We have learned a lot about creating better shows, and have had great exchange and support among the YHC Podcaster community. We would like to give a big thanks to all YHC Podcast show-hosts: Rosie Tait, Annie Barrett, Carly Banks, Neve Fletcher, Brooke Bailey, Gin Burchfield, Suzanne Lynch and Grace Edison.

If you are part of the Yoga Health Coaching community, and especially if you are in YHC Mastery, feel free to apply here for our new YHC Podcast season.

Here’s to a prosperous 2019 behind the mic!

In order to celebrate our successes from the last year, here are our most successful shows in 2018:

1. How Vatas, Pittas and Kaphas Isolate and Slow Their Evolution, By Cate Stillman & Grace Edison

Cate and Grace discuss the ways the doshas affect our self-limiting behaviors and how we can use our natural tendencies as assets. Vatas are very sensitive and naturally self-isolate in their own insecurity. They get excited about things but often change direction. Pittas are fiery. They’re mentally sharp but can be critical and irritable know-it-alls. They struggle with “beginner’s mind.” Kaphas are stable and compassionate. They’re loyal, bonded, and loving, but can be stuck in their comfort zone. They resist change and can be complacent. We all have one of these tendencies. No one is exempt. Get to know what your tendency is; flip it, and it becomes an asset.

2. Mindset of Highly Successful People, By Cate Stillman & Grace Edison

Cate and Grace discuss the mindsets and habits of highly successful wellness pros. In her enrollment conversations for Yogahealer, Grace sometimes gets the sense that mindset problems are “squashing” the urgency to evolve, to be successful. Mindsets are mental habits. Highly successful people possess a strong belief in what they’re doing and they’re willing to do the “hard stuff” to reach their goals. They’ve refined the mental habit focusing on what they can accomplish right now that will get them to the future they so clearly vision. To help them with their mindset, successful wellness pros practice habits that include investing in themselves, uncompromising self care, and meditation.

3. Getting Out of your Own Way, By Grace Edison and Carly Banks

Getting in our own way happens to everyone. But it doesn’t have to. We can take the time to step back and observe our patterns, be open to changing how we converse with others and develop practices for becoming more clear on noticing it happening and taking steps to let go of those beliefs and habits. When we observe, open to change, and implement practical steps towards those changes, we get out of our own way. A career in wellness means deep self-investigation. Grace Edison and Carly Banks discuss their experiences with investigating how they get in their own way, why it happens, and what has worked for them to get rid of that habit and build in better ones.

4. How Habits Can Make or Break Your Dharma, with Brooke Bailey and Annie Barrett

Yoga teaches us how critical our patterns are, not only in shaping our bodies, but also in shaping our destinies. Through the work of habit evolution we can prepare our minds and bodies to do the deeper work of self-understanding. There is a yogic process for personal development, written about in the ancient texts of the Vedas and made actionable for modern life through the process known as The Four Desires, developed by Yogarupa Rod Stryker. In this episode of the Yoga Health Coaching podcast, Annie Barrett has a conversation with Four Desires Trainer Brooke Bailey about how the habits of dinacharya prepare us to go to new depths of self-understanding and do the work of our unique dharma.

5. Two Hashimoto’s Thrivers Talk Answers Beyond Diet, with Rosie Tait & Gin Burchfield

Over 20 million people in the USA are affected by thyroid disease, and in the UK 15 in 1000 women are affected. Hormone replacement is routinely prescribed without any reference or regard to underlying cause. But there is good news! For those who are prepared to look outside the traditional medical model, functional medicine has an enormous amount to offer. But much of what is offered is based around dietary advice. Ayurveda has something unique to offer, and it’s particularly helpful for the those who suffer from a Pitta imbalance (you may know this as a Type A personality). In this episode, two members of the Yoga Health Coaching community who suffer from Hashimoto’s Thyroiditis share their root causes, their pre-diagnosis lifestyles, and how they each came to realize that dietary changes alone were just scratching the surface for recovery and maintaining health.

6. Break Free from Old Beliefs, and Design the Life You Want, By Cate Stillman & Grace Edison

Often, we tell ourselves that it takes a certain type of person to achieve the things we want in life, and that we just don’t have what it takes. We come up with all kinds of reasons that we can’t do what we want, or be who we want to be. We get stuck in old mental patterns, or samskaras, and believe that this is just the way life is. In today’s episode, Cate and Grace talk about all the ways we disqualify ourselves, and how we can break out of these limiting beliefs and outdated patterns to design the person we want to be, the business we want to create, and the life we want to live.

7. How I Stopped Pressing the Snooze Button and Woke Up to My Own Life, By Carly & Amarylis Fernandez

All too often, potential pro healers fall into lives and patterns that society deems “normal” only to find themselves years later unhappy, burnt out, and unfulfilled. Such was the case with Amarylis Fernandez. She thought she was doing everything “right.” She had a husband, education, a home and career, yet felt lost in her life. She set the bar low for herself, accepting low paying work and settling in her marriage. The life she was leading wasn’t bringing her joy, and she felt like she was just wandering through it. After the birth of her daughter, Amarylis came to her breaking point. Taking small steps toward health, Amarylis found Yogahealer. No longer pressing the “snooze” button, Amarylis has transitioned out of her old life. She is experiencing joy, and she is waking up to the possibilities this new way of life holds for her.

8. The Power of Integrity and Authenticity, By Carly&Luisa Doerstel

Yoga health coach Luisa Doerstel is a yoga teacher who was running around with a full schedule, trying to make ends meet. She felt ungrounded, unstable, and frustrated, especially because she knew that she was out of integrity with what she was teaching. She came to a point where she knew she needed to either quit or shift. So she shifted. She brought her struggles into her classes and integrated what she was learning with what she was teaching. By revealing herself, she deepened her connection with her students. She now leaves her classes feeling energized rather than depleted.

9. How to Make Health Fun: Yoga Health Coaching Tips, By Neve Fletcher and Suzanne Lynch

Yoga health coaches Neve Grace Fletcher and Suzanne Lynch chat about what they have learned about creating fun, authentic, in-person experiences for their course members. When Neve posted pictures of her course members having fun together in person, it inspired Suzanne to start organizing meet-ups for her course members as well. Suzanne coaches a large local contingent with whom she organizes monthly meet ups that revolve around her own strengths and interests. She also hosts open houses on Friday evenings that are open to anyone: friends, neighbors, local public figures. As a yoga health coach, when you’re having fun, you’ll naturally attract new members and elevate the entire experience for everyone!

10. When Our Ego Keeps Us From Connection + Growth, By Cate Stillman & Grace Edison

Cate and Grace dive into the spicy and edgy topic on how to move from a place of feeling pissed to a place of empowerment. Our egos have a tendency to bring us down with the 4 D’s of defense, distraction, discounting, and denial.  What we need is to take action and stand up to ourselves by making connections with our peers and forming strong and honest bonds. By forming peer groups we have a better ability to overcome our negative thoughts and habits. We gently nudge our egos out of the way in order to stay on our true paths towards connection and growth. In listening to the feedback our peers give us, we are able to build trust and gain confidence in ourselves and grow at a rapid rate, breaking through our glass ceilings.

