tag:blogger.com,1999:blog-37804652109308970652024-03-04T21:51:23.735-08:00Solace Yoga StudioSolace Yogahttp://www.blogger.com/profile/09702836408358731337noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-3780465210930897065.post-18494061354502841592014-06-26T16:23:00.002-07:002014-06-26T16:23:50.735-07:00How To Begin A Meditation Practice<div style="color: #585858; font-family: Helvetica, Arial, sans-serif; font-size: 15.555556297302246px; line-height: 25.60000228881836px; margin-bottom: 30px;">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">by Liz Nierzwicki</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">What is Meditation?</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Everyone thinks that the purpose of meditation is to handle stress, to tune out, to get away from it all. While that's partially true, the real purpose of meditation is actually to tune in, not to get away from it all, but to get in touch with it all. Not to just de-stress, but to find that peace within, the peace that spiritual traditions talk about that passes all understanding. So, meditation is a way to get in the space between your thoughts. Your mind jumps from one thought to the next and there's little space between every thought. Meditation helps to slow down the mind and actually brings it to a place neuroscientists call "alpha brain waves". Alpha waves in meditation basically promote changes in the autonomic nervous system that calm it down and relax the entire body and mind.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">When we slow down our thoughts we connect to the space between our thoughts, this space is the gateway to the universal spirit, while others call it pure consciousness, and some people call this space the spirit or God. You can call it what you want, but it is a place that offers you pure or right consciousness, the truest truth of who you are. <strong><br /></strong></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><strong>Where to Meditate</strong></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Since my meditations are guided meditations, you should choose a place where you will not be disturbed, plug in ear buds or simply click play on the laptop, then close your eyes, breathe, and listen. <strong><br /></strong></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><strong>When to Meditate</strong></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Morning and evening coincide with our body's quieter rhythms. Our body knows how to be still; we just have to give it opportunity. Studies show that routines you begin in the mornings last the longest, but any time you desire to meditate is the right time. You will notice that when you meditate at a certain time of day your body will begin to call it in when you are late or have missed it. Meditation is powerful, and in my opinion, the body begins to crave it. <strong><br /></strong></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><strong>Body Position</strong></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Being comfortable is most important. It is preferable to sit up straight on the floor or on a chair to help cultivate alertness, but if you need to lie down, that is fine. The mind has been conditioned to sleep when the body is lying down so you may fall asleep. Your hands can relax on your lap, palms up or any way that you feel most open. Sometimes you may become chilly, so grab a blanket or sweater. <strong><br /></strong></span></div>
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<strong><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Thoughts</span></strong><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Thoughts will inevitably drift in and dance around your mind, but that's normal. Don't try to do anything with them – let them be. If you find yourself thinking about what's passing through your mind, just return to focusing your awareness on the mantra such as "I am" on the inhale and "pure consciousness" on the exhale, or simply focus on your breath – you will soon slip into the space between thoughts.</span></div>
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<strong><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Breath</span></strong><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The best way to always bring yourself to the present moment, is to pay attention to your breath. In an unforced, natural rhythm, allow your breath to flow in and out, easily and effortlessly.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><strong>Meditation Length</strong></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The effects of meditation are cumulative, and setting aside as little as 15 minutes a day to retreat and rejuvenate is beneficial. Many schools of meditation prescribe 30 minutes of meditation twice a day, and as your meditation practice evolves, you can extend your time. It's better to spend just a few minutes meditating every day rather than meditating for an hour a week.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><strong>Thanks for reading, everyone</strong>. If you're looking for more help with meditation, sign up for the Solace newsletter and you'll be notified about our up-coming meditation e-course and CD's. </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Please share this article with a friend and also let us know your thoughts and questions at info@solaceyogastudio.com.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Warmly,</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Liz Nierzwicki</span></div>
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<span style="color: #585858; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: 15.555556297302246px; line-height: 25.60000228881836px;"><b><i>Liz Nierzwicki, BS, ACSM-CPT, E-RYT</i></b> Hi everyone, my mission
is to help people find their inner peace and
cultivate balance between life, spirituality, and health.
I’m the founder of Solace Yoga Studio &
Solace Yoga School and creator of the online lifestyle
program called figureFIT! (figurefitlife.com).
