73. [Pranayama] Kapalbhati Breathing for Energy

72. [Pranayama] Ujjayi Breath for Strength

71. [Pranayama] Alternate Nostril Breathing to Settle Stress

Extend

On this episode of The Yogic  Home Podcast, Suzanne discusses  pranayama, yogic breathing.She shares a  breath work technique, the extended exhale, that can bring about some stress relief.The science-backed evidence will have you extending your exhale immediately.If it's summer vacation for you and your family, this tool just might come in handy to ease any extra  overwhelm that may be unfolding on the daily .Listen in on the podcast to  hear more about how you can add this to your yoga toolkit.​If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts or Spotify.Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness FamilyYou can also send an email to, suzanne@feelingsfitness.com

On this episode of The Yogic  Home Podcast, Suzanne discusses  pranayama, yogic breathing. She shares a  breath work technique, the extended exhale, that can bring about some stress relief. The science-backed evidence will have you extending your exhale immediately. If it's summer vacation for you and your family, this tool just might come in handy to ease any extra  overwhelm that may be unfolding on the daily . Listen in on the podcast to  hear more about how you can add this to your yoga toolkit. ​If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts or Spotify. Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness Family You can also send an email to, suzanne@feelingsfitness.com

70. [Pranayama] Extend Exhale to Settle Stress

On this episode of The Yogic Home, Suzanne shares a list of ways to improve upon your mental health. She, of course, includes meditation on this list.She shares a few personal experiences with needing to tap into mental health resources.Mental Health is Health. It is   important to stay in front of feeling down. There are so many tools to aid in this process. If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts or Spotify.Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness FamilyYou can also send an email to, suzanne@feelingsfitness.com

On this episode of The Yogic Home, Suzanne shares a list of ways to improve upon your mental health. She, of course, includes meditation on this list. She shares a few personal experiences with needing to tap into mental health resources. Mental Health is Health. It is   important to stay in front of feeling down. There are so many tools to aid in this process.  If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts or Spotify. Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness Family You can also send an email to, suzanne@feelingsfitness.com

69. Mental Health May - Meditation Made the List

In this episode Suzanne discusses how intentionally including meditation to an asana practice makes the practice as a whole more purposeful.She shares how seemingly simple poses such as mountain pose have a greater impact when a pause is taken to really root down, rise up, and truly feel the power of the pose. Finding even a moment of meditation with each pose is so meaningful.Growth doesn't come by just going through the motions. Make meaning of each yoga practice that you participate in through meditation.If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts.Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness FamilyYou can also send an email to, suzanne@feelingsfitness.com

In this episode Suzanne discusses how intentionally including meditation to an asana practice makes the practice as a whole more purposeful. She shares how seemingly simple poses such as mountain pose have a greater impact when a pause is taken to really root down, rise up, and truly feel the power of the pose. Finding even a moment of meditation with each pose is so meaningful. Growth doesn't come by just going through the motions. Make meaning of each yoga practice that you participate in through meditation. If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts. Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness Family You can also send an email to, suzanne@feelingsfitness.com

68. Asana and Meditation

On this episode, Suzanne shares how to use crystals to tap more deeply into the chakras during meditation.She shares a few examples of crystals that can be powerful when paired with each of the seven chakras.She also includes the seed mantra that can be used when meditating on each of the seven chakras.If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts.Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness FamilyYou can also send an email to, suzanne@feelingsfitness.com

On this episode, Suzanne shares how to use crystals to tap more deeply into the chakras during meditation. She shares a few examples of crystals that can be powerful when paired with each of the seven chakras. She also includes the seed mantra that can be used when meditating on each of the seven chakras. If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts. Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness Family You can also send an email to, suzanne@feelingsfitness.com

67. Crystals on Chakras in Meditation

In this episode of The Yogic Home, Suzanne explains what a mudra is.She then gives three common mudras that can be helpful in a meditation practice.She also shares her personal experience with a specific mudra.If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts.Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness FamilyYou can also send an email to, suzanne@feelingsfitness.com

In this episode of The Yogic Home, Suzanne explains what a mudra is. She then gives three common mudras that can be helpful in a meditation practice. She also shares her personal experience with a specific mudra. If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts. Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness Family You can also send an email to, suzanne@feelingsfitness.com

66. Meditation Mudras(to seal in ENERGY)

In this episode, Suzanne discusses yet another limb of the 8 Limbs of Yoga. She moves on to dhyana or meditation.She shares suggestions on how to start a successful mediation practice.She also shares the many benefits of a consistent meditation practice. If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts.Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness FamilyYou can also send an email to, suzanne@feelingsfitness.com

In this episode, Suzanne discusses yet another limb of the 8 Limbs of Yoga. She moves on to dhyana or meditation.She shares suggestions on how to start a successful mediation practice.She also shares the many benefits of a consistent meditation practice. If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts. Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness Family You can also send an email to, suzanne@feelingsfitness.com

65. Space to Meditate

On this episode, Suzanne shares how pranayama(yogic breathing) can help you find peace of mind.She shares three different techniques to try. She also encourages you to learn them BEFORE you need them.If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts.Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness FamilyYou can also send an email to, suzanne@feelingsfitness.com

On this episode, Suzanne shares how pranayama(yogic breathing) can help you find peace of mind. She shares three different techniques to try. She also encourages you to learn them BEFORE you need them. If you have fallen in love with the realness of The Yogic Home Podcast, be sure to rate and review it on Apple Podcasts. Get in touch with Suzanne over on Facebook or Instagram, @Feelings Fitness Family You can also send an email to, suzanne@feelingsfitness.com