Top 10 Yoga Health Coaching Posts This Year

Intermittent fasting has been a trendy subject lately.. What is it? Why would you want to do it? And what should you be fasting on are the central questions.

8. Healing Vata Back Pain Through Ayurveda and Yoga, By Paige Pearman

Back pain is a common problem. Blogger Paige Pearman offers solutions that helped her heal her own debilitating back pain.

9. Bulletproof Coffee, Rocket Fuel Lattes, Ayurveda and Me, By Krista Strayer

There’s a new coffee craze sweeping the globe, especially among those who call themselves healthy.

10. Yummy Seasonal Soup For Healthy Fall Nourishment, By Alec Hurley

I don’t know about you, but I am always looking for a good soup recipe. Alec Hurley delivers value with straightforward tips on Ayurveda, spices, as well as a savory soup recipe that is well worth spending some time in the kitchen preparing.

Overweight Vata was #1

Hey wait a minute, wasn’t that blog on last year’s list? Yes, Overweight Vata by Cate Stillman was the #2 blog last year. And by the way, most of this year’s top posts were repeats from last year. What can we learn from this? When you write, pick a good topic. A blog that has staying power will tap into something deeper. Top blogs typically solve a common problem or explain an innovative solution.

In the case of Overweight Vata, Cate Stillman created a video response to a question on the Living Ayurveda Forum. Capitalizing on a growing interest in Ayurveda, Cate’s blog also illustrates the power of paradox, Vatas are usually rail thin. If you are a blogger, listen to the questions people ask you, your answers could very well become a number one blog in 2019.

Classic Blogs Remain in the Top Ten

Alexandra Epple’s popular posts continued to hold places in the top ten. Besides being a Yoga Health Coach, she’s a community health educator and instructor at the California College of Ayurveda. A down to earth pro, her revered knowledge is often shared in the Yoga Health Coaching community and beyond. Her posts, such as How to Treat a Problem with Peristalsis are always chock full of valuable information.

Trendy Topics Create A Buzz

CCF TEA-New Age Fad or THE Ultimate Ayurveda Digestive Aid? by Alexandra Epple shows up on the first page of a google search for “CCF tea.” Another way to produce a blog to be remembered-tap into trends. Type the words “Bulletproof coffee Aurveda” into google and you will find Krista Strayer’s 2017 Blog, Bulletproof Coffee, Rocket Fuel Lattes, Ayurveda and Me at the top of the page.

A Winning Blog is a Collaboration

As an editor, I enjoy watching bloggers hone their skills. I remember reading the first draft of The Ayurvedic Clock – Are You at War with Time? by Yolanda de Cuevas. I didn’t know what it was about. Often as writers, we assume everyone understands what we are writing about. Working with an editor or with writing buddy, feedback can be critical to a polished final piece. Bloggers who work in community to can craft powerful messages. Yolanda de Cuevas came up with a brilliant workshop idea in her blog that is destined to be a classic.

Looking Back

It’s always fun to look back and see what progress you made in your career and your life in a year. The YHC blogging team has grown from two editors to four. We have more bloggers than ever before creating inovative content at the intersection of Ayurveda and health coaching.

New Bloggers Paige Pearman and Alec Hurley both made it into the top blog list. And if history repeats itself their blogs will climb the charts in 2019. Paige Pearman’s blog on how to treat Vata back pain offered relief to many who suffer from debilitating physical pain. Alec Hurley, a professional chef, demonstrates how to turn a delicious recipe and Ayurveda tips into a classic blog that was shared 61 times on social media.

Pass the Popcorn

As editors, we get a front row seat in the creative process. We get to watch Yoga Health Coaches gain confidence and skill in expressing their opinions and ideas. And we grow and learn along the way. Here are some quotes from our team.

• “I love editing blog posts that are both practical and educational!” Marcia Wilson
• “When writers get out of the way, amazing content comes through with ease. The paradox is that it’s a challenge to get out of your own way when you blog.” Elise Collins
• “I learn more about Ayurveda and health habits AND I’m part of a process of sharing out wisdom in a simple way. Posts like Alec’s blog on seasonal soups give us quick ways to nourish ourselves and our families.” Marcia Wilson
• “What I learned as an editor was the importance of reading out loud for editing. Any sentence or paragraph that I have to read out loud several times indicates a lack of flow. Simplicity of words is almost always best!.” Kari Zabel

How Far Have You Come?

Take a moment as you reflect back on the year and look over the top ten posts.

What can you learn from these blogs as a Yoga Health Coach? As someone on an evolutionary journey? Do you have similar lessons and insights in your life? As a coach are some of your messages may be like the repeat blogs. You keep teaching the same thing, YEAR AFTER YEAR. As someone on a spiritual journey, we often circle back to the same lessons again and again. It may be tragically boring, or terribly exciting. A lot of life is rinse and repeat. Keep on Keeping on Yoga Health Coaches.

What new lessons did you learn this year?

What are ideas and insights that you use over and over again. Comment below.

The success of your trip depends on how you prepare and execute your trip. It takes advance planning to travel together with parents, grandparents, nieces, nephews, cousins, brothers, aunts and uncles.

It requires syncing up multiple calendars and getting everyone on the same page for your journey. And then when you arrive at your destination, everything could go so right or so wrong! Not everyone wants this type of family reunion but if you are all in, a multi-generational family trip can be a once in a lifetime event.

Last fall, I traveled to Italy with my parents, my adult brother, sister in law and my two nephews, ages 10 and 14. We traveled during American Thanksgiving. Our trip lasted about two weeks and was remarkable in many ways. We got to know each other, had adventures, learned many new things, and gained new appreciation of our family. There were pitfalls, moments of boredom, illness, exasperation and confusion, but all in all we worked through it and ended up having a blast.

Take Advantage of the Opportunity

As a Yoga Health Coach, as well as someone invested in intergenerational relationships, I want you to know that traveling with parents, grandparents, kids and teens will require work. I assure you it will be worth the effort and I am here to help you plan your trip. 

Technology, modern modes of transportation as well as a wealth of information make planning an intergenerational trip easier than ever before. As a student of Gerontology, I have learned that never before have so many older adults been alive on the planet. The opportunity to travel with two or three generations has never been as-as possible as it is today. I hope that my tips and tricks can help you to envision packing your bags and buying your tickets to enjoy a unique experience with multiple generations of family and extended family.

In advance of our family voyage, I wondered how things would go. We had so many different personalities and travel styles, not to mention the various generations that would be joining our tour. In Ayurveda and Yoga Health Coaching we learn to balance the elements of our own constitution. Traveling with multiple generations means lots of different elements of age and personality.

Balancing the Generational Doshas

In Ayurveda there are three distinct stages of life. All three stages would be present on our trip. The Kapha or earth stage of childhood was represented by my nephew Tucker, the fiery stage of life or Pitta which includes my teenage nephew Spencer and my sister in law, Joann. My brother, my parents and I are all over age 50 and would be considered in our wise years of Vata or air and ether.