I am, at heart, a creator – it’s my passion and I love
helping people discover their true calling as well. On
our journey in life, we MUST be healthy and THAT is
my #1 passion. As a lifestyle coach, I help people with
diet, health, fitness, yoga, spirituality, and goal creation. I
am a single mom (by choice), certified yoga
teacher, personal trainer, and lifestyle coach to many clients all
over the globe via my online figureFIT! Lifestyle
Program. I spend most of my time in Mishawaka, Indiana either running the
business and teaching at Solace Yoga Studio or creating content for my online member
community. As a passionate advocate for mind, body, and spiritual health, I am
writing my first book, detailing the figureFIT! program and how to balance
our lives to be truly happy and healthy. If you want to hangout
with me, join me for one of my yoga teacher trainings, my elevate your brand
master-class weekend, one of my seminars, or on my annual yoga & fitness
retreat. All details are available by signing up for my newsletter at
figurefitlife.com</span><br /><br /><br />
DISCLAIMER<br /><br />This is article is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this program manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this program manual. The statements in this program manual have not been evaluated by the US. Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.</div>
Solace Yogahttp://www.blogger.com/profile/09702836408358731337noreply@blogger.com0tag:blogger.com,1999:blog-3780465210930897065.post-12504120722818305782014-05-25T16:45:00.003-07:002014-05-25T17:02:40.637-07:00Our Brain On Yoga<div class="MsoNormal" style="background-color: white; border: 0px; font-family: Verdana, Geneva, sans-serif; font-size: 12px; line-height: 16.940000534057617px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
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By Liz Nierzwicki<br />
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The documented benefits of yoga are growing. People come to yoga for many different reasons: stress, fibromyalgia, arthritis, body aches and pain, for example. Doctors even recommend it for reducing back pain, depression or fatigue. Perhaps the most immediate benefit of yoga is its ability to reduce anxiety and stress and to calm the central nervous system through a chemical called GABA.</div>
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Through a 12-week study on a yoga group and a walking group, psychologists and neurologists at Boston University's School of Medicine found that compared to the age-old stress reliever of walking, yoga appears to have a greater impact in relieving stress and anxiety through a chemical in the brain called Gamma-Amino Butyric Acid (GABA). </div>
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Gamma Amino Butyric Acid (GABA) is an amino acid which acts as a neurotransmitter. It inhibits nerve transmission in the brain, calming nervous activity. GABA has a quieting influence in the central nervous system and the rest of the body. Without GABA, nerve cells fire too often and too easily. Anxiety disorders such as panic attacks, seizure disorders, and numerous other conditions including addiction, headaches, Parkinson's syndrome, and cognitive impairment are all related to low GABA activity.</div>
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Scientists are still studying the different ways GABA is released in the body, but it is known that it is released through exercise and deep breathing. Some yoga classes are gentle and some are more powerful, but all classes have breathing in common. A yoga instructor will help you settle in at the beginning of class and tune in to your breathing. Is it fast and shallow? Is it slow and deep? The state of your breathing is a good indicator of your state of mind and stress level. Throughout an entire class, you will focus on your breathing, paying special attention to slowing down and elongating the breath and therefore calming the body. <o:p></o:p></div>
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As the nation suffers through bad economic times touching nearly every single person - whether through unemployment, foreclosures, or worry about money - many of those people are looking for an antidote to rising stress levels. Many have turned to yoga. People are traveling less, eating out less, and many are even trying to find ways to stay healthy so they do not need to spend money on doctor visits. One of my students has an extremely stressful job and recently she told me that she absolutely "needs" yoga, she can feel a difference in her body and mind when she can't make it in to a class. The studio has become her place for rejuvenation. <o:p></o:p></div>
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Many people simply don't know how to handle stress or anxiety, it's not something that is taught to us, and many people usually handle it the wrong way. Yoga can help people tune in to their body in a deeper way and notice imbalances in mind, breathing, and body aches which will in turn help them to stay balanced and better equipped to handle stress when it arises. <o:p></o:p><br />
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Thanks for reading everybody. We'd love to hear how yoga helps you, please let us know in the comments below. </div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; font-size: 9pt;"><span style="color: #674ea7;">Liz Nierzwicki</span></span><span style="color: #595959; font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 8.0pt;">,<span class="apple-converted-space"> </span></span></b><span style="color: #595959; font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 8.0pt;">BS, ACSM-CPT,
E-RYT<span class="apple-converted-space"><b style="mso-bidi-font-weight: normal;"> </b></span>elevates
personal growth as a lifestyle, as an entrepreneur and life coach. She is the
founder of Solace Yoga Studio and creator of the online lifestyle program
called figureFIT! (figurefitlife.com). Liz is the personal trainer, yoga teacher,
and lifestyle coach to many clients all over the globe via her online
figureFIT! program. She spends most of her time in Mishawaka, Indiana either
running the business and teaching at Solace Yoga Studio or creating content for
her online community. As a passionate advocate for mind, body, and spiritual
health, she is writing her first book, "figureFIT! The Keys to Health and
Happiness" detailing the figureFIT! program and how to balance our lives
to be truly happy and healthy.</span><span style="color: black; font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 8.0pt;"><o:p></o:p></span><br />
<br />
<span style="color: #595959; font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 8.0pt;">She is a frequent contributor to Paleo Magazine, Sassy Magazine, and Family Magazine. You’ll find many of her articles on the
following blogs; GoFITTY, Mind Body Green and The Huffington Post. Liz leads
annual yoga and fitness retreats around the globe and also runs Solace Yoga
School programs twice per year.</span><span style="color: black; font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 8.0pt;"><o:p></o:p></span><br />
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For more from Solace, please sign up for our newsletter at
solaceyogastudio.com. For more from Liz, check out her figureFIT! lifestyle
program to become your best self; or sign up for her newsletter at:<span class="apple-converted-space"> </span></span><span style="color: black; font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 8.0pt;"><a href="http://www.figurefitlife.com/">www.figurefitlife.com</a></span><span style="color: #595959; font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 8.0pt;">.
