yoga yoga yoga + playlist

 

^^ recently j and i have found a new hobby: acro yoga! what is it? check out my favorite and insanely beautiful video from equinox. featuring briohny smyth and her husband dice lida-klein. they're amazing- your mouth may drop at some point.

we have only done acro yoga a handful of times and i gotta say it got easier and easier pretty quickly. i'm totally loving it, here are the pictures we do have from one of the first times we practiced. hopefully more pictures soon since now we can actually do specific poses, progress!

 i feel like a little kid when i'm doing crazy poses in the air. acro yoga is a good reminder for me to not take things too seriously and no matter what your age- it is okay to just play. and laugh laugh laugh

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here are some other random yoga pictures from this week!
i have been practicing and having fun with a lot of new challenge poses lately.

p.s. chopped like half my hair (not entirely intentional) so that's something new! you can definitely see it in the recent pictures like the ones below. it is farrrr shorter. (i miss my long, wild and unbrushable hair already)

                      
                          

                           

                           

                           

                           

finally, i'm challenging myself to update often and get to doing videos eventually such as on transitions i've been working on and tutorials with pictures on getting into poses or doing a certain sequence. any suggestions, or requests- please let me know what you want to see and if there's any way i can help with your yoga practice!

i'm leaving you with my current yoga playlist! i certainly enjoy it and love the variety. for it's just perfect for yoga & i hope you enjoy it as well : )

https://www.youtube.com/watch?v=MG-ia0NV8Ts&list=PLNTNyayGkGnudbIfzAyVeSABYInOTcHVh

i always like to start with the first one- claire de lune, but then the rest don't have to be in any particular order.

1. flight facilities- clair de lune
2. jaya shiva shankara
3. xavier rudd- follow the sun
4. trevor hall- the mountain
5. poolside- harvest moon
6. dirty gold- california sunrise
7. ben harper- forever
8. thao & the get down stay down- the feeling kind
9. sleigh bells- rill rill
10. ben howard- everything
11. bon iver- stacks
12. margot and the nuclear so and so's- broad ripple is burning
13. alexi murdoch- love you more
14. bon iver- holocene
15. little red lung- fangs
16. angus and julia stone- hold on
17. norah jones- sunrise
18. agnes obel- dorian (my new fav. song)
19. iron and wine- upward over the mountain
20. the beatles- norwegian wood


NAMASTE,

xx

drinks drinks!

i've been a little under the weather lately...absolutely nothing to do with the fact that i've been living in a ridiculously harsh winter. none at all.


so, i've been doing a lot of tea drinking and juicing to help with this congestion!

 

^^ we have a ton of serbian teas in the cabinet and kamilica or chamomile is one of my favorite, with lemon juice of course!

      ^^ we can never have enough teas! i've tried and LOVE both the green tea and chocolate mint. i'm sure the green tea with coconut is either going be just as good or better. i love coconut anything.

 ^^ since i've been kinda meh this week the only thing i craved was oranges, other i had zero appetite. even for breakfast which i never ever miss, all i wanted was a green juice. it really hit the spot just right!

+ ingredients +

green juice #1

• four oranges]
• one stock of kale
• few leaves of parsley
• juice of half a lemon
• one tbsp of chia seeds
• water

                           
  ^^ i blend all the ingredients up in my nutribullet!

                           
 ^^ green juice #2

+ ingredients +

• two pink navel oranges 
• one kiwi
• some parsley leaves
• handful spinach
• tbsp chia seeds
• tbsp coconut oil
• water

happy juicing : )
stay warm!

xx

changing your fitness mindset

so weight is funny thing.

a lot of people struggle with their weight and self acceptance when it comes to their body image, whether it is they weigh too much or not enough. and we certainly have all been there. this post is about finding the right reasons and mindset to changing yourself for the better without only focusing on the numbers.

from a health perspective, i think that you cannot base how healthy someone is on the inside from a number. it is possible to be within the "normal" weight range for your height and age but be completely unhealthy, sick and simply feel like crap. and it is also possible to be out of the "normal" weight range, either over or under, and still be completely healthy, fit, and feel great. sometimes a number is just a number.

from a vanity perspective though, who gives a damn. we are all wired to look differently, to carry weight in different places of our body, we all have different areas we struggle with, and some things we simply cannot change. for example, it's incredible annoying that i gain weight first and foremost straight to my lower abdomen. and yes, i feel like i'm constantly sporting a food baby, especially right after i eat (i blame my short mid section).

i could make a hefty list of all the things i want to change but to be quite honest, lately i love every single one of those things about myself. it is quite simply who i am and what i look like. i like to think it all just adds character ; ). changing is not my priority and my weight doesn't stop me from eating what i love (hello, sweet tooth). i don't believe in "dieting" either, only lifestyle diets.