All of these different stages of life have different needs and considerations. And then add to that mix that each one of us has our own personality blueprint and elemental makeup. Some of family members might be considered space cadets, forgetful, or running late. Other family members are slow, headstrong or determined to do their thing. How do you find balance with a diverse group?

Just as you balance your own constitution holistically, look to find balance in seeking what is missing or what will bring cohesion to the group.

All Aboard?

We started with a schedule.

My sister in law and I were informally nominated to come up with our plans. We were lucky to have the help of a travel company who helped us to book some tours with guides that catered to families and had experience helping us to explore Florence and Rome while not boring either the kids or the adults. We had a list of possible excursions and itineraries.

Wherever you are going whether it is wild nature or an historic destination, you can use guidebooks to come up with your own plan or use a professional tour or nature guide. The advantage of having someone outside your family as a guide will be that they will have a natural authority that hopefully all family members will defer to. If you can’t get a guide or want to spare the expense, allow a family member to take on the roll of tour guide or leader. Whoever you choose, they will need to use their pitta energy. Make sure whoever directs your family group is up for the task of getting everyone all aboard.

I’ve compiled the tips and tricks of for intergenerational travel and adventures. I hope this list will help you to plan for your next trip whether it is a foray into wild nature, a tour in a foreign country or an adventure in your own homeland. Below are some ideas for you to feel confident that you will have fun the moment you say the words, Bon Voyage!

5 Tips for Fun Intergenerational Travel

1. Balance Each Day.

Know that all family members have competing interests yet seek a fulfilling shared experience. Split time between focused, intentional activities and plenty of UNPLANNED TIME. If you ask people to come together, whether it is for a crafting activity, a tour of local museum, or a hike to a local river, understand the need to follow that structured time with very unstructured time. Some will want to shop, others will want to sit by the pool. Some will want to go scuba diving, rock climbing or play video games indoors. These days when families get together the range of interests can be infinite.

Try to give everyone the mornings off and then schedule afternoon activities. Or schedule morning activities followed by the afternoon free. This way family members arrive fresh and ready to spend quality time together. There will be less of a need to skip out on any of the important plans that you have made and maybe even paid for if you give your family free time. No one feels trapped when there is plenty of down time. When all travelers know they have a day off to do whatever the heck they want it, intentional activities so much easier to do.

2. Appeal to All Appetites.

Find family friendly tour guides or activities that will satisfy the appetites of all generations. When we were in Italy, we had a wonderful tour guide in Florence who came up with several winning ideas to occupy the kids and tweens on our tour. When we went to see the statue of the David. Carlo brought along a sketch pads for my 10 year old nephew and his older brother so they could do their own rendition of the iconic marble figure. While both of my nephews don’t consider themselves artists, Carlo gave them instructions for how to look at the sculpture and bring their own observations to pencil and paper. Amazingly, boredom was not an issue at that museum.

When we spent time in Tuscany my sister-in-law and nephews and me all took an Italian cooking class. There may be opportunities for breakout groups and enjoy certain particular activities such as cooking as a biking tour, a zip line adventure or taking in a local dance performance. Airbnb local experiences have an incredible selection of all kinds of mind boggling family and intergenerational activities, even if you don’t book a guide through Airbnb look at the offerings. Just looking at the options can expand your creativity in terms of what activities might be possible. You will find family or kid friendly will be tagged as such.

3. Make sure that everyone has food, water and snacks.

Keep all generations of travelers happy in the body, minds and spirit. is absolutely critical to the success of your adventures, especially if you are moving around in the world or in a foreign country. If you are at an all expense covered resort, this won’t be an issue. If you are on a budget and or in a foreign country or walking around a place you don’t know too well, be prepared.

If your 7 year old forgot to eat breakfast, he may not last through lunch on a long museum tour. If a grandparent goes on a long hike to a remote lake  becomes hot and becomes dehydrated things can go south for the whole group. When you are near chairs, have people sit. When you are near a bathroom, remind all generations to use the ‘loo,’ as they say in England.

You may want to put a person in charge of water, snacks, bathroom breaks and rest breaks daily. If you are on an outdoor adventure. Choose an adult for the daily checklist. At the start of your tour, adventure or hike, have that one adult can check in with group members, did everyone bring water, go to the bathroom, eat or bring a snack? Check, check and check.

Rotate the role of “camp counselor,” so no one family member gets labeled as a nag. Everyone shares the burden of remembering to take care of simple body needs that become a bigger deal with large groups moving in the world.

4. Meals can be a boon or a bust.

Chances are you’ll have at least one vegan and several serious carnivores. Make your own adjustments according to your trip. Does your grandma follow a Keto diet while your cousin prefers pasta at every meal? Check menus online in advance when possible and make compromises so everyone feels well fed and taken care of.

Some family members may like to eat an earlier, lighter, dinner while others prefer to dine late. In Italy some restaurants actually believe it or not did not open until 8PM. I ended up changing my own meal schedule on our trip. I skipped breakfast because if I eat a late dinner and then a big breakfast, I just don’t feel good. Even though we always had an amazing complimentary breakfast served at our hotels, I stayed away, drinking only water, tea and juice until noon. I ate only lunch and dinner only and it totally worked for that trip. I never remember being hungry and of course it was Italy.

5. Use Boredom Buffers Wisely.

With modern kids and teens you may need to help them out with special boredom buffers to help them make it through a long dinner, lunch or other long drawn out activities.

I remember my nephews getting really fed up at some of the long drawn out meals,  multi-course meals in Italy, I think it was a double whammy of the length of the meals and that we went out every single night. My brother and sister in law allowed them to bring along electronic devices or books to keep them entertained, but not all the time and every night. You may have to compromise some rules to get compliance on others. Make sure to speak your terms clearly on electronic gadgets, especially with teens.

All Aboard for Fun and Adventure

The multigenerational train is leaving the station, all will be aboard for fun and adventure when you create the structure and balance the elements in yourself and your family.

Sharing experiences with multiple generations has never been easier to accomplish and I hope you will choose to give it a GO! If you have already planned or gone on a similar trip, leave your comments below. I would love it if you would share your favorite family travel tips or mis-adventures so we can all learn and enjoy the amazing opportunity of traveling with young, old and in between.

Writing a book is about more than just getting your thoughts down on paper. It is a transformational journey about finding yourself and your voice, learning to speak your truth, and tapping into your natural talents and confidence. The more you tap into that which is deep within you, the more you tap into your message that you desire to share with the world.

What you’ll get out of tuning in:

• How do you know if your ready to write a book?
• How do you find your own voice?
• How does writer’s block show up and what to do with it?