It’s only via her newsletter where you will receive exclusive video blogs,
podcasts, workouts, yoga videos, and meditation audios. </span><span style="color: black; font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 8.0pt;"><o:p></o:p></span></div>
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Solace Yogahttp://www.blogger.com/profile/09702836408358731337noreply@blogger.com0tag:blogger.com,1999:blog-3780465210930897065.post-53546855904048519232014-05-25T16:28:00.001-07:002014-05-25T17:02:26.738-07:00Easy Meditation<div class="MsoNoteLevel1CxSpFirst" style="margin-left: 0in; mso-add-space: auto; text-indent: 0in;">
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So you want to begin a meditation practice or maybe you really
don’t want to start meditating for fifteen minutes per day, you just want the
benefits of this peace giving practice. Well, I might just be able to show you
a way that could give you exactly what you’re looking for. </div>
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In my day-to-day life, I’m running a busy yoga studio with
eleven teachers, a full 7-day schedule, workshops, doing all the social media
and marketing, and the list goes on. In addition to that, I run an online
business called figureFIT! With this company, I’m creating online videos; podcasts, writing, and talking
to my members every single day helping each one of them get unstuck and create
their best life, body, and mind. Outside of both of those, I’m a single mom, I workout and take
the time to take care of myself, I write, I have a home to take care of, and I
travel doing seminars, speaking engagements, and yoga & fitness workshops
nationally. With this crazy schedule it’s important that I have something to
turn to, in order to help me balance my mind and keep my stress levels in
check, otherwise I will go crazy. I’m sure that many of you reading this can
relate to my schedule and you wonder how you’re going to keep it all together. </div>
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So how do we escape or better yet, deal with this hectic life in a sane,
productive, and focused way? Meditation. That’s right, meditation. Meditation
has become my BFF, my assistant, and my personal companion. Let me explain
more…</div>
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I talk to people all the time, who say, “there’s no way I can
meditate, my mind is simply all over the place and I can’t slow it down; plus
I’m too busy.” Well I hate to burst your ego bubble, but so is everybody
else’s. Most of the human population is dealing with the exact same struggles;
crazy schedule, children, multiple jobs, bills, running all over town to get
groceries, running Vincent to soccer practice or Suzy to ballet, the fact is
we’re all busy and we all have simply to much on our “to do” list. Add to the
list the blessing and curse of technology, always being connected. Simply put
we are all over the place physically and mentally and we need a practice that
will reel it in for us. </div>
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In yoga land we call the racing of the mind, “monkey-mind,”
because like a monkey, it’s all over the place jumping from tree to tree,
thought to thought. So how do we get this incredibly powerful and rambunctious
mind to slow down and long enough to focus and meditate?</div>
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I like to teach two schools of thought around meditation. 1)
Setting a time and place every day to meditate and/or, for the super busy; 2)
Teaching people the ability to drop into meditative awareness at any moment
without making it another “to-do” item on their schedule. So let me break these
down for you. </div>
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<b style="mso-bidi-font-weight: normal;">1.) Meditation as a
daily practice.</b> Sure you can (and I would recommend it) set a time and
place every day to meditate but many simply will never bring meditation into
their lives if this is what it takes, because remember, “they’re too
busy.”<span style="mso-spacerun: yes;"> </span>But let me encourage you to
think about adding this as another “to-do” item for yourself, and here’s why: when
we set a time aside each day to meditate, we begin to create a powerful
practice in our life, mind, and body. When we meditate at the same time each
day, we begin to hardwire the serenity and peace of mind that the practice
brings into the biorhythms of our body’s energy. When we keep the practice
consistent, our body will begin to remind us daily, as it will begin to yearn
for this practice, like a friend saying, “do it, do it.”<span style="mso-spacerun: yes;"> </span>This practice begins to allow for
clarity of mind, you begin to understand what deserves your attention and
somehow you feel as if you have created more time for yourself. In reality,
you’re just focused and grooving. </div>
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<b style="mso-bidi-font-weight: normal;">2.) Meditative
Awareness.</b> Ahhh just this phrase brings me peace and I want you to get
there too. Regardless of your “religion” we all have a universal soul/energy
within us and many great sages, philosophers, and spiritual leaders say that we
are all “one” and connected via this universal spirit. Whether you call it,
spirit, God, Holy Spirit, intuition, we all have it and many have become very
adept at tapping into this at any time. Meditation helps us get there, but let
me show you a way, that you too, can experience peace in any moment. </div>
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I want to you take a moment to think about something that
brings you extreme peace. Maybe it’s the beach or perhaps it’s reading,
praying, dancing, or hiking, or simply following your breath. When you are in
those moments, you feel free and I’ll even go as far to say, connected to
something greater. Why is that? Because we got out of our head and into the
moment, into our heart, and into the universal energy that keeps everything evolving
and moving. With enough practice, you can begin to feel the feelings of peace
at any moment and that is my goal for you. So when you begin to practice
meditative awareness, the key is to breathe into it, and invite it to enter
your current space, your body, your mind, your whole being and then invite this
energy to move to those around you and then you will be surrounded with this
sense of peacefulness. This might sound a little “who-who” to you, but before
you judge it, I invite you to give it a try for the next thirty days and see
what changes in your life. </div>
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One day when I was thinking through what I am grateful for, I
realized, in that very moment, I felt connected to this universal spirit, this