64. Using Pranayama to find Peace of Mind

Raising a family can be emotionally overwhelming. Managing the logistics of a household can be such a grind. Life in general can be extremely exhausting. Can you relate? Many families feel overwhelmed by the fast pace of family life. Enter yoga and mindfulness. Let The Yogic Home be your guide to understanding what yoga and mindfulness is and how it can help your family. Allow The Yogic Home to show you how simple yoga sequences, yogic philosophy, and mindfulness practices can help on the home front. By using The Yogic Home hacks you can create a peace living space and a calm mindset for your family. Each week we will dive into how to make your home life more functional. You will learn how to use these yoga and mindfulness practices to guide you through the seasons of life. After listening to each episode, you will walk away with yoga and mindfulness tools and lots of inspiration. You will be all set to move through the fast pace of family life with intention and ease.Your host, Suzanne Bazarko, is a registered yoga teacher, licensed professional counselor, certified mindfulness practitioner, and mom of two. She created The Yogic Home as a vehicle to share with you what she has learned from raising her own family and how yoga and mindfulness has helped along the way.

I love the positivity of this podcast. Very relatable and calming!

Great Listen!

Mindfulness and meditation sometimes seem scary, time consuming or too hard, but Suzanne has an approach that makes it really easy to add some mindful habits to your busy life.

Real, approachable and smart!

The Yogic Home

In this episode, Suzanne explains why she chooses to set an intention rather than a resolution for the new year.Resolutions tend to feel so negative. They tend to be that shaming voice inside our head telling us that we aren't good enough.Intentions feel more positive and uplifting. They seem to lend themselves towards goal setting.Suzanne discusses her intention to "train her brain to be stronger than her feelings," and she invites you to do the same.By using tools such as yogic breathing, meditation and mindfulness, this intention is very achievable. It will make life's many challenges feel much more manageable.She also shares two of her favorite meditation mantras that she learned from Kristen McGee at Peloton Meditation. -"Peace above me. Peace below me. Peace around me. Peace within me."-"Where I am. Is where I am meant to be."Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too

In this episode, Suzanne explains why she chooses to set an intention rather than a resolution for the new year. Resolutions tend to feel so negative. They tend to be that shaming voice inside our head telling us that we aren't good enough. Intentions feel more positive and uplifting. They seem to lend themselves towards goal setting. Suzanne discusses her intention to "train her brain to be stronger than her feelings," and she invites you to do the same. By using tools such as yogic breathing, meditation and mindfulness, this intention is very achievable. It will make life's many challenges feel much more manageable. She also shares two of her favorite meditation mantras that she learned from Kristen McGee at Peloton Meditation.  -"Peace above me. Peace below me. Peace around me. Peace within me." -"Where I am. Is where I am meant to be." Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too

12. Set an Intention for the New Year!

In this episode Suzanne gives suggestions on how to "Just BE" during the holiday season.She drops a whole bunch of "BE" bombs...Be present.Be patient.Be prepared.Be intentional.Be flexible.Be willing to see other points of view.Be kind.Be generous.Be gentle.Be understanding.Be conscious of time.Be traditional.Be forgiving.Be grateful.Be graceful.Be faithful to your beliefs.Be a big kid.But, be on your best behavior.Be one with your breath.She also invites you to test out BOX breathing. A technique that has been shown to enhance performance and concentration. It is said to aid in stress relieving too. It has also been sited as a treatment method for generalized anxiety disorder, panic disorder, post-traumatic stress disorder and depression.To do box breathing, also known as, four square breathing...Begin with a full exhale.Inhale through the nose for a count of 4.HOLD for a count of 4.Exhale for a count of 4.HOLD for a count of 4.Repeat...ideally for 4 full cycles.Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too

In this episode Suzanne gives suggestions on how to "Just BE" during the holiday season. She drops a whole bunch of "BE" bombs... Be present. Be patient. Be prepared. Be intentional. Be flexible. Be willing to see other points of view. Be kind. Be generous. Be gentle. Be understanding. Be conscious of time. Be traditional. Be forgiving. Be grateful. Be graceful. Be faithful to your beliefs. Be a big kid. But, be on your best behavior. Be one with your breath. She also invites you to test out BOX breathing. A technique that has been shown to enhance performance and concentration. It is said to aid in stress relieving too. It has also been sited as a treatment method for generalized anxiety disorder, panic disorder, post-traumatic stress disorder and depression. To do box breathing, also known as, four square breathing... Begin with a full exhale. Inhale through the nose for a count of 4. HOLD for a count of 4. Exhale for a count of 4. HOLD for a count of 4. Repeat...ideally for 4 full cycles. Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too

10. Just BE!

In this episode Suzanne discusses why you should NOT let your critics get the best of you.She shares a personal experience of being criticized and how she conquered that awful feeling of "not good enough."She also shares her favorite quote that always puts being criticized into perspective.Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too.

In this episode Suzanne discusses why you should NOT let your critics get the best of you. She shares a personal experience of being criticized and how she conquered that awful feeling of "not good enough." She also shares her favorite quote that always puts being criticized into perspective. Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too.