Links Mentioned in Episode:

• Pitch-O-Rama for writers- Pitch your book in San Francisco!
• Brooke Warner- She Writes Press
• Carolyn’s website
• Elise’s website
• Monetize your wellness business with Free 4-video series

Show Highlights:

• 1:45- Carolyn tells us about her background living in an Ashram and studying the Indian culture and then continuing on to become a book editor.
• 4:00- How will a writer know if they are ready to write a book? How does the writer gain the confidence to do so? And when a writer is ready, how do they develop a book concept?
• 16:00- Caroline shares some of her editing stories from her work.
• 26:40- We hear the answers to more important questions about book writing. How does writing a book help you to develop your own platform in order to market it to the right audience? We all have hesitance or resistance to doing something we truly want to do- where does resistance come from within you? Where are you stuck and how can you work through that in your writing?
• 37:30- Elise and Carolyn answer the creative chat window questions asked by live listeners.
• 42:00- Batool, from YHC, joins the call to share how she feels about book writing. She says it’s important to be disciplined, stay committed, and give yourself deadlines.
• 47:00- Writing Blocks! How they show up and what to do with them.
• 1:00:00- Carolyn mentions her interest in taking a small group of people in September through a course based on the 5 step process of book writing. She would love to coach you through the book outline and book concept process in order to help people develop these skills themselves. If you are interested please contact Carolyn Bond at carolyn@carolyn-bond.com!

Favorite Quotes:

• “We tap into our prakriti and our unique blueprint….the more we do this, the more we naturally find that confidence and find that urge to express our true voice.” – Elise Collins
• “If you want to convey what you know to someone else, it takes a lot more effort and you need to articulate it and step outside of it a little bit to articulate it. But there are huge gifts in doing so.” – Carolyn Bond
• “I love the writing process because I think it is transformational.” – Elise Collins
• “When the timing is right, the book just shows up. Don’t start with a title, the title gets born within.”  – Batool
• It’s important to set that time for yourself to write, to create.” – Carolyn Bond
• “Writing helps me to become a more clear speaker and speaking helps me to flesh out my ideas. They kind of go hand in hand.” – Elise Collins

Guest BIO:

Carolyn Bond, after obtaining a BA in anthropology from Stanford and later an MA in Indian philosophy and Sanskrit from University of Pennsylvania, developed her nascent love of exploring worldviews and thought systems. Her love of books and fascination with exploring worlds converged in the late 1990s as she took up the art of editing. (Each book, after all, is its own world of thought.) She did not seek out editing; it claimed her when the executive editor of a small publishing house offered her a project; she of course said yes. In 1998, she moved to southern Oregon and started out as an editor. Since then, she has been privileged to bring her systems-thinking and word-crafting skills to every book project, collaborating with the author to produce the book he or she truly wants to write. Check out Carolyn’s website.

Our planning for the blog began in the spring of 2016 at the Yogahealer retreat in Driggs, Idaho. From that vision, we have grown into a team of editors and bloggers and now into an instructional program that leads a group of dedicated bloggers who communicate on the topics of interest to Yoga Health Coaches, our clients, and others in the Health Coaching industry.

Our blog continues to grow, daily, weekly and monthly. We are proud to be a part of the Yogahealer brand founded by Cate Stillman.

B- Equals Perfection

As an editor and a writer for the blog, I have been most inspired by Cate’s ‘mantra,’ “All you need is a B-,” or something like that… I come from a long line of nutty professors who try to do things either perfectly or very, very imperfectly.

I have learned from Cate to embrace the middle way as a writer and an editor.  There may be some grammatical errors in a blog that slip by or some paragraphs don’t make perfect sense in something I write, yet I have a clarity that progress trumps perfection.

The Yoga Health Coaching Blog continues to move forward and no one is judging. As an individual blogger, I have found that writing at a B- actually improves my writing and helps me think more clearly, rather than less clearly. The B- may even be the key to getting rid of writer’s block. The key is to keep moving forward, and perfection makes us stop in our tracks.

You could say that writing a B- IS perfection – it keeps the flow and motion of the blog continuing. Writing a B- blog helps us take baby steps, rather than impossible and implausible leaps that would really frankly never happen.

Growing a Blog

We are more like a tree growing naturally and imperfectly, setting down our roots and spreading our branches. The beauty is in the big picture expression that is not always visible when you zoom in or look at the early stages.

As Yoga Health Coaching bloggers, we are taking a stand. We are writers and communicators intent on entering the stream of consciousness for positive change on the planet. We are adding our voices to the collective leadership on the planet. We are developing our voices as bloggers. And it has been fun and inspiring to lead such an awesome team along with co-editor Krista Strayer. We are growing tremendously and will soon be publishing the work of our largest team of bloggers ever, with the help of a new editor Kari Zable. We can’t wait to see what comes next with this group…

We are so proud that we have received recognition for our blog. Besides the incredible feedback we have received from Yoga Health Coaches, clients and yogis, Yoga Health Coaching even won an award!

We’re proud to be named number 30 in the top 100 Health Coaching Blogs on the Internet by blog aggregator Feedspot.com. We intend to become number one this year.

I will continue to help the writers and remind myself that getting a B- means showing up, taking baby steps and evolving our individual and collective voices in an ever evolving tapestry of expression and life that can be found on the internet.

And now in order of popularity online and on social media, here are our top ten blogs for our first year of publication…

Top 10 Blogs This Year

1. 7 Habits of Highly Ineffective Yoga Teachers, By Andrea Catherine

Hat-tip to Stephen R. Covey, author of The 7 Habits of Highly Effective People

Here is my list of habits that I aspire to avoid as a yoga teacher. I’ve done them all! If you are a yoga teacher you likely have, too. If not, share your secrets.

 2. How I Got Myself Fired, By Grace Edison

I didn’t actually mean it and I didn’t mean to hurt or offend anyone I was expressing my deep frustration with how out of integrity it was for me to be staying there. I took action but it wasn’t clean. I did not cut the ties and take the leap fully and so my big old mouth and the good ol’ universe did it for me. Read on to get the dirt and wisdom on Grace’s big mistakes…

3. Hemp Mylk. It Does a Body Good, By Rachel Peters

Remember the marketing campaign, “MILK. It does a body good.” I can’t help but think of this every time I whip up a batch of hemp mylk. I spell it with a “y” so it sets it apart from dairy milk, its sister once removed. This recipe is so quick and easy, plus the family will even enjoy it!

4. Bulletproof Coffee, Rocket Fuel Lattes, Ayurveda and Me, By Krista Strayer

There’s a new coffee craze sweeping the globe, especially among those who call themselves healthy. I would call myself healthy but at the same time I’m always coming up with a new justification for indulging in what I know is not good for me.

And before you think I’m judging – oh no! I freely admit to being addicted to my morning cup of brew. Ok, maybe not freely – admitting to drinking coffee is like coming out of the closet in Ayurvedic circles. I love the way it fulfills my need for a bitter taste and I love it even more for all the productivity I get from drinking it. Will this new craze let me enjoy it guilt free?

5. The Upside of Menopause, By Alexandra Apple

It was my birthday the other day. I turned 43. Not a bad number other than that it makes me realize that I am approaching menopause and midlife. I am not panicked really, but I am surely curious about what that means for my life and my body.

6. Intermittent Fasting: Go Without, Expand Within – By Alexandra Apple

Intermittent fasting has been a trendy subject lately. Yeah, detoxes and fasts in general have been on people’s minds for many years, but intermittent fasting seems to be the trend. What is it? Why would you want to do it? And what should you be fasting on are the central questions.