place deep within myself that is peaceful, quiet, and divine. I instantly grabbed
my iPhone, and jotted a reminder; “Gratitude connects me to spirit.” Set the
reminder to alert me everyday at 3:00pm. (Ha, nothing like stopping a good
thing to add more crazy.) This, however, was an intentional thing. I didn’t
want to forget this moment. I wanted to drive this in to my hardwiring and I
knew that if I reminded myself of this daily and ADD the act of “gratitude
thinking” into this reminder moment, I would begin to hardwire this into my
daily existence and make it a habit by the simple act of repeating. And I have
done just that, so I wanted to share this gift with you. </div>
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Please let me know via Facebook or my website if this practice helps you. I'd love to hear from you. </div>
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~Namaste (The light within
me, recognizes the light within you).</div>
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<b><span style="font-family: Arial; font-size: 9pt;"><span style="color: #674ea7;">Liz Nierzwicki</span></span><span style="color: #595959; font-family: Arial; font-size: 9pt;">,<span class="apple-converted-space"> </span></span></b><span style="color: #595959; font-family: Arial; font-size: 9pt;">BS, ACSM-CPT, E-RYT<span class="apple-converted-space"><b> </b></span>elevates personal growth as a lifestyle, as an entrepreneur and life coach. She is the founder of Solace Yoga Studio and creator of the online lifestyle program called figureFIT! (figurefitlife.com). Liz is the personal trainer, yoga teacher, and lifestyle coach to many clients all over the globe via her online figureFIT! program. She spends most of her time in Mishawaka, Indiana either running the business and teaching at Solace Yoga Studio or creating content for her online community. As a passionate advocate for mind, body, and spiritual health, she is writing her first book, "figureFIT! The Keys to Health and Happiness" detailing the figureFIT! program and how to balance our lives to be truly happy and healthy.</span><span style="font-family: Arial; font-size: 9pt;"><o:p></o:p></span><br />
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<span style="color: #595959; font-family: Arial; font-size: 9pt;">She is a frequent contributor to Paleo Magazine, Sassy Magazine, and Family Magazine. You’ll find many of her articles on the following blogs; GoFITTY, Mind Body Green and The Huffington Post. Liz leads annual yoga and fitness retreats around the globe and also runs Solace Yoga School programs twice per year.</span><span style="font-family: Arial; font-size: 9pt;"><o:p></o:p></span><br />
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<span style="color: #595959; font-family: Arial; font-size: 9pt;"><br />For more from Solace, please sign up for our newsletter at solaceyogastudio.com. For more from Liz, check out her figureFIT! lifestyle program to become your best self; or sign up for her newsletter at:<span class="apple-converted-space"> </span></span><span style="font-family: Arial; font-size: 9pt;"><a href="http://www.figurefitlife.com/">www.figurefitlife.com</a></span><span style="color: #595959; font-family: Arial; font-size: 9pt;">. It’s only via her newsletter where you will receive exclusive video blogs, podcasts, workouts, yoga videos, and meditation audios. </span></div>
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Solace Yogahttp://www.blogger.com/profile/09702836408358731337noreply@blogger.com0tag:blogger.com,1999:blog-3780465210930897065.post-39404885728448460382012-03-19T07:31:00.007-07:002014-05-25T17:04:35.792-07:00My Hypoglycemic AttackBy Liz Nierzwicki<br />
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Saturday was a pretty exciting morning for me as I was headed to the studio to teach two of my favorite classes: Body Sculpt and then Hot CORE Flow and then after that, head to Chicago for St. Patty's Day. All was great until I started to have chest pains and not feel so great. What happened?<br />
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For those of you that know me, you know that I talk about eating protein at every meal. This particular Saturday morning I debated making my usual eggs and oatmeal or just going the easy route and having a quick bowl of organic raisin bran cereal with almond milk. I chose the later, having an organic version of raisin bran (raisins removed) with the following nutrition label:<br />
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<b>Nutrition Facts </b><br />
Serving Size: 3/4 cup<br />
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<strong>Calories</strong> Total 190<br />
<strong>Total Fat</strong> 2.5g<br />
<strong>Sodium</strong> 190<br />
<strong>Total Carbohydrate</strong> 41<br />
Dietary fiber 8g<img alt="" src="http://www.drugstore.com/img/spacer.gif" title="" /><br />
Sugars 12 g<br />
<strong>Protein</strong> 6 g<img alt="" src="http://www.drugstore.com/img/spacer.gif" title="" /><br />
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This clearly was not good enough for my body especially before an intense workout like the one we had in Body Sculpt that day. After Body Sculpt my chest was hurting right above my heart and I didn't feel right but non-the-less, I had another class to teach; Hot CORE Flow. So I tried to make myself feel better by drinking water and I even got a frozen bag of berries out of the freezer to put on my neck and head because I was sweating so much from class. </div>
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I looked at Ellie, my front desk associate, before heading in to teach the 2nd class and told her I didn't feel right. My heart was still racing as we sat there in the beginning of class doing our breathing exercises to quiet the mind and turn off the outer world to prepare ourselves for our yoga practice. This was not easy this day for me as my inner world was going crazy. Once I got the class started and they were in downward facing dog I stood up to walk around the room, took two steps and everything started to go black, I sat back down and could see again, but I felt very weird and my body was not right. All in a matter of seconds... I debated just sitting there to teach the class or stopping the class all together. I had to stop, something was happening and I couldn't go forward teaching. I stopped directing the class and asked if there was a nurse in the room because I felt like I was going to faint and then I laid down. One particular student stayed after Body Sculpt and took my second class, she jumped up right away when I said this, and was very fast to help, another student went to get me a cold water, another student went to get cold rags, while another student got me a coconut water. Everyone was so helpful. </div>