the truth is, you will never and cannot satisfy everyone when it comes to your weight and body image. someone, somewhere, will always think you're either underweight or overweight and their negative opinions simple don't matter. the only think that matters is what YOU feel. even when it comes to constructive advice, at the end of the day you know how you feel about your body and what you need to do. we are all perfectly imperfect. your weight doesn't define who you are.

personally, my focus is always first and foremost how i'm feeling. the only time i ever step on a scale is when i go to the doctor (rare). mostly because the number is generally always the same and means nothing to me. even when it comes to working out, if i am running i try not to look at the numbers and simply just run for the love of running. hitting a certain mileage doesn't matter anymore, and i don't get down on myself when i don't run as long or hard as yesterday. i just run how much i can and stop when i can't run anymore. same goes for lifting.  i know my body and i know it does no good to try and fool yourself. so listen to your body and what it needs from you today.

the only thing that matters is that you continue with whatever exercise you choose and make it a part of your daily routine as best you can. same goes for yoga, i always do how much i can and for however long i feel like. every day is different and i genuinely enjoy doing yoga because it makes me feel great, the rest is just a bonus. the reason i started yoga was simply because it was fun for me. now i enjoy the toning benefits and flexibility just by practicing different headstands, handstands, stretches and basically doing fun poses. i try not to take exercise too seriously but learn to enjoy it for all its benefits and most importantly, have a good time doing it.

basically, the only person you need to worry about is yourself and your goals. don't compare yourself to anyone else. focus on what you're interested in changing and why. whether is it to gain muscle, be more flexible, lose weight, feel better, feel stronger, feel happier, release stress, clear your head, have more energy etc. find out what it is you want and why.

live in moderation, don't try and deprive yourself of everything and hurry up the results. that doesn't work for anybody or last very long. find activities you enjoy and remind yourself why you are doing it when it seems like a chore. having a specific reason to hit the gym or mat will make it much easier to sustain a regular practice.

keep patient, and the results with come.

however, always remember that true happiness doesn't come with a certain size, shape or pounds lost or gained. be happy now, and be fit/healthy/happy/strong/flexible for yourself and no one else.

because you can.
aim high & true

++

here are some quick tips in sticking to your exercise plans/ resolutions

1. make time - if you use a planner or calendar, write it down and map out your week. consider this time you have carved out for yourself, whether it is a half hour or hour, as highly important just like any other appointment. things happen of course, so if you absolutely have to miss it it is just fine. resume tomorrow.

2. prepare - after you have written it down on paper what your week will involve when it comes to exercise, it is highly beneficial to prepare your workout outfit, shoes, and anything you need in your duffel bag or whatever you use if you are going somewhere outside of your house to workout. for example, if you have an early morning workout, prepare your things the night before so you literally it it first thing in the morning. you can even leave you bag next to the door so you don't ever forget it on your way out.

3. make it a date -find a friend or workout buddy that you can prearrange meet up times. you will less likely stand up your friend because you just don't feel like going. having a buddy to workout with is highly beneficial to get you motivated and out the door. whether it is going for a walk, run, yoga class, or going to the gym, find someone that would like to join you sometime. preferably same time every week so it becomes something you can expect regularly and make time for.

finally, i am a firm believer that mindful eating and exercise go hand in hand when it comes to losing weight and being healthy. so don't think you can hit the gym like mad and completely forget about your diet. it will all catch up to you one day. be healthy from the inside ---> out !

progress is all that matters and all forward motion counts.

may you be healthy & happy !
: )

yoga for menstruation

it's that time of the month for me and boy i was not a happy camper this morning.  i woke up with zero interest in doing yoga and an incredible desire to just stay in bed, forever. but then i thought, even if i only accomplish shavasana / corpse pose that'll be enough. so remember, just because you had a really intense and awesome practice yesterday, today that may not be what you need. listen to your body, what kind of practice do you need today?

as long as you do something, that is all that matters. i generally do a lighter practice in the morning when i feel much more stiff or sore and a more vigorous one in the evening. i love both equally. 

most times 99% of the battle is getting dressed and onto the mat. fact: no one ever regretted doing a yoga practice after it was complete.

i started my practice by laying on my back doing some gentle stretches, moving incredibly slow and breathing deeply. then i looked at the list of poses i wanted to try for my cramps and started completing them one by one. for a visual here are the ten poses you can try specifically for cramps and lower back pain but you can of course practice these at any time, like i often do. 