7. Are you a Pooping Machine? – By Yolanda De Cuevas

Can you taste the difference between your mother’s signature dish and the same dish prepared by someone else? Remember that you are not a machine. You have a mind, emotions and a spirit. How are you integrating the more subtle parts of yourself into your meals. Read on for how a visit to the art gallery inspired a new healthy take on digestion.

8. Treadmill Desks Build Momentum, By Grace Edison

I need movement to be my true self and I was struggling with breath/body practice. Days would go by and I was doing very little movement. It was time for some big changes. I’ve ditched my meds and am now working at my new “desk.”  Watch me strut and talk shop on my first ever Yoga Health Coaching Vlog. You will be shocked at how easy it was for me to create me my very own DIY Treadmill Desk.

9. How to Treat a Problem with Peristalsis, By Alexandra Apple

The other day I was challenged. Challenged to take my knowledge deeper. It can be so agonizing. You know what I mean? And then so fulfilling too.

I was mentoring the pro healers on a call for the Living Ayurveda course. We talked about the vata subdoshas aka vayus. I got into a ‘disagreement’ with one of the students about which subdosha relates to peristalsis. She insisted on Samana, I pounded on Apana. Read on to see which coach was right…

10.  9 Eye Exercises to Soothe Tired Eyes After a Long Day at the Computer, By Mary Sullivan

Do your eyes feel fatigue or strain at the end of a long day at the computer?  Or do you feel it after a long day in the strong sunshine at the beach? Add self-care to revitalize and to soothe tired eyes.

Tune into the video for a conversation on how our current habits mistreat how our eyes were developed and how these simple activities below can help bring balance back the eyes.

YHC Blog Editors

Krista is a “recovering” Engineer, perfectionist and workaholic turned essential oil addict.  She loves sunshine, skiing and being a “Dance Mom”. Connect with Krista’s tribe of teachers on Facebook and Pinterest.

Elise Collins. A former nightclub DJ turned yoga teacher, Elise Collins stayed up way too late for many years. Although she embraced a healthy lifestyle, she had difficulty sleeping and staying focused while she taught yoga, raised her son Krishna, filmed live music and wrote two books on holistic health, Chakra Tonics and An A-Z Guide to Healing Foods. Longing for sustainable systems that would allow her the energy and ability to follow her passions, she found Yoga Health Coaching, a system she now shares with students and clients. Her specialty is helping people to listen to their bodies to create foundational health habits that enable them to live like rock stars who get to bed ‘early’ most nights.

I’m interested in ancient rituals and celebrations that originated when humans lived in deeper connection with the Earth. Honoring the seasonal shifts that connect me to deeper planetary and evolutionary pulsation is important to me and my work as Yoga Health Coach. For many reasons humans have become more disconnected with the Earth. As the human race has become more aware of this disconnect, the pendulum swings in the opposite direction, drawing us back to a time when we experienced a deeper connection to mother Earth and her rhythms.

Participating in solitary or collective rituals helps to flow through the seasons with greater ease. Rituals such as Beltane have been revived because many people feel the same pull towards ancient rituals in modern times. As the resurgence of many ancient practices is facilitated by the sharing of information over the internet. Across oceans and land we share our thoughts and images of our own sacred ways of honoring nature and rituals such as Beltane.

We don’t have to have Celtic or Gaelic heritage (Irish or Scottish) to enjoy celebrating Beltane.

The action of rituals, ceremonies and practices at special times during the year help us to digest the past and look ahead to what’s next. These celebrations gives us a chance to think of time passing and to reflect on questions such as;

• What are my goals?
• How can I focus my attention?
• How can I focus on what I want to grow in my life?

Rituals help us solidify what we want to cultivate in our gardens, in our minds, and bodies.

Deepening Your Intuition

Ancient seasonal rituals help us connect to our intuition. By asking questions such as;  “how can we live in flow with the seasons, with the planet, and with other humans as individuals and communities?” We start to connect deeper with the rhythm inside. By coming together in groups we collectively revitalize our communal intuition so that we can thrive in an aligned and powerful unity.

Lucky Fire

Many believe the word Beltane means ‘lucky fire.’ The origins of the word Beltane are difficult to pin down, yet it is certain that fire drives the celebration of Beltane. The presence of fire as a part of the ritual has been documented through the ages. Fire shines on the Earth in the form of light, as the days grow longer after May 1.

The element of fire symbolizes drive, passion, fertility and transformation. In Ayurveda fire is part of the Pitta Dosha which is the dominant element of Summer. Although in the Northern hemisphere summer doesn’t officially start until mid June, the Celts recognized only two seasons, Winter and Summer. So the fire of Beltane symbolizes the growth of this element on Earth that begins May 1. If you live down under or anywhere in the Southern Hemisphere, you can celebrate Samhain on April May 1 and then Beltane on November 1.

Traditionally Bonfires were lit on the eve of Beltane. People and cattle would walk between two Beltane fires and sometimes leap over flames. Beltane bonfires burned on into the night and were accompanied by raucous celebrations. In ancient times Beltane festivities could get decadent. For this reason the Church of England tried to ban all celebrations of Beltane. After feasting and drinking lots of mead, couples of all ages were known to go “A-Maying”, spending the night in the forest making love.

The ashes from the ritual Beltane fires were believed to bestow protective powers and were scattered over crops for a good harvest. Before electricity all the flames in a home were doused and then relit with the Beltane fire.

The Beltane Performance

Edinburgh, Scotland is the home of the largest modern Beltane celebration, where over 10,000 people gather for The Beltane Festival of Fire. On April 30, a three hour ritual unfolds in a narrative performance. The May queen leads her court in a procession towards summer. Meanwhile, the green man is stripped of his winter costume and becomes reborn. The May queen and the green man are destined to meet, fall in love and become lovers. Anna Chaney, of The Beltane Festival of Fire, says the union between the green man and the May queen, “is the ultimate symbol. I always like to think of it as the marriage between the earth and the sky.”

The colorful community ceremony known as the May Pole dance has origins all over Western Europe. After being banned by the Puritans, it has been revived as a symbol of bringing together community on May 1.

The veil between the spirit world and the material world is said to be much thinner on the eve of May 1. Food and drink are symbolically offered to the Aos Si, who are beings similar to elves and fairies. According to the Celts, the Aos Si coexist with humans, and live in a parallel universe that allows them to interact with humans. Gaelic mythology describes the Aos Si as being deeply connected to nature. On Beltane it is believed to be easier for humans  to communicate with the spirits of nature, such as fairies and Aos Si.

Creative Guide to Design Your Own Life Affirming Beltane Celebration

1. Make a Beltane Altar – Add symbols of fertility spring and fire. Use the alter to affirm what is growing and germinating in your life. What do you want to expand and increase? Include symbols or talismans that represent your goals. Decorate the altar let the magic begin.