13. It's NOT the critic who counts!

In this episode, Suzanne shares her favorite books from 2019. She explains how one positive book leads to another and how this can have such a positive impact on life goals.Although her full book list is long, she chooses excerpts and quotes from her top five to share.Top 5 List:Girl, Stop Apologizing by Rachel HollisHigh Performance Habits by Brendon BurchardThe One Thing by Gary Keller and Jay PapasanEverything Is Figureoutable by Marie ForleoRaising Good Humans by Hunter Clarke-FieldsThese books have guided Suzanne both professionally and personally. She highly recommends each and every one of these.Podcasts mentioned:Rise Podcast with Rachel HollisOnline Marketing Made Easy with Amy PorterfieldThe Mindful Mama Podcast with Hunter Clarke-Fields

In this episode, Suzanne shares her favorite books from 2019. She explains how one positive book leads to another and how this can have such a positive impact on life goals. Although her full book list is long, she chooses excerpts and quotes from her top five to share. Top 5 List: Girl, Stop Apologizing by Rachel Hollis High Performance Habits by Brendon Burchard The One Thing by Gary Keller and Jay Papasan Everything Is Figureoutable by Marie Forleo Raising Good Humans by Hunter Clarke-Fields These books have guided Suzanne both professionally and personally. She highly recommends each and every one of these. Podcasts mentioned: Rise Podcast with Rachel Hollis Online Marketing Made Easy with Amy Porterfield The Mindful Mama Podcast with Hunter Clarke-Fields

11. 2019: Book Review

In this episode Suzanne continues the discussion about the Six Basic Emotions. This week she unpacks the emotional state of SURPRISE.She discusses that SURPRISE can be two-fold. It can be both bad or good. It can be an incident that scares you or an experience that brings you great happiness.Harnessing SURPRISE, both bad and good:Mindfulness: non-judgement, non-attachementBreathing: awareness of the breath in various emotional states-Yoga: sun salutation to relieve tension in the body mantra meditation to relax the mindSuzanne shares a few of her own experiences with surprise, both good &amp; bad. She then invites you to get out there and treat your loved ones to a GOOD surprise. Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram www.instagram.com/feelingsfitness/ too.

In this episode Suzanne continues the discussion about the Six Basic Emotions. This week she unpacks the emotional state of SURPRISE. She discusses that SURPRISE can be two-fold. It can be both bad or good. It can be an incident that scares you or an experience that brings you great happiness. Harnessing SURPRISE, both bad and good:<ul><li>Mindfulness: non-judgement, non-attachement</li><li>Breathing: awareness of the breath in various emotional states</li><li>-Yoga: <ul><li>sun salutation to relieve tension in the body </li><li>mantra meditation to relax the mind</li></ul></li></ul>Suzanne shares a few of her own experiences with surprise, both good &amp; bad. She then invites you to get out there and treat your loved ones to a GOOD surprise. Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to <a href="http://suzanne@feelingsfitness.com" rel="nofollow" target="_blank">suzanne@feelingsfitness.com</a> Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram <a href="http://www.instagram.com/feelingsfitness/" rel="nofollow" target="_blank">www.instagram.com/feelingsfitness/</a> too.

19. Six Basic Emotions. SURPRISE!

In this episode Suzanne discusses the touchy topic of fear. She shares some of her personal experiences with fear and how she has not allowed them to stand in the way of her success.She begins by pointing out that avoiding fear can often times make it worse. We are better off leaning into our fears as opposed to running away from them.She discusses her current motivating factor for addressing her fears...the fear of passing fearful feelings along to her kids.By seeing fear through a growth mindset lens, kids and adults alike can learn from their experiences with fear. The Big Life Journal is a great option for opening up discussions with kids on overcoming fear through a growth mindset.In this episode, some suggestions on how to harness fear are...-Consider a mantra such as "train your brain to be stronger than your emotions"-Talk to yourself, view yourself as the observer and talk your way through your fear.-Use mindfulness &amp; the breath to calm the nervous system.-Educate yourself on the nuances of brain chemistry.-Use essential oils-Use a Tiger's Eye gem stone: hold it in the left hand, release fear out of the right hand.-Write down your fears &amp; burn them(obviously, take caution with this suggestion). Here are some references/resources mentioned within this week's podcast episode: Big Life Journal (for kids)Daring Greatly by Brené BrownBig Magic by Elizabeth GilbertEssential Oil: Stress Away by Young LivingCrystal: Tiger's Eye www.energymuse.com/tigers-eye-...Intention: "Train your brain to be stronger than your feelings/emotions"Song: Whatever It Takes by Imagine DragonsBe sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too.

In this episode Suzanne discusses the touchy topic of fear. She shares some of her personal experiences with fear and how she has not allowed them to stand in the way of her success. She begins by pointing out that avoiding fear can often times make it worse. We are better off leaning into our fears as opposed to running away from them. She discusses her current motivating factor for addressing her fears...the fear of passing fearful feelings along to her kids. By seeing fear through a growth mindset lens, kids and adults alike can learn from their experiences with fear. The Big Life Journal is a great option for opening up discussions with kids on overcoming fear through a growth mindset. In this episode, some suggestions on how to harness fear are... -Consider a mantra such as "train your brain to be stronger than your emotions" -Talk to yourself, view yourself as the observer and talk your way through your fear. -Use mindfulness &amp; the breath to calm the nervous system. -Educate yourself on the nuances of brain chemistry. -Use essential oils -Use a Tiger's Eye gem stone: hold it in the left hand, release fear out of the right hand. -Write down your fears &amp; burn them(obviously, take caution with this suggestion).  Here are some references/resources mentioned within this week's podcast episode: <ol><li>Big Life Journal (for kids)</li><li>Daring Greatly by Brené Brown</li><li>Big Magic by Elizabeth Gilbert</li><li>Essential Oil: Stress Away by Young Living</li><li>Crystal: Tiger's Eye </li><li><a href="https://click.mailerlite.com/link/c/" rel="nofollow" target="_blank">www.energymuse.com/tigers-eye-...</a></li><li>Intention: "Train your brain to be stronger than your feelings/emotions"</li><li>Song: Whatever It Takes by Imagine Dragons</li></ol>Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com  Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too.