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I stayed fully alert throughout all of this but my body was starting to fail me. My hands and feet started to tingle and go cold and then my ears started to tingle. My heart was racing and my breathing was rapid. One of my students started to direct me to take slower and deeper breaths (I thought that was pretty cool). After a few minutes of this my hands and feet started to go stiff and they were locking up on me, I couldn't move my fingers anymore. Once the paramedics got there they took my blood pressure and then they pricked my finger for a blood sugar test and found that my blood sugar was at 46, normal ranges are between 70-100. This was the problem, my blood sugar was way too low, so low that it was causing my body to go into <a href="http://www.emedicinehealth.com/low_blood_sugar_hypoglycemia/article_em.htm">Hypoglycemia</a>. Hypoglycemia is when the glucose (sugar) in your blood is too low. Hypoglycemia can happen to people with out without diabetes, can develop quickly, and can be a very dangerous medical emergency. Symptoms of hypoglycemia include: sweating, heart palpitations, trembling, anxiety, hunger, irritability. When the brain goes without glucose the later set of symptoms occur: difficulty in thinking, confusion, headaches, seizures, and even coma or death.</div>
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The paramedics took care of the hypoglycemia by giving me pure glucose to swallow. This raised my glucose a little at a time, at first to 56 after about 10 minutes, and then up to 79 once they pricked my finger for a third time in the ambulance. Ugh! That little prick hurts, I still have a bruise on my finger. I can't imagine doing that everyday. I didn't really feel the hospital was necessary but, they took me there anyway because my chest pains were still present and they wanted to get me checked out further. The hospital visit was unnecessary because all the tests came back fine, but I guess it was better to prove I was ok then sorry right?! But, I'm not looking forward to those bills. </div>
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Needless to say, we had to stop the class that day, which I felt really bad about. I remember saying "I'm sorry" over and over again to everyone in there. They were all so helpful and fast reacting. I'm so happy to be surrounded by such a great, loving community of yogis. </div>
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So I want everyone to know... it wasn't the class that did this to me. It was a combination of things and my body, and what I put in to it, or in this case, did not put in to it this particular morning. I have always had low blood sugar and when I was a kid I used to faint a lot because I didn't eat enough and my sugars would get so low, that just hasn't happened to me since I was about seven or eight years old. So lesson learned! I will eat protein at every meal! <br />
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Did I end up going to Chicago... ? Yes, of course and it was a sea of green shirts celebrating the arrival of spring and St. Patty's Day! I was not 100% that day so I took it easy. Today, after a few days rest, I'm ready to get back on that mat and teach all of you. Here's to a great day!<br />
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Namaste,<br />
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Thanks for reading everybody. We'd love to hear from you, please talk to us in the comments below. </div>
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<b><span style="font-family: Arial; font-size: 9pt;"><span style="color: #674ea7;">Liz Nierzwicki</span></span><span style="color: #595959; font-family: Arial; font-size: 9pt;">,<span class="apple-converted-space"> </span></span></b><span style="color: #595959; font-family: Arial; font-size: 9pt;">BS, ACSM-CPT, E-RYT<span class="apple-converted-space"><b> </b></span>elevates personal growth as a lifestyle, as an entrepreneur and life coach. She is the founder of Solace Yoga Studio and creator of the online lifestyle program called figureFIT! (figurefitlife.com). Liz is the personal trainer, yoga teacher, and lifestyle coach to many clients all over the globe via her online figureFIT! program. She spends most of her time in Mishawaka, Indiana either running the business and teaching at Solace Yoga Studio or creating content for her online community. As a passionate advocate for mind, body, and spiritual health, she is writing her first book, "figureFIT! The Keys to Health and Happiness" detailing the figureFIT! program and how to balance our lives to be truly happy and healthy.</span><span style="font-family: Arial; font-size: 9pt;"><o:p></o:p></span><br />
<br />
<span style="color: #595959; font-family: Arial; font-size: 9pt;">She is a frequent contributor to Paleo Magazine, Sassy Magazine, and Family Magazine. You’ll find many of her articles on the following blogs; GoFITTY, Mind Body Green and The Huffington Post. Liz leads annual yoga and fitness retreats around the globe and also runs Solace Yoga School programs twice per year.</span><span style="font-family: Arial; font-size: 9pt;"><o:p></o:p></span><br />
<br />
<span style="color: #595959; font-family: Arial; font-size: 9pt;"><br />For more from Solace, please sign up for our newsletter at solaceyogastudio.com. For more from Liz, check out her figureFIT! lifestyle program to become your best self; or sign up for her newsletter at:<span class="apple-converted-space"> </span></span><span style="font-family: Arial; font-size: 9pt;"><a href="http://www.figurefitlife.com/">www.figurefitlife.com</a></span><span style="color: #595959; font-family: Arial; font-size: 9pt;">. It’s only via her newsletter where you will receive exclusive video blogs, podcasts, workouts, yoga videos, and meditation audios. </span></div>
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Solace Yogahttp://www.blogger.com/profile/09702836408358731337noreply@blogger.com1tag:blogger.com,1999:blog-3780465210930897065.post-29849536762751982042011-09-13T21:08:00.000-07:002014-05-25T17:02:18.594-07:00Holistic Approach to Heart Health<div align="center" class="MsoNormal" style="text-align: center;">
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">by Liz Nierzwicki</span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Heart disease kills far more people than any other illness, more than all forms of cancer combined. It’s easy to get caught up in the latest scientific findings – the promising new drug, the life saving surgery, the breakthrough insights into the complex relationship between cholesterol and heart disease – but if you’re willing to dig a little deeper, you’ll discover that ancient yogic teachings on diet and lifestyle reflect a practical wisdom that modern medicine is gradually validating. </span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The holistic approach to heart disease doesn’t reject the tools like drugs or surgery when necessary, but if you take the holistic approach, you are less likely to need them. Here are a few simple things you can do to keep your heart healthy and strong for years to come. </span></div>