2. Get crafty with flowers, plants and trees.  Create a floral crown to symbolize fertility and new beginnings. Play the May Queen and adorn your head with fresh daffodils, lilacs or your favorite seasonal blooms. Construct a Maypole using a large tree branch or poll. Attach colorful with ribbons. Invite the community to grab a streamer and dance the circle. P. S. This is a sure hit if kids are involved. Or consider having a planting party. Plant seeds in the garden or give guests seeds to plant in small pots. There are many creative ways to affirm and celebrate the growing season.

3. Light a fire. There are so many ways to ignite the element of fire. Light a big bonfire on the evening before Beltane and invite your favorite people to dance, sing, feast and celebrate. If you have a fireplace or fire pit, a sacred Beltane soiree would be a cozy, more intimate gathering. If you are alone or want to keep it super simple, light a candle or incense to acknowledge the growing light that Beltane initiates.

4. Hold a gathering – Invite friends, family, partners and lovers. Celebrate with a feast surrounded by those you love and multiple good feelings and blessings. Invite friends over or treat everyone to a special festively prepared meal. Perhaps invite only one guest, if you would prefer a sacred evening with your lover. If you hold the party at night, plan the event by adding some to the ideas in this guide to your evening. If you want to hold your May day celebration during the day and make it more family friendly include a May Pole dance.

5. Speak to the spirits – Get quiet, meditate and listen. This could mean you hold a group meditation or you do it solo. Ancient Celts thought that the Fae, or fairy people were traveling close to the Earth on Beltane. The veil is thin on Beltane. Think of it as a time to get your messages across dimensions. In other words you have a good internet connection to the spirit world. It’s a good time to send a telepathic text message to a fairy or any spirit you want to speak to on the other side.

6. Connect to your inner lover. Whether you have someone to love or there’s no lover in sight, It’s always good practice to honor your inner lover. Take some time on Beltane to give yourself some love. Indulge in a warm candlelight bath, buy yourself fresh flowers, practice abhyanga. Celebrate the love taking care of yourself to connect to your own fire, passion and desire.

Go forth, make merriment and sacred ritual on Beltane. Let me know how your DIY celebration goes.

Listening to Your Intuition

My intuitive voice rarely lies, though I love to argue with it. I was in a quandary and didn’t  know why Cate would want material items. “She isn’t a material girl” I thought. My intuition must finally be WRONG. In the end I struck up a bargain with the voice and bought a crafty type thing that Cate could use the with her daughter. I packed the gift in my suitcase and forgot all about it.

A few days later at our annual Yogahealer retreat in Mexico, Cate told us we were going to study something called The Five Languages of Love, based on a book by Gary Chapman. My jaw dropped as she told us her primary language was ‘Receiving Gifts’ and by that she meant presents, material items. My intuition had been correct! I was hooked – there must be something to this so I delved deeper and studied another of Gary’s books “The Five Languages of Love: The Secret to Love That Lasts.”

The ideas in this book can help us communicate in romantic relationships as well as with close friends, family members and even co-workers.

Is Your Language Counter-Intuitive?

There are five different Love Languages and the thing that’s funny is that often someone’s Love Language seems counter intuitive. Although the explanation for this discrepancy can sometimes makes sense with Ayurveda and the elements. Someone who is a slow moving, down to Earth, Kapha type might speak the language of ‘Words of Affirmation.’ On the surface you might guess this person would have a different love language. What we may not realize is that their love language is helping them balance their Ayurveda Dosha. The power of heartfelt speech comes from the throat and represents the ether element that may be missing for someone who has a Kapha Dosha.

You may think that you know your spouse’s Love Language, but often you will be mistaken. Or your best friend who spends her weekends chanting, meditating and doing yoga may actually love ‘Receiving Gifts.’ All that spiritual stuff she is doing keeps her head in the clouds. A solid and thoughtful gift helps her land on her feet in the earth realm. Love languages like Doshas can be complicated. They may even change over time and with the seasons. Keep it simple and learn the basics of a Love Language and then practice the language with those you love. Understanding your loved ones Ayurvedic Dosha and their Love Language gives you many tools to help feel at ease and open in your relationship. Excellent relationships are based on mutual respect and understanding and for that reason, it’s good to know your own Love Language and it’s good to know your partner, lover, husband, daughter, neighbor and boss’ Love Language…

Speaking Foreign Languages

According to the author of The Five Love Languages, a great deal of miscommunication happens when we assume everyone is speaking the same language. According to Gary Chapman; “It’s like one person may be speaking Swedish and another person speaking Spanish.” If Love Languages are as different as foreign languages, it’s no wonder we have trouble communicating in relationships.

The good news is that you can apply this system to any relationship, whether it be with your children, your spouse or a friend. When you do you will stop assuming that everyone thinks, feels, and acts like you, simply by knowing their Love Language.

Just as we can misunderstand someone with a different Ayurvedic Dosha. It’s easy to miss signals in communicating affection with those that speak a different ‘Love Language.’ Knowledge is power and I present to you the Five Languages of Love.

Five Love Languages Meet Ayurveda

Words of Affirmation

In this language, the loved one needs and wants to hear spoken words.   Declare to your beloved, “I love you.” “You mean so much to me,” or “You look great in that outfit.” Kind and romantic words are heavenly music to this person’s ears. Conversely express yourself harshly or insult someone whose language is ‘Words of Affirmation’ and they are headed out the door. They are repulsed by harsh tones and disparaging utterances. Reel in those that crave words of affirmation, with heart felt compliments and vocal exclamations of your love and appreciation. ‘Words of Affirmation’ come from the throat chakra and are made of the elements of ether and air. Those that crave these words may need more of the qualities of the heart (air) and the spirit ‘ether.’

Quality Time

Those that speak the love language of ‘Quality Time’ adore their loved one’s undivided attention. Turn off your smart phone and pay attention to friends and family whose primary Love Language is ‘Quality Time.’ Time is a combination of the element of air, the mind, and earth in the present moment. In this language turn off the TV and take a walk with the one you love. Plan an outing to the beach or the mountains with the object of your affection. Unplug, drop in and spend ‘Quality Time.’ with those that speak this Love Language.

Receiving gifts

If you love bling, then you are speaking the mother tongue of ‘Receiving Gifts.’ Thoughtful gift giving is an art and one that symbolizes the earth element. Give someone a real tangible, object that is beautiful or useful to speak this language. A carefully selected gift is a symbol that your beloved will cherish. Although this language may on the surface appear to be superficial, those that speak it are often very spiritual and in need of some solid, touchable love that will continuously remind them that you care.

Acts of Service

It’s all about the action for those that love ‘Acts of Service.’ Taking the time to empty the dishwasher, plan a special outing or take the car to be serviced may not seem like a way to communicate love. Yet to those that understand this love language, something as simple as dusting the living room or sweeping the kitchen floor will pay off in spades. When we realize how much the little things we do to make our friends, family and lovers who speak this language happy, we gladly take the time to take action. Acts of service combines the elements of fire=action and heart=air to warm the hearts of those we love.