18. Six Basic Emotions. Lean into FEAR.

In this episode Suzanne continues to discuss the six basic human emotions. Sadness, happiness, fear, anger, disgust &amp; surprise. This week the focus is on the emotional state of happiness.She addresses the idea that everyone would prefer to kick sadness to the curb, but would welcome happiness to stay forever. But, the reality is every emotion ebbs and flows. In order to truly be happy you need to get comfortable with this concept.Mindfulness can help. Mindfulness is living in the present moment without judgment. Mindfulness can help you be okay with not being okay and it can also help you truly lean into the happy times too.Yoga is beneficial too. Some happy yoga poses are, peaceful warrior, tree pose, inversions, legs up the wall, etc. The breath makes yoga, yoga. Suzanne explains how the breath changes stretching into yoga. Stretching is beneficial for the body. Yoga ups the game and calms the nervous system too.Suzanne shares her personal journey with happiness. She acknowledges that she has had to work hard at "happy" throughout the years. Finding yoga and mindfulness has been a game changer for her. Life changing! Life saver!Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too.

In this episode Suzanne continues to discuss the six basic human emotions. Sadness, happiness, fear, anger, disgust &amp; surprise. This week the focus is on the emotional state of happiness. She addresses the idea that everyone would prefer to kick sadness to the curb, but would welcome happiness to stay forever. But, the reality is every emotion ebbs and flows. In order to truly be happy you need to get comfortable with this concept. Mindfulness can help. Mindfulness is living in the present moment without judgment. Mindfulness can help you be okay with not being okay and it can also help you truly lean into the happy times too. Yoga is beneficial too. Some happy yoga poses are, peaceful warrior, tree pose, inversions, legs up the wall, etc.  The breath makes yoga, yoga. Suzanne explains how the breath changes stretching into yoga. Stretching is beneficial for the body. Yoga ups the game and calms the nervous system too. Suzanne shares her personal journey with happiness. She acknowledges that she has had to work hard at "happy" throughout the years. Finding yoga and mindfulness has been a game changer for her. Life changing! Life saver! Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com  Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too.

17. Six Basic Emotions. The pursuit of HAPPINESS.

In this episode, Suzanne discusses the emotional state of sadness. It's okay to NOT be okay. But we must know how to deal with this feeling.This begins a six week series. Each week discussing one of the six basic human emotions: happiness, sadness, fear, surprise, disgust &amp; anger.The Kobe Bryant, world renowned basketball legend, helicopter tragedy has created a lot of sadness for many people lately, so starting with the emotional state of sadness just felt right. When a tragedy like this occurs, even to someone we do not know, our empathy kicks into high gear and we feel for all who are affected by it. We feel sad for them, we ponder what they must be going through, and we wonder how they will work through their grief. Then we question our own existence. It can be complicated when it comes to explaining death to kids, especially if it happens to be someone whom they idolized. The key is to be open to having a discussion around sensitive subjects such as this.Breath Break: Ujjayi breath(victorious breath).How can we deal with sadness:-Use pranayama, yogic breathing techniques-Practice yoga, focus in on the heart chakra using poses such as camel, cobra, fish, wild thing, bow, wheel, etc...-DoYouYoga.com article Four Heart Opening Yoga Poses and How Yoga Can Heal Your Heart by Charity Poole.-Cardio exercise too. MY "hot" Yoga.-Connect with others, write/tell your story-Do not avoid how you are FEELING.A quote from the movie Vanilla Sky, "without the bitter, baby, the sweet ain't as sweet." Unfortunately in order to truly appreciate the beauty in life, we also have to move through some dark times too. Make the most of today because tomorrow is not a guarantee!Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too.

In this episode, Suzanne discusses the emotional state of sadness.  It's okay to NOT be okay. But we must know how to deal with this feeling. This begins a six week series. Each week discussing one of the six basic human emotions: happiness, sadness, fear, surprise, disgust &amp; anger. The Kobe Bryant, world renowned basketball legend, helicopter tragedy has created a lot of sadness for many people lately, so starting with the emotional state of sadness just felt right.  When a tragedy like this occurs, even to someone we do not know, our empathy kicks into high gear and we feel for all who are affected by it. We feel sad for them, we ponder what they must be going through, and we wonder how they will work through their grief. Then we question our own existence.  It can be complicated when it comes to explaining death to kids, especially if it happens to be someone whom they idolized. The key is to be open to having a discussion around sensitive subjects such as this. Breath Break: Ujjayi breath(victorious breath). How can we deal with sadness: -Use pranayama, yogic breathing techniques -Practice yoga, focus in on the heart chakra using poses such as camel, cobra, fish, wild thing, bow, wheel, etc... -<a href="http://DoYouYoga.com" rel="nofollow" target="_blank">DoYouYoga.com</a> article Four Heart Opening Yoga Poses and How Yoga Can Heal Your Heart by Charity Poole. -Cardio exercise too. MY "hot" Yoga. -Connect with others, write/tell your story -Do not avoid how you are FEELING. A quote from the movie Vanilla Sky, "without the bitter, baby, the sweet ain't as sweet." Unfortunately in order to truly appreciate the beauty in life, we also have to move through some dark times too.  Make the most of today because tomorrow is not a guarantee! Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com  Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too.