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<b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">What To Eat<o:p></o:p></span></b></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">A low fat, clean, and dare I say, maybe even a vegetarian diet. What is a clean diet? Clean eating is staying close to the basics: a wide variety of vegetables, fruits, beans, nuts, fish, and organic meats.</span></div>
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<b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Yoga<o:p></o:p></span></b></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Chronic emotional stress makes plaque build up twice as fast in the coronary arteries the feed the heart. Yoga is perhaps the most effective stress reduction method ever invented. If you’re looking for stress reducing techniques try following: </span></div>
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<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Do yogic relaxation techniques, such as breathing, for at least 5 minutes everyday. Research suggests it can increase your resiliency to stress. </span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Balance your emotions with a regular yoga practice. Studies suggest that yoga helps diffuse emotions such as anger, hostility, and impatience that are linked to heart attacks.</span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Combat loneliness, another risk factor for heart disease, by becoming part of a community (a yoga group/class). </span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Offer service to those in less fortunate circumstances than yourself – whether that means volunteering in a food pantry, or volunteering your services elsewhere. According to yogic tradition, there is no better way to open your heart.</span></li>
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<b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Heart Smart Workout<o:p></o:p></span></b></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">There is evidence that less-intense exercise provides major benefits. </span></div>
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<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Don’t over exercise. Recent studies suggest that extreme exercise, like running 10 miles (if that is not your norm) may cause inflammation. </span></li>
<li><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Practicing yoga asanas for 30-60 minutes every day – this can make a huge difference moving you towards that healthier heart.</span></li>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Take notice of your overall body and mind feeling after a few weeks of yoga. Do your pants feel a little looser? Do you feel happier? Do you sleep better? Have you started eating more healthy? Take notice of the little things and keep track in a journal of those small but yet very meaningful changes in your body and mind.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The path to changing a lifestyle involves many small steps, knowing what to eat, how to exercise, and perhaps the most important step of all... patience with yourself! Experience each step as meaningful and important on your path to a healthy lifestyle. </span></div>
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Thanks for reading everybody. We'd love to hear how yoga helps you, please let us know in the comments below. </div>
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<b><span style="font-family: Arial; font-size: 9pt;"><span style="color: #674ea7;">Liz Nierzwicki</span></span><span style="color: #595959; font-family: Arial; font-size: 9pt;">,<span class="apple-converted-space"> </span></span></b><span style="color: #595959; font-family: Arial; font-size: 9pt;">BS, ACSM-CPT, E-RYT<span class="apple-converted-space"><b> </b></span>elevates personal growth as a lifestyle, as an entrepreneur and life coach. She is the founder of Solace Yoga Studio and creator of the online lifestyle program called figureFIT! (figurefitlife.com). Liz is the personal trainer, yoga teacher, and lifestyle coach to many clients all over the globe via her online figureFIT! program. She spends most of her time in Mishawaka, Indiana either running the business and teaching at Solace Yoga Studio or creating content for her online community. As a passionate advocate for mind, body, and spiritual health, she is writing her first book, "figureFIT! The Keys to Health and Happiness" detailing the figureFIT! program and how to balance our lives to be truly happy and healthy.</span><span style="font-family: Arial; font-size: 9pt;"><o:p></o:p></span><br />
<br />
<span style="color: #595959; font-family: Arial; font-size: 9pt;">She is a frequent contributor to Paleo Magazine, Sassy Magazine, and Family Magazine. You’ll find many of her articles on the following blogs; GoFITTY, Mind Body Green and The Huffington Post. Liz leads annual yoga and fitness retreats around the globe and also runs Solace Yoga School programs twice per year.</span><span style="font-family: Arial; font-size: 9pt;"><o:p></o:p></span><br />
<br />
<span style="color: #595959; font-family: Arial; font-size: 9pt;"><br />For more from Solace, please sign up for our newsletter at solaceyogastudio.com. For more from Liz, check out her figureFIT! lifestyle program to become your best self; or sign up for her newsletter at:<span class="apple-converted-space"> </span></span><span style="font-family: Arial; font-size: 9pt;"><a href="http://www.figurefitlife.com/">www.figurefitlife.com</a></span><span style="color: #595959; font-family: Arial; font-size: 9pt;">. It’s only via her newsletter where you will receive exclusive video blogs, podcasts, workouts, yoga videos, and meditation audios. </span></div>
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Solace Yogahttp://www.blogger.com/profile/09702836408358731337noreply@blogger.com1tag:blogger.com,1999:blog-3780465210930897065.post-2982814142947551592011-08-02T09:00:00.000-07:002011-08-02T09:00:42.332-07:00What is a Meal?by Liz Nierzwicki<br />
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I heard someone say this the other day... "Those are daddy's breakfast for tomorrow" he had two breakfast cereal bars sitting on the counter. I wont mention the brand but I will show you the ingredients:<br />