Physical Touch

A calming hug or a massage will cause those with this primary language to swoon. “Holding hands” is a great phrase in this language. Greet those that speak ‘Physical Touch’ with an empathetic hand on the shoulder or a warm embrace or depending on the closeness of the relationship. If your family of origin did not speak this language, you may need practice to gain fluency. Sexual intimacy is very important to those that speak the language of ‘Physical Touch.’ Get over any hang ups in this area in intimate relationships with those that speak this as their primary language. Hold hands, kiss and have fun expressing the language of ‘Physical Touch.’ The sense of touch balances Vata with the earth element helping to ground the air and ether of Vata.

I encourage you to check out one of Gary’s books or his blog  before you buy chocolates or assume your kind words are enough. Use the Language of Love to see what your loved one really wants to receive.

When I was on break as a freshman in college, I invited my friend Hillary Jenkins to my grandmother’s ranch home in the high Sierra mountains of California. Shortly after arriving, we sat in the kitchen with Mamah (as her grandchildren called her). The room was comforting with cabinets filled with Willow Wear dishes, cast iron pots, and an antique gas stove right next to the kitchen table. Mamah began telling a story.
I glanced at the old-fashioned wall clock, watching its pendulum swing back and forth. I made a note of the time. My friend and I sat captivated as Mamah spun tale after tale. She was an interesting lady. She collected antiques, organized equestrian shows, tended an organic garden (before anyone called it that), and even founded a museum with a group of ladies known as “The Bouffant Mafia.” Before we knew it, an hour had passed, and Mamah finally had gotten to the punch line of her story. Hillary and gave each other a “Let’s escape NOW!” look. We kindly excused ourselves to go for a swim in the river.

What I learned growing up with ungrounded, yet highly-functioning adults has helped me tremendously as a coach.

Stop the Madness Distracted Clients Cause

I’ve written some tips for you to help “Stop the Madness” when your ungrounded clients start to ramble during a session, a class, or when they simply go off the rails in your programs. Use these 5 tips to unlock the code of the distracted Vata mind.

• Use Empathy. It’s vital to use empathy with Vata clients. No one told most of us Vatas that it was ok to be “a bit different.”  Many of us became insecure because the action oriented, type-A people got all the praise. We Vatas were often compared to our decisive type-A siblings, classmates, and teachers. We were judged, which only made matters worse because most ungrounded people are EXTREMELY sensitive. We can smell judgement a mile away, often before the person casting judgement realizes they are judging. Let go of judgment and find empathy. If your client still drives you crazy, and you are unable to conjure up an ounce of empathy, consider ending your agreement. The person you are coaching may be spinning mentally or emotionally. If you can’t understand their real or perceived trauma and relate, the ungrounded Vata may not be your ideal client.

• Know your Clients’ “WHY.” For a Vata, it’s crucial that you find this out early on in your relationship. Be curious, and again, have compassion. Take notes and be prepared to reflect back what you hear. You are the messenger. Vatas need LOTS of reminding. They get distracted easily. They love to smell the roses, watch the birds, and ponder. And your job is to keep them on track. Remind them why they are working with you and why they want to change, in their words, with their reasons. Sometimes Vatas may have more complicated reasoning. Sometimes they have been traumatized. Have compassion and dig deep to find the real and raw reasons they seek help.

• Observe Clear Boundaries and Ground Rules. Your job as a coach is to keep the Vata on track. Keep them focused on their “Why,” and then steer them towards that “Why Goal” using baby steps. Ground rules include how much time you spend in your coaching sessions and the quantifiable amount of work you expect your client to do between sessions. Stick to a written agreement, and then refer to the ground rules if the vata gets distracted and fails to do the homework you’ve agreed on together. Vatas seem to find possibilities in everything. This is a strength most of the time. It becomes a weakness when a Vata self sabotages with a million creative excuses.

• Use a Timer and Interrupt As Needed. A timer is your best friend when the ungrounded client goes off the rails. Time is an important boundary. It serves as a container for your coaching work and can be a difficult limitation for Vatas, whose elements are air and ether. As a coach, you will need to take control and bring the earth element into your sessions. If you are working one on one, time the segments of your coaching session, and let the timer ring loudly when the client keeps talking. If you are working with a Vata in a group, don’t hesitate to gently and compassionately interrupt the Vata person if they begin to ramble. Keep them focused on their point and what they want help with. If there are numerous things that need changes, make the client pick one. If they can’t pick one immediately, give them a homework assignment to choose one thing to work on.

• Remind the Vata of their Action Steps. Often ungrounded clients want to build a superhighway before they cut a small trail. The ability to see the big picture is a gift; however, this can get in the way. Seeing possibility is one of Vata’s strengths. Issues arise when the rubber meets the road and grandiose and complex plans are not broken down into manageable steps.  Help your ungrounded client break down their fabulous new ideas Kaizen style–into small, manageable steps and habits. Change big goals, such as losing 100 pounds, into small, bite-size doable steps, such as taking five, slow, deep breaths before each meal.

Ok coaches, there you have it: The code to help you keep your most ungrounded clients on track and stop the madness distracted clients cause in your group programs. Use these five tips for your talkative students and your upset or emotionally de-railed clients and see how easy it is to keep the Vata mind focused and aimed in the direction of their goals. Your “out-there” clients will love you and keep coming back for more!

Some days I’m Vata; some days I’m Pitta. I’m hardly ever Kapha . . .. Have you seen that Dr. Seuss book My Many Colored Days…It’s my favorite…Some days I’m yellow, some days I’m blue? Then comes a mixed up day and I don’t know what to do. But it all turns out alright you see and I go back to being me. Ok, before I go full-on Vata on you, I’ll let you go.

more productive the next day?

Tired and grumpy employees make mistakes.

Calm and focused people get the job done.

Research validates the fact that better sleep equals more productivity. A 2015 Harvard study affirmed the critical role adequate sleep plays in workplace productivity. Insomnia has a significant impact on workplace costs. The study suggests companies could increase their bottom line with insomnia management programs for employees.

Make Money While You Sleep

Aetna Health, an American managed health care company rewards employees who sleep.  Workers self report hours slept or use a fitbit device to record hours of snoozing. Aetna assumes positive intent in reporting and pays out $25 for every 20 nights of 7 or more hours of sleep logged with a cap of $300 per year.

Aetna’s CEO Mark Bertolini believes paying employees to sleep is good for business. “If people are checked out at a meeting, why are they there, number one, and if we are talking about important things, you can get things done quicker if people are present and prepared. You can’t be prepared if you are half asleep.”

Named one of the top ‘100 Most Influential People in Healthcare,’ Bertolini pioneered company programs that offer yoga and mindfulness to Aetna employees. This maverick CEO believes that good business fundamentals mean investing in his own ‘people’ by helping them to lead healthier and more productive lives.

As for making money while your sleep, paying workers to sleep more than 7 hours per night is a baby step towards better sleep for workers at Aetna. Tracking one’s sleeping and waking hours creates accountability. Adding financial reward for time slept gamifies the experience. Most people want to win and earn points, dollars, enter contests even when the payoff isn’t astronomically high. Aetna participants in the sleep program track sleep, get more sleep and then undoubtedly receive the larger reward of feeling fantastic and well rested. Habit change can be that simple, TRIGGER– track hours slept at bedtime or at wake up time, HABIT, sleep more, REWARD, feel good, make some extra cash. Aetna employees start out trying to sleep to earn extra money and join others who are doing the same. The hidden benefits of the new habit will be feeling refreshed, less anxious,  less craving of unhealthy foods, less brain fog and the list goes on.