16. Six Basic Emotions. It's okay to NOT be okay. SADNESS.

In this episode, Suzanne sets the stage for a six week series focusing on six basic emotions; happiness, sadness, anger, fear, disgust &amp; surprise. She seeks to squash the stigma of asking for help when it comes to maintaining emotional well-being.She wants everyone listening to know that it's healthy to FEEL. There are plenty of strategies to help DEAL with big feelings. Dealing with these feelings is truly how we HEAL.She recommends the Feelings Fitness Formula, yoga + mindfulness = emotional well-being. That being said, a healthy dose of telling your story and/or writing your story can be cathartic as well.This episode takes a deep dive into the human brain to help us understand why we do what we do and why we feel the way we feel. The primitive brain, the brain chemistry &amp; the more modern brain all play a factor in emotional well-being.Primitive Brain:-It has a negativity bias.-Its default is to search for danger.-It served our ancestors well as they sought to survive in the wild.Brain Chemistry:-Amygdala: almond shaped set of neurons in the medial temporal lobe of the brain known to play an important role in the processing of emotions.-Vagus nerve: a large nerve that sends signals between the brain and the organs-Cortisol: the body's stress hormone released from the adrenal glands that is responsible for the fight, flight or freeze response.-Neuroplasticity: the brain's lifetime ability to reorganize itself through new neural connections.Modern Brain:-Due to the primitive brain, humans are anxious &amp; hyper-vigilant even when things are going well.-When it senses growth, alarm bells go off.-But, with the knowledge of neuroplasticity thanks to modern science, we now know that the brain is more like a muscle &amp; can grow new connections and create new pathways in order to be successful in todays modern world.Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too.

In this episode, Suzanne sets the stage for a six week series focusing on six basic emotions; happiness, sadness, anger, fear, disgust &amp; surprise. She seeks to squash the stigma of asking for help when it comes to maintaining emotional well-being. She wants everyone listening to know that it's healthy to FEEL. There are plenty of strategies to help DEAL with big feelings. Dealing with these feelings is truly how we HEAL. She recommends the Feelings Fitness Formula, yoga + mindfulness = emotional well-being. That being said, a healthy dose of telling your story and/or writing your story can be cathartic as well. This episode takes a deep dive into the human brain to help us understand why we do what we do and why we feel the way we feel. The primitive brain, the brain chemistry &amp; the more modern brain all play a factor in emotional well-being. Primitive Brain: -It has a negativity bias. -Its default is to search for danger. -It served our ancestors well as they sought to survive in the wild. Brain Chemistry: -Amygdala: almond shaped set of neurons in the medial temporal lobe of the brain known to play an important role in the processing of emotions. -Vagus nerve: a large nerve that sends signals between the brain and the organs -Cortisol: the body's stress hormone released from the adrenal glands that is responsible for the fight, flight or freeze response. -Neuroplasticity: the brain's lifetime ability to reorganize itself through new neural connections. Modern Brain: -Due to the primitive brain, humans are anxious &amp; hyper-vigilant even when things are going well. -When it senses growth, alarm bells go off. -But, with the knowledge of neuroplasticity thanks to modern science, we now know that the brain is more like a muscle &amp; can grow new connections and create new pathways in order to be successful in todays modern world. Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com  Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too.

15. Six Basic Emotions. Series Introduction.

Listen in as Suzanne reads the story, How the Grinch FOUND YOGA!(https://www.elephantjournal.com/2014/11/how-the-grinch-found-yoga/)Enjoy!

Listen in as Suzanne reads the story, How the Grinch FOUND YOGA! (<a href="https://www.elephantjournal.com/2014/11/how-the-grinch-found-yoga/" rel="nofollow" target="_blank">https://www.elephantjournal.com/2014/11/how-the-grinch-found-yoga/</a>) Enjoy!

9. How the Grinch FOUND YOGA!

Suzanne wraps up season one of the Feelings Fitness Podcast.Six months and twenty-four episodes worth of content FEELS like a good place to hit the pause button on podcast production.She plans to be back on the air in the fall with an updated version of FALL FRESH START.Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram www.instagram.com/feelingsfitness/ too.

Suzanne wraps up season one of the Feelings Fitness Podcast. Six months and twenty-four episodes worth of content FEELS like a good place to hit the pause button on podcast production. She plans to be back on the air in the fall with an updated version of FALL FRESH START. Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to <a href="http://suzanne@feelingsfitness.com/" rel="nofollow" target="_blank">suzanne@feelingsfitness.com</a> Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram <a href="http://www.instagram.com/feelingsfitness/" rel="nofollow" target="_blank">www.instagram.com/feelingsfitness/</a> too.

25. Season One Finale

In this episode, Suzanne discusses her Top Five Favorite Breath Techniques.Ujjayi Breath - also known as ocean breath or victorious breath.Nadi Shodhana - alternate nostril breathing.7-11 - (7) counts on the inhale. (11) counts on the exhale.Box Breath - (4) counts inhale. (4) counts hold. (4) counts exhale. (4) counts hold.Kapalabhati - also known as breath of fire or shining skull.Science backs the benefits of breath work, so Suzanne highly recommends using it on the mat as well as off the mat. It is a powerful tool that travels with you wherever you go!Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram www.instagram.com/feelingsfitness/ too.

In this episode, Suzanne discusses her Top Five Favorite Breath Techniques.<ol><li>Ujjayi Breath - also known as ocean breath or victorious breath.</li><li>Nadi Shodhana - alternate nostril breathing.</li><li>7-11 - (7) counts on the inhale. (11) counts on the exhale.</li><li>Box Breath - (4) counts inhale. (4) counts hold. (4) counts exhale. (4) counts hold.</li><li>Kapalabhati - also known as breath of fire or shining skull.</li></ol>Science backs the benefits of breath work, so Suzanne highly recommends using it on the mat as well as off the mat. It is a powerful tool that travels with you wherever you go! Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to <a href="http://suzanne@feelingsfitness.com/" rel="nofollow" target="_blank">suzanne@feelingsfitness.com</a> Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram <a href="http://www.instagram.com/feelingsfitness/" rel="nofollow" target="_blank">www.instagram.com/feelingsfitness/</a> too.