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What is all that?? How about I go and research each one of those ingredients one by one and see what they are and how they affect the body. No thanks! I'd rather eat clean... and have an apple, eggs, and oatmeal for breakfast. I know what the ingredients are in that: apple, egg, and oats! Sounds pretty clean! <br />
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I do know this... meals should never come out of a package unless the ingredients are natural and under five ingredients! <br />
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During college I studied international marketing and actually lived in a foreign country. I lived on my own in Mikkeli, Finland for the very first time in my life and with that, bringing all the responsibilities of living alone such as paying bills, buying groceries, cleaning, etc. In a foreign country, when you don't speak the language, it's hard to read the package labels but it is easy to spot what you know, like apples, vegetables, meats, and fish. Another good thing about the grocery store in Finland was that it was about a 1/3 of the size of the grocery stores here in the states. Why? Because they didn't have all the isles of man-made processed (packaged) foods. It was eye opening to me as to why Americans are so overweight. <br />
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What is our solution? Eating clean! Stick to the perimeter of a grocery store, grabbing the fresh fruits, veggies, lean meats, fish, and whole grains. Eating clean is wonderful way of life. You eat the foods nature intended for our bodies to function best on, and that make you feel and look great! When you eat clean your body will balance out by losing weight if needed, gaining if you're too skinny, and/or maintaining a healthy weight if that's where you are. Eating clean is what nature intended, you will never have to count calories again, and you will begin to know what your body needs and craves.<br />
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So without judgement on yourself or anyone else... go through your pantry and read all the packaged food labels (ingredient list) and get rid of all the packages that have:<br />
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<b>Trans Fats - </b>Anything with the words: "Partially hydrogenated," "fractionated," or "hydrogenated"(fully hydrogenated fats are not a heart threat, but some trans fats are mislabeled as "hydrogenated"). The higher up the phrase "partially hydrogenated oil" is on the ingredient list, the MORE of this ingredient there is in the product. Toss it and lower your heart attack risk by up to 50%! Replace bad fats with good fats such as fish oils, avocados, nuts, extra-virgin olive oil, & pumpkin seeds.<br />
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<b>Refined Carbs</b> - White bread, rolls, sugary low-fiber cereal, white rice, and white pasta! Toss them all and ward off high cholesterol, high blood pressure, heart attacks, insulin resistance, diabetes, and belly fat!!<br />
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So what can you replace that with...? Whole grain breakfast cereal (not wheat flour!), popcorn, oatmeal, brown rice, bulgar, kasha, and beans & lentils. A caution to the wise... some people still have problems with whole grains if they are gluten intolerant. There are blood tests that can be done to see what types of foods and/or additives you are allergic to. It's money well spent!<br />
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<b>Sweeteners</b> - High-fructose corn syrup & aspartame. Toss it! Research is suggesting that these man-made ingredients upset the body's metabolism and insulin levels raising the risk for heart disease and diabetes. Researcher suggest that these ingredients encourage over eating because your body doesn't know how to process it. The body over reacts when you eat high-fructose corn syrup and the liver pumps more heart-threatening triglycerides into the bloodstream. Additionally, this ingredient zaps the body's reserves of chromium, a mineral important for helping the body maintain healthy levels of cholesterol, insulin, and blood sugar. <br />
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Get rid of the soda's and especially diet sodas! Learn to love water... add lemon, add lime, add strawberries, cucumbers, or orange slices and your water will never have tasted better!<br />
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Change can be tough... so start slow, and allow yourself a treat every now and then! Get rid of the BAD foods in your house so that on a daily basis they are NOT in your face and easy to grab! Stop buying them and start making the healthy choice. <br />
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Live long and in time, you will start loving the way you feel and look!<br />
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</span></span>Solace Yogahttp://www.blogger.com/profile/09702836408358731337noreply@blogger.com0tag:blogger.com,1999:blog-3780465210930897065.post-11034330418885703922011-04-27T09:01:00.000-07:002014-05-25T16:50:44.305-07:00Present Moment AwarenessNo matter what style of yoga you are practicing, when you arrive on the mat, you cultivate present moment awareness which allows you to fully experience all the benefits a yoga practice can offer. Improved flexibility, stress relief, improved strength, and stamina are all strong benefits to the physical poses we practice. Even greater, when you combine the poses with pranayama (breath-work) and meditation you will see that the practice can also help you gain more energy, a stronger focus, better relationships, less reactivity and more thought, and a better overall sense of well-being.<br />
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If a formal meditation practice seems impossible try making every yoga session a meditation in motion. All it takes is a willingness to be fully present with the sensations, thoughts, and feelings that arise in each and every moment of your practice.<br />
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In addition, adding breathing exercises (pranayama) to your practice can have a profound effect on your energy level, mood, and stress levels. The combination of yoga poses, breath-work, and being mindful on the mat can ease anxiety, fight fatigue, lower blood pressure, and ward of depression.<br />
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Thanks for reading everybody. We'd love to hear how yoga and/or meditation helps you, let us know if the comments below.<br />
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Warmly,<br />