i would recommend holding each pose as long as you can. don't be afraid to just sit in a pose 5 minutes + and breathe. you can go in and out of the pose as much as you want and each time you will feel looser and stretch farther. but for the most part, if it's that time of the month, best thing you can do is just relax and take your mind off the discomfort. for me, these poses definitely seem to help!

have a wonderful day! 

xx

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1. camel pose one arm extended

2. camel pose

3. reclined butterfly pose

4. fish pose

5. childs pose

 

6. childs pose variation

7. legs up the wall (literally should be a wall here when you practice)

8. one leg forward bend- head to knee

9. wide angle seated forward bend

10. wide angle seated forward bend- variation

beginning yoga

this post is all about where to begin your yoga practice : )

i think a lot of people find it difficult to all of a sudden start doing yoga as a form of exercise. since there are many ways to learn yoga, which is the best?

in general the best advice is to simply just start and don't take it too seriously. as a beginner the best way to learn, i believe, is taking a real life class with an instructor. usually instructors i've had don't always do too much hands on correcting (even though it's nice when they do) however, it is extremely helpful when yoga studios have mirrors so you can see yourself doing the poses. if there aren't any mirrors at least you can mirror your instructor and other students the best you can.

classes are the best for beginners who don't know the basics and you will learn them quickly by taking a class. and of course instructors guide you through a series and even tell you when to exhale and inhale which i think is the trickiest part.

going into a yoga class the best advice is to remember to focus on the way the pose feels and your breathing and not only what it looks like. if you're in a pose that you can't comfortably take deep breaths then take it down a notch and do an easier version where you can breathe for at least 3 full inhales and exhales. i guarantee that the more you take deep breathes the deeper you will go in your pose and the easier it will be. with good breaths the pose and flow will eventually come.

other ways to learn yoga that i have done are simply searches for yoga sequences or routines, finding youtube videos, following yogi's such as tara stiles (great instructor, with a variety amount of videos you can follow along to) and kathryn budig.

i own two dvd's right now for yoga and my beginner one that i started with was "rodney yee's a.m. yoga for your week" later i got "shiva rea's core yoga" (definitely a challenge!). i also own a book that was recommended to me called "ashtanga yoga: the practice manual" by david swenson and it has wonderful pictures and sequences that make it easy to follow.

there are many different types of yoga and I have always done only ashtanga yoga. ashtanga means the eight limbs of yoga and is a style that is athletic, vigorous and focuses on the breath and flow.

try and challenge yourself to do yoga every day even if it's 15-20 minutes. it is better to practice everyday rather than for several hours but only few days a week. be consistent and find a place for it in your daily routine. keep your self inspired whatever way works for you. and if you fall out of it just get back into it whenever you feel ready, no judgement. i have started and stopped practicing yoga many times since high school and practiced in varying amounts but it is the only thing that i always seem to go back to. right now it has become my main form of daily exercise.

finally, when it comes to headstands, handstands and any other inversion you don't need to master the basics before you try them, so feel free to experiment with those but always stay safe. lately, i do my own routines based on what i feel like which differs greatly if it is morning or evening yoga. most of my inspiration these days is simply photos from various social media sources and yogis that i follow. my favorite: tumblr and instagram.

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what to bring to a yoga class? 

most yoga classes have extra yoga mats for you to use but feel free to buy yourself one and bring that with if you think you'll be doing yoga often. for your outfit definitely wear tighter workout clothes that fit you well. i would suggest not wearing shorts tight or not since you might be spending more time pulling then down and fixing them than focusing on your pose. even worse is when everyone can see your privates when you're bending every which way. so stick with tight capris or long leggings.

for your top i'd definitely recommend a well fitted sports bra with a tightly fitted long tank. tanks keep you covered no matter how you twist and they stay in place. avoid t-shirts and shirts that a revealing or don't fit well. if you do a downward dog and your shirt slips down and blocks your view, it is probably not a good fit.

everyone is more focused on what they're doing in the yoga class than what you're wearing so go with something well fitted and comfortable. also double check any jewelry that may get in the way.
a lot of people like to keep their socks on for yoga and i'm not sure why because it's ten times easier to do yoga without. you're feet with give your traction so let go of the socks. finally, bring water!

lastly, every yoga class usually ends with the word namaste

literal translation: " i bow to you"
meaning:
I honor the place in you which is of love, of truth, of light and of peace.

The spirit within me bows to the spirit within you.

got any questions?
you can: write a comment, send me an email {  veganaesthetic@gmail.com } or message me on any of my social media links via the home page.