24. Just BREATHE!

In this episode, Suzanne discusses a few more emotions. This week she looks at the difference between shame &amp; guilt, as well as the difference between happiness &amp; joy. She borrows some wisdom from, you guessed it, Brené Brown to help clarify the differences.Along with the discussion of these four emotions, Suzanne creates a list of ways to get through tough times. Currently the coronavirus, also known as, COVID-19, is causing chaos around the globe. Everyone is being tasked with "social distancing" which is not easy for humans who are wired for connection. Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram www.instagram.com/feelingsfitness/ too.

In this episode, Suzanne discusses a few more emotions. This week she looks at the difference between shame &amp; guilt, as well as the difference between happiness &amp; joy. She borrows some wisdom from, you guessed it, Brené Brown to help clarify the differences. Along with the discussion of these four emotions, Suzanne creates a list of ways to get through tough times. Currently the coronavirus, also known as, COVID-19, is causing chaos around the globe. Everyone is being tasked with "social distancing" which is not easy for humans who are wired for connection. Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to <a href="http://suzanne@feelingsfitness.com/" rel="nofollow" target="_blank">suzanne@feelingsfitness.com</a> Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram <a href="http://www.instagram.com/feelingsfitness/" rel="nofollow" target="_blank">www.instagram.com/feelingsfitness/</a> too.

23. Emotions. NAME it to TAME it.

In this short, but sweet episode, Suzanne revisits the emotional state of contentment that was briefly touched upon in episode #20.She reminds listeners that the Sanskrit word, santosha, literally means contentment. Santosha is one of the Niyamas which is a branch of the Eight Limbs of Yoga.She invites listeners to consider seeking santosha as opposed to simply searching for happiness. Happiness is fleeting, contentment can create a more consistent feeling of calm.She shares a glimpse into her personal journey in seeking santosha. Her journey began with yoga teacher training which lead to a better understanding of yogic philosophy/history. She is currently working with a group of like-minded individuals to tap into the chakra system, one chakra at a time, in order to feel content. The group is beginning with the crown chakra. Meditation is key in crown chakra work. Inversions such as, wheel pose and headstand, are key poses in this process too.Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram www.instagram.com/feelingsfitness/ too.

In this short, but sweet episode, Suzanne revisits the emotional state of contentment that was briefly touched upon in episode #20. She reminds listeners that the Sanskrit word, santosha, literally means contentment. Santosha is one of the Niyamas which is a branch of the Eight Limbs of Yoga. She invites listeners to consider seeking santosha as opposed to simply searching for happiness. Happiness is fleeting, contentment can create a more consistent feeling of calm. She shares a glimpse into her personal journey in seeking santosha. Her journey began with yoga teacher training which lead to a better understanding of yogic philosophy/history. She is currently working with a group of like-minded individuals to tap into the chakra system, one chakra at a time, in order to feel content. The group is beginning with the crown chakra. Meditation is key in crown chakra work. Inversions such as, wheel pose and headstand, are key poses in this process too. Be sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to <a href="http://suzanne@feelingsfitness.com/" rel="nofollow" target="_blank">suzanne@feelingsfitness.com</a> Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram <a href="http://www.instagram.com/feelingsfitness/" rel="nofollow" target="_blank">www.instagram.com/feelingsfitness/</a> too.

22. Beyond Basic Emotions. CONTENTMENT.

In this episode, Suzanne discusses the emotional state of anger. She offers tips on how to tackle it along with some of her own personal experiences.She pulls insight from an article titled, The Lifespan of An Emotion, found on https://www.livingthemess.com/the-lifespan-of-an-emotion/ to reveal that emotions only really last 90 seconds. This scientific finding opens up the question, so then why do some emotions seem to linger on forever? Listen in on the podcast to hear Suzanne's analysis of this question.As always, Suzanne encourages using yoga, mindfulness, and breath work in order to help overcome anger...Yoga gives you time to inward reflect. Mindfulness keeps you present enough to deal with the emotions as opposed to avoiding it. Breath work helps to calm the nervous system and allows you to access the parts of the brain needed to resolve anger.     "Holding onto anger is like drinking poison and excepting the other person to die."                                                             -BuddhaBe sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to suzanne@feelingsfitness.com Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram www.instagram.com/feelingsfitness/ too.

In this episode, Suzanne discusses the emotional state of anger. She offers tips on how to tackle it along with some of her own personal experiences. She pulls insight from an article titled, The Lifespan of An Emotion, found on <a href="https://www.livingthemess.com/the-lifespan-of-an-emotion/" rel="nofollow" target="_blank">https://www.livingthemess.com/the-lifespan-of-an-emotion/</a> to reveal that emotions only really last 90 seconds. This scientific finding opens up the question, so then why do some emotions seem to linger on forever? Listen in on the podcast to hear Suzanne's analysis of this question. As always, Suzanne encourages using yoga, mindfulness, and breath work in order to help overcome anger...<ul><li>Yoga gives you time to inward reflect. </li><li>Mindfulness keeps you present enough to deal with the emotions as opposed to avoiding it. </li><li>Breath work helps to calm the nervous system and allows you to access the parts of the brain needed to resolve anger.</li></ul>     "Holding onto anger is like drinking poison and excepting the other person to die."                                                              -BuddhaBe sure to get on the mailing list for even more Feelings Fitness goodness. Just put "opt-in" in the subject line of an email sent to <a href="http://suzanne@feelingsfitness.com/" rel="nofollow" target="_blank">suzanne@feelingsfitness.com</a> Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram <a href="http://www.instagram.com/feelingsfitness/" rel="nofollow" target="_blank">www.instagram.com/feelingsfitness/</a> too.