And What about Group Support?

Some employees will need support in getting more sleep. At different stages of life and for different reasons many people need support or professional help getting better sleep. A death in the family,  a birth or some really stressful situations can make even the deepest sleepers want to reach for Ambien. Before turning to a pill, a support professional or group might be a better alternative.

Center for Disease Control and Prevention, one third of all Americans get less than seven hours of sleep per night. Some people will need more help than others in bringing their numbers up.

Sleep Improves the Bottom Line

Aetna’s commitment to give workers a bonus for sleep is a big step in the right direction. As one of Forbes top 50 grossing companies in the United Step, Aetna’s action sets an example. The data indicates difficult sleep has a huge cost for all businesses. A study published November 30, 2016 found that the United States sustains the largest economic losses due to insufficient sleep, up to $411 billion per year. Corporations look to the bottom line to make big decisions, The data shows the high price businesses pay when employees are exhausted. Most companies haven’t done much to change the pervasive and scientifically false idea that rest is over rated.

Author and sleep advocate Ariana Huffington describes the impact of Aetna’s sleep program:

“It really changes the cultural delusion, that most businesses have be en operating under, which has been that the more exhausted and burnt out the employees are, the more productive they are. And all the data now shows that this is completely false, that in fact, we lose 11 days in productivity because of how exhausted employees are and how disengaged from the job(employees are.)

Reversing a corporate culture that esteems wearing exhaustion like a badge of honor may take some time. in the meantime Aetna Health encourages employees to make money while they sleep.

Gamify Your Own Sleep Revolution

In Ayurveda, getting 8 or more hours of sleep has always been key to health and productivity. Western science is finally backing up the human need for sleep and how it factors into workplace productivity. Incentivizing employees to get a good night sleep is the first step in a corporate sleep revolution.

Whether you are self employed or work for a company, you don’t need to wait for someone else to reward your sleep hours. Try hooking up with a group or an accountability buddy. Track your hours, decide on a reward. For example, sleep 8 or more hours a day for 20 days then reward yourself with an hour and half massage. Do a family sleep challenge. Sleep 8 hours or more for six days in a row. Every family member who completes the challenge gets Sunday breakfast in bed. (If everyone wins go out for breakfast.) Make up your own fun way to gamify your sleep.

Track your hours, get your reward and feel the difference. If you don’t quite make the challenge, don’t feel defeated, you may need to enlist the help of a Yoga Health Coach or professional sleep consultant.

A  study published in the Journal of Current Biology sheds new insight into how our ancestors might have slept before iPads, running water and smartphones. The study tracked the sleep schedules of three groups of present day hunter-gatherer groups, The Hadza of northern Tanzania, the San of Namibia and Tsimane of Bolivia.

Researchers revealed some remarkable findings…

Without a digital alarm clock, The Hadza, the San and the Tsimane all woke up approximately an hour before dawn.

The average bed time across the board for all three groups averaged 2.5-4.4 hours after sunset. The San and the Hadza live close to the equator and were in bed and dreaming most nights approximately by 10pm.

The investigation was led by Jerome Siegal, sleep researcher and professor of Psychiatry at  University of California at Los Angeles. All those studied had remarkably similar sleep timetables according to Siegal. “Seeing the same pattern in three groups separated by thousands of miles on two continents (makes) it pretty clear that this is the natural pattern.”

As the only sleep study of people who still forage for food and live close to nature, it’s significance can not be underestimated. As humans, we will never be able go back in time and observe how people lived and slept hundreds or perhaps even thousands of years ago.  As a student of Ayurveda as well as Yoga Health Coach, I focus on supporting sleep hygiene in my clients. For this reason, this study has powerful implications. Knowledge of how humans sleep without modern gadgets, stressors and other lifestyle factors informs the science of sleep in unprecedented ways.

Researchers and journalists who reported on the study’s findings made conclusions that reflected cultural bias. The current cultural health narrative seems to emphasize quantity of hours slept over quality of sleep. Following the study’s publication in October 2015, media outlets zeroed in on the average number of hours of sleep for among all three populations, which was 5.7-7.1 hours. Sleep duration or time,“in bed” averaged 6.9-8.5 hours

The Los Angeles Times reported, “Our ancestors were just as sleep deprived as we are, scientists say.” National Geographic announced, “People without Electricity don’t get 8 Hours of Sleep Either.”

Ayurveda informs us that sleep between 10pm-2am is the best quality sleep.

All groups in the study slept consistently during this time. Researchers noted that napping was almost unheard of in all three groups. There was no word in either the San or the Tsimane language that described insomnia, an indication of it’s rarity.

Anna Welle, Ayurveda practitioner explains the power bequeathed to those who follow a similar sleep schedule to the Tsimane, San and Hadza. “When we go to bed early, we are aligning with and strengthening and enhancing our own internal nature.”

Ayurveda, the foundation of Yoga Health Coaching advises people to live in alignment with the rhythms of nature, yet most modern humans live in climate controlled conditions. Researchers believe that the patterns revealed in the sleep study indicate that temperature plays a large role in sleep onset and wake up time. The study’s data suggests that for people who live without electricity, slumber is triggered by drops in temperature.

On average all three tribes slept about an hour more in winter, another data point that correlates with Ayurveda’s guidance on getting extra rest during the winter months.

Perhaps living in harmony with nature’s rhythms has more of a regenerative effect than science is presently able to quantify. Instead of giving a green light to sleeping less than 8 hours, maybe more research could be done on the quality of sleep among these three indigenous communities.

The team of investigators noted that all three groups received maximum exposure to morning light. Previous scientific studies have suggested that morning light reduces anxiety, improves sleep quality and may promote other positive effects on the brain. Ayurveda teachings stress the importance of morning time and morning sunlight. According to Anna Welle, morning has a specific quality that nourishes not only our body, but our mind and spirit. Clearly annual seasons affect the growth and dying back of our ecosystem, the ancient Vedic texts describe that diurnal or daily rhythms affect people as well. “Just as we experience spring and summer as having their own unique qualities, early morning, afternoon and evening also have their own qualities. The qualities of early morning are light, etheric and expansive. ”

The study’s analysts believe that morning light may play an important role in “regulating mood and the suprachiasmatic nucleus, a group of neurons that serve as the brain’s clock.” according to the UCLA newsroom.

Head researcher, Jerome Siegal theorizes that, “Many of us may be suffering from a disruption of this ancient pattern.” His words strike a chord with me

and what I have learned from Ayurveda. In my opinion, the data from this sleep study reflect an ancient human relationship with the earth. When people disregard our biological connection to the day’s rhythm, I believe our health and sleep quality suffers.

For sound sleep, some of the best advice may come from the Vedic sages.

Go to bed by 10pm and wake up at before dawn.

Sweet dreams paleolithic humans!