~ namaste
:)

vegetable and bean couscous

i generally don't time how long it takes me to cook a recipe but this one was super quick! definitely around 30 minutes for such a delicious meal. this is why i now love couscous! it takes no time at all to cook and is in fact one of the very last things added and right after you can turn off the heat and it will do it's magic. it basically just soaks up all the liquid and expands with the heat already created so you don't have to precook the couscous, it's done quite instantly just by letting it sit for few minutes after cooking.

the most time consuming part of this recipe is cutting and preparing all the vegetables which is what i do first. this is going to be added to my "quick weekly recipe". another great thing about this recipe is you can put just about any vegetable or bean in this dish and it will work. so it is great for leftover veggies you don't know what to do with.

i looked at some various couscous recipes to see what the basics are in making couscous and most of the vegetables they suggested to use i did not have. so here is a list of all the different veggies you can use in your dish:

++ zucchini, squash, bell peppers, mushrooms, tomatoes & veggies i used: carrots, spinach, broccoli, cauliflower, brussels sprout, onion ++

*i never really estimated how much of the vegetables i used but in general use how much of whatever vegetable you want. you can't really go wrong. i like a lot of vegetables in every bite so i generally do more.

ingredients:

• 1 tablespoon olive oil
• 1 medium onion chopped
• 2 large carrots chopped
• broccoli chopped
• cauliflower chopped
• brussels sprout
• 1 can black beans (or any other kind) rinsed well
• 2 cups couscous
• 4 cups vegetable broth
• paprika about 2 tablespoons
• lots of salt & pepper 
• vegeta* (typical serbian spice used, optional)

 

how to:

1. heat in your large skillet on medium heat the olive oil and onion for a minute
2. add in your tougher veggies: cauliflower, broccoli, brussels sprout, carrots- cook the veggies for a few minutes so they get a little softer but definitely will still be firm.
3. pour in your vegetable stock and season your dish with paprika, salt and pepper. i used plenty of salt and vegeta. you can even use red pepper flakes for some spiciness. play with it to your taste and feel free to definitely try your broth after spicing it to see how it tastes!
4. turn up the heat and bring your dish to a boil- then once its bubbling turn the heat to low
5. add in your beans and spinach- mix it all together for minute (also this is where you would add tomatoes if you used them)
6. now slowly add your measured out couscous- stir in well, you should already start to see the couscous soak up  your vegetable broth
7. cover quickly and remove your dish from the heat
8. let it sit for five minutes so the couscous can finish soaking
9. enjoy it with added red pepper flakes and sliced avocados on the side!

whole wheat pumpkin pancakes

i enjoy making breakfast more than any meal of the day- probably because i enjoy eating breakfast more than any other meal of the day, so when i saw i was completely out of basically all fruit i thought i'd have to resort to a bowl of cereal (not fun). thankfully, i found a can of pumpkin puree and chocolate chips! WIN.

i've never made pumpkin pancakes before but i was certain that was a thing...so after looking at several recipes i substituted in things that i had at hand and added other favorites of mine to make my own vegan recipe below.

feel free to easily substitute in what other versions of the same products you personally have and enjoy. for example: white flour instead of whole wheat or regular brown sugar instead of raw light brown sugar etc.

enjoy & good morning! xx

ingredients:

dry

• 1 1/2 cup whole wheat flour 
• 2 tablespoons raw light brown sugar
• 1 tablespoon baking powder
• 1/2 tsp nutmeg
• 1/2 teaspoon cinnamon
• 1/2 teaspoon salt

wet

• 1 1/3 cup original almond milk (coconut or soy milk work too)
• 1/3 cup pumpkin puree
• 1 tablespoon coconut oil
•  olive oil works too esp if you don't enjoy coconut oil taste

how to:

1. in one bowl add and whisk together all your dry ingredients
2. in another bowl add and whisk all your wet ingredients
3. pour the wet into the dry and mix well with a wooden spoon- the mixture will be sort of thick (see photo above)
4. grease or spray your skillet over medium heat- i used two spoons to scoop some of the pancake mix into the skillet and did my best to spread the mixture into a flat pancake shape since it is much thicker than usually pancakes.
5. feel free to add chocolate chips for all or none of them! you can also add bananas if you have those at hand.
6. you're done once they're golden brown on both sides
7. serve with tea, fruit, agave syrup, lemon wedges and of course ground flaxseeds!!

benefits of flaxseeds- reduce your risk of heart disease, cancer, diabetes, stroke

1. omega 3 essential fatty acids- the good fats that protect your heart

2. lignans- antioxidants that protect you against cancer

3. fiber - help maintain your blood sugar, even reduce insulin resistance

++ you can use ground flaxseeds as a topping for pretty much anythinggg; ex. pudding, yogurt, cereal, smoothies, any baked goods, fruit and my personal favorite: on crepes! it  doesn't have much of a taste more so it mostly feels like you're eating tiny crushed pieces of a graham cracker.