20. Six Basic Emotions. Don't drink the poison. ANGER.

In this episode Suzanne discusses the Fall Fresh Start series. This is part three, HAPPINESS. HAPPINESS is being intentional about friends and family. It’s about creating connections. “We are hardwired to connect with others it’s what gives purpose and meaning to our lives and without it there is suffering.” -Brene BrownThe 7-part HAPPINESS series:Family MeetingsBig Life Journal templateFamily "Fun"ctionMaking every day activities, like packing lunches, funFamily Dinners Studies have shown benefitsFamily TraditionsHave different traditions with different people: kids, significant other, friends, etc.Family FunGame night, movie night, etc.Game Pigeon App: Crazy 8s, etc.Time for FriendsEstablish traditions to avoid decision fatigue.Feel the (Fall)Connect with Mother NatureHave a PLAN. Plan to CONNECT with others.Suzanne introduced bunny breath. Inhale 4-6 quick breaths through the nose. Exhale through the mouth with a long, smooth sigh. The quick intake of oxygen can help with focus. Although geared towards the kids, this breathing technique has helped her from having mommy meltdowns.It is not selfish to focus on your own happiness. “One of the best ways to make yourself happy is to make other people happy. One of the best ways to make other people happy is to be happy yourself.”  -Gretchen RubinDid you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too

In this episode Suzanne discusses the Fall Fresh Start series. This is part three, HAPPINESS. HAPPINESS is being intentional about friends and family. It’s about creating connections.  “We are hardwired to connect with others it’s what gives purpose and meaning to our lives and without it there is suffering.” -Brene Brown The 7-part HAPPINESS series:<ul><li>Family Meetings<ul><li>Big Life Journal template</li></ul></li><li>Family "Fun"ction<ul><li>Making every day activities, like packing lunches, fun</li></ul></li><li>Family Dinners <ul><li>Studies have shown benefits</li></ul></li><li>Family Traditions<ul><li>Have different traditions with different people: kids, significant other, friends, etc.</li></ul></li><li>Family Fun<ul><li>Game night, movie night, etc.</li><li>Game Pigeon App: Crazy 8s, etc.</li></ul></li><li>Time for Friends<ul><li>Establish traditions to avoid decision fatigue.</li></ul></li><li>Feel the (Fall)<ul><li>Connect with Mother Nature</li></ul></li></ul>Have a PLAN. Plan to CONNECT with others.Suzanne introduced bunny breath. Inhale 4-6 quick breaths through the nose. Exhale through the mouth with a long, smooth sigh. The quick intake of oxygen can help with focus. Although geared towards the kids, this breathing technique has helped her from having mommy meltdowns.It is not selfish to focus on your own happiness. “One of the best ways to make yourself happy is to make other people happy. One of the best ways to make other people happy is to be happy yourself.”  -Gretchen RubinDid you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too

8. Fall Fresh Start - HAPPINESS

In this episode, Suzanne discusses mindful strategies to stay healthy this fall season. Last week she focused on the HOME, this week she focuses on HEALTH and next week will be dedicated to HAPPINESS.If you are a visual person, check out the Feelings Fitness Facebook and/or Instagram page  to see a picture of the seven HEALTH  categories for the week.Below are a few highlights &amp; resources for each category.Plan 4 Productivity:"If you fail to plan, you are planning to fail." - Benjamin FranklinBooks:High Performance Habits by Brendon Burchard + PlannerDo It Scared by Ruth Soukup + Living Well PlannerThe One Thing by Gary Keller &amp; Jay PapasanDress 4 Success:When you dress better, you FEEL betterLess is more helps avoid decision fatigueBut, be sure to have what you needTry out Stitch Fix...a shopping time saver.Exercise 4 Emotions:Use yoga for exercise(strength) and for emotions too.Cardio - run and bikeTest out Peloton...not only great for exercise, but the instructors feel like life coaches too. You get off the bike feeling healthy in mind, body &amp; spirit!Eat 4 Energy:Focus on fresh &amp; seasonal produceUse the Living Well Planner to help map out mealsTest out delivery services such as Blue Apron and/or Daily HarvestRemember you are focusing on foods that fuel the mind, body &amp; spirit.Sleep 4 Synergy:Sleep helps reset the bodyBook: The Sleep Revolution by Arianna HuffingtonHair, Skin, &amp; Nails:Take note of these, they reveal a lot about what is happening internally Look fresh, FEEL fresh, be more productiveSchedule these things not only as maintenance, but as pampering as wellYoga &amp; Mindfulness:Although these could go into Exercise 4 Emotions, they deserve a category of their own. Yoga is a tool for mindfulness/meditationSuzanne introduced lion's breath as a tool to release tension, relieve stress, and alleviate anger. Be sure to test it out.Use Fall Fresh Start as a way to work towards a new mindset well before the new year begins. Use the Facebook and Instagram community as an accountability partner.  And as Marie Forleo says, "PROGRESS  comes from ACTION  not THOUGHT." Don't just think about starting fresh, get out and take action! You'll be happy you did.Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too, www.instagram.com/feelingsfitness/!P.S. Don't forget to always be checking in with your breath…-yogic breathing - inhale belly expands. exhale belly sinks back towards the spine-nadi shodhana - alternate nostril-ujjayi - victorious breath, ocean breath, darth vader. -lion's breathYouTube if you need a visual guide. Connect the mind &amp; body via the breath.FEEL Fit. Mind, Body &amp; Spirit.