Liz NierzwickiSolace Yogahttp://www.blogger.com/profile/09702836408358731337noreply@blogger.com0tag:blogger.com,1999:blog-3780465210930897065.post-68673052253082763342011-01-24T20:05:00.000-08:002011-01-24T20:05:59.503-08:00Grand Opening Day!Today was the Grand Opening for Solace Yoga Studio and I couldn't be happier. What a turnout!!! Katherine and I were the dynamic-duo greeting the new quests, answering phones, and teaching yoga classes!<br />
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It was a pleasure meeting every one of you today - we hope you LOVED your first yoga class with us and hope to see you again very soon! If you have any feedback for us we'd love to have you send it to us on our testimonials page by clicking here: <a href="http://www.solaceyogastudio.com/why-yoga/testimonials.php">Solace Testimonials</a><br />
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A special thank you goes out to our good friend Judy and my sister Lisa - Thank you for all of your help today!! Your loving hands are greatly appreciated!<br />
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Warmly,<br />
Liz NierzwickiSolace Yogahttp://www.blogger.com/profile/09702836408358731337noreply@blogger.com0tag:blogger.com,1999:blog-3780465210930897065.post-39999813223663914142011-01-07T10:57:00.000-08:002011-01-07T10:57:09.279-08:00Welcome to Solace Yoga Studio!<div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEistpvSBLxhyphenhyphenrmbVXC_l346cMHnnCEXQRJHnetVvhyphenhyphen1tQtSaACiFZkbcOyqjGIwZvVcmxYrUfqqC_tuqHqS0VssMypqxo38fRGwW3rnkfFw2Gqrjrm6YObt5qQw9XHxGBsuAUScnKTGD5Q/s1600/Solace+Photo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: small;"></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEistpvSBLxhyphenhyphenrmbVXC_l346cMHnnCEXQRJHnetVvhyphenhyphen1tQtSaACiFZkbcOyqjGIwZvVcmxYrUfqqC_tuqHqS0VssMypqxo38fRGwW3rnkfFw2Gqrjrm6YObt5qQw9XHxGBsuAUScnKTGD5Q/s1600/Solace+Photo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: small;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEistpvSBLxhyphenhyphenrmbVXC_l346cMHnnCEXQRJHnetVvhyphenhyphen1tQtSaACiFZkbcOyqjGIwZvVcmxYrUfqqC_tuqHqS0VssMypqxo38fRGwW3rnkfFw2Gqrjrm6YObt5qQw9XHxGBsuAUScnKTGD5Q/s320/Solace+Photo.jpg" width="269" /></span></a></div><div style="font-family: inherit; text-align: left;"><br />
</div><div style="font-family: inherit; text-align: left;"><span style="font-size: small;">Welcome to our blog! I'm Liz Nierzwicki, Founder & CEO of Solace Yoga Studio. I am pleased to announce the Grand Opening for Solace on January 24, 2011. Solace is a studio for all levels-whether you are brand new to yoga or have been practicing for many years, we have a class for you!<br />
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I am confident that you will love the classes, instructors, workshops, and lifestyle programs we offer at Solace Yoga Studio. We also have our very own retail boutique - stop in and take a look!</span></div><div style="font-family: inherit; text-align: left;"><span style="font-size: small;"><br />
</span></div><div style="text-align: left;"><span style="font-size: small;"><span style="font-family: inherit;">Please take some time to browse around our new site, I recommend visiting the following pages:</span><br style="font-family: inherit;" /><span style="font-family: inherit;"> • Welcome Page</span><br style="font-family: inherit;" /><span style="font-family: inherit;"> • Solace Yoga Rewards Program</span><br style="font-family: inherit;" /><span style="font-family: inherit;"> • Membership Benefits</span><br style="font-family: inherit;" /><span style="font-family: inherit;"> • Studio Guidelines (If you’re new to yoga)</span><br style="font-family: inherit;" /><span style="font-family: inherit;"> • Online Store</span></span></div><div style="text-align: left;"><br />
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</div><div style="text-align: left;"><b>A Little About Me</b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRCvV24AFvE-Sh40oJGqDUQqis9t1jXN0UfJV9AiL8WaQHju-iAFMq82bePhgY-c77E6cKJTsg0AIllavMzqEQtDx_-gKHwFO4i17hcTFzRpHcI3_syGcR72yg8dpmy_OORrE2UKkXc9s/s1600/mother%2527s+day.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRCvV24AFvE-Sh40oJGqDUQqis9t1jXN0UfJV9AiL8WaQHju-iAFMq82bePhgY-c77E6cKJTsg0AIllavMzqEQtDx_-gKHwFO4i17hcTFzRpHcI3_syGcR72yg8dpmy_OORrE2UKkXc9s/s320/mother%2527s+day.jpg" width="320" /></a></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">I am a businesswoman, a mom to a wonderful 8-year old boy named Vincent, an athlete, and I have a personal dedication to always be learning and growing as a person. <br />
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My background includes over fifteen years in business and my own personal passion in athletics and healthy living started at a very young age with dance and swimming competitively. About 5 years ago I became seriously interested in yoga, and in 2009 I graduated with my RYT (Registered Yoga Teacher) certification. <br />
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During college I studied nutrition science and business and graduated from Indiana University with a Bachelors degree in Marketing and a minor in Psychology. </div><div style="text-align: left;"><br />
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</div><div style="text-align: left;"><b> My Yoga Journey</b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">I started practicing Yoga in 1996 as one of my many means of working out, but it wasn’t until 2006 that I fell in love with yoga. I attended a class in Santa Monica, California and after a very intense class I left the studio sweating and started to walk down the street. I had the feeling as if I was floating. I couldn’t believe it, I was more relaxed than I could ever remember – and I had just worked out! I didn’t quite know what had happened, but I was in a state of bliss. Almost everyone who loves yoga can tell you a story like this. After that class I was hooked - Yoga was for me! I made the decision to start practicing Yoga on a more regular basis and in 2007 decided to enroll in a teacher-training program in order to learn more about Yoga and become a certified teacher.<br />
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I look forward to this New Year and personally welcome each and every one of you to Solace Yoga Studio. Thank you for choosing Solace!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">At your service,<br />
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Liz Nierzwicki<br />
Founder & CEO</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6vEPKlR0vZxrWfUs1kSjOePMP0ZInd2sp_DySusU9zJH4WwWKmLhWbF4JXEEVIw3IfE9KsyXqLzRpZ0GPKLPR2etgNsUQTwzq50fvDgng6G7XFCWyuI4EsFw-b_i3JIwrmpDrbRCM6cI/s1600/Solace+Photo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a>Solace Yogahttp://www.blogger.com/profile/09702836408358731337noreply@blogger.com0