In this episode, Suzanne discusses mindful strategies to stay healthy this fall season. Last week she focused on the HOME, this week she focuses on HEALTH and next week will be dedicated to HAPPINESS. If you are a visual person, check out the Feelings Fitness Facebook and/or Instagram page  to see a picture of the seven HEALTH  categories for the week. Below are a few highlights &amp; resources for each category. Plan 4 Productivity: "If you fail to plan, you are planning to fail." - Benjamin Franklin Books: High Performance Habits by Brendon Burchard + Planner Do It Scared by Ruth Soukup + Living Well Planner The One Thing by Gary Keller &amp; Jay Papasan Dress 4 Success: When you dress better, you FEEL better Less is more helps avoid decision fatigue But, be sure to have what you need Try out Stitch Fix...a shopping time saver. Exercise 4 Emotions: Use yoga for exercise(strength) and for emotions too. Cardio - run and bike Test out Peloton...not only great for exercise, but the instructors feel like life coaches too. You get off the bike feeling healthy in mind, body &amp; spirit! Eat 4 Energy: Focus on fresh &amp; seasonal produce Use the Living Well Planner to help map out meals Test out delivery services such as Blue Apron and/or Daily Harvest Remember you are focusing on foods that fuel the mind, body &amp; spirit. Sleep 4 Synergy: Sleep helps reset the body Book: The Sleep Revolution by Arianna Huffington Hair, Skin, &amp; Nails: Take note of these, they reveal a lot about what is happening internally Look fresh, FEEL fresh, be more productive Schedule these things not only as maintenance, but as pampering as well Yoga &amp; Mindfulness: Although these could go into Exercise 4 Emotions, they deserve a category of their own. Yoga is a tool for mindfulness/meditation Suzanne introduced lion's breath as a tool to release tension, relieve stress, and alleviate anger. Be sure to test it out. Use Fall Fresh Start as a way to work towards a new mindset well before the new year begins.  Use the Facebook and Instagram community as an accountability partner.  And as Marie Forleo says, "PROGRESS  comes from ACTION  not THOUGHT." Don't just think about starting fresh, get out and take action! You'll be happy you did. Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too, <a href="https://www.instagram.com/feelingsfitness/" rel="nofollow" target="_blank">www.instagram.com/feelingsfitness/</a>! P.S. Don't forget to always be checking in with your breath… -yogic breathing - inhale belly expands. exhale belly sinks back towards the spine -nadi shodhana - alternate nostril -ujjayi - victorious breath, ocean breath, darth vader.  -lion's breath YouTube if you need a visual guide.  Connect the mind &amp; body via the breath. FEEL Fit. Mind, Body &amp; Spirit.

7. Fall Fresh Start - HEALTH

In this episode, Suzanne revisits one of her favorite strategies, Fall Fresh Start. It's a MINDFUL way to freshen up your HOME, HEALTH, and HAPPINESS.Don't wait until the new year to create a new MINDSET. Use the FALL season to START FRESH. New season. New school year. New you.Part One. HOME.“Outer Order, Inner Calm” by Gretchen Rubin has lots of FRESH HOME ideas...-Abandon a project-Toss unnecessary papers-Do you need more than one: paper clips, rubber bands, crayons-Mock move-Beware of buying souvenirs-Assign each day a task-Stay current with child’s interestsOr test out what Suzanne likes to do...Imagine your home is your favorite bed &amp; breakfastWhat does it FEEL like. Warm, fuzzy, clutter free...Visualize that cozy space - What can you do to create that FEELing in your own space?Many of us have families and quite possibly kids to contend with, so it may take some family meetings and perhaps even a family boot camp to keep your HOME FEELing like your favorite bed &amp; breakfast. Being mindful of the way we FEEL is the first step in finding a way to create a space that FEELS peaceful!Week one of the FALL FRESH START...-deep cleaning: car detailed, etc.-declutter: suggestions from Gretchen Rubin's book-detox: using norwex and young living products-papers shredded &amp; files organized-patio &amp; flowers: mums &amp; a cozy tabletop fire pit-sights(mums), sounds(football) &amp; scents(bonfire, grilling)-finances: financial peace university with dave ramseyJoin the three week challenge leading us out of fall...-revisit the fall fresh start challenge on FB and Instagram-fine tune things already done-launch into winter and the holiday season with a clutter-free space &amp; a positive mindsetSomething to look forward to...Winter Wonder, Home, Health, and Happiness Challenge. A way to avoid the winter blues(if you live in a part of the world with winters). It is a way to peak our curiosity, warm our hearts, and create memorable moments in a season that often times leaves us feeling cold.But for now, we wrap up week one of FALL Fresh Start focusing on HOME. Next week we will look and HEALTH. And the final week will address HAPPINESS. Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too, www.instagram.com/feelingsfitness/!P.S. Don't forget to always be checking in with your breath…-yogic breathing - inhale belly expands. exhale belly sinks back towards the spine-nadi shodhana - alternate nostril-ujjayi - victorious breath, ocean breath, darth vader. YouTube if you need a visual guide. Connect the mind &amp; body via the breath.FEEL Fit. Mind, Body &amp; Spirit.

In this episode, Suzanne revisits one of her favorite strategies, Fall Fresh Start. It's a MINDFUL way to freshen up your HOME, HEALTH, and HAPPINESS.Don't wait until the new year to create a new MINDSET. Use the FALL season to START FRESH.  New season. New school year. New you. Part One. HOME.“Outer Order, Inner Calm” by Gretchen Rubin has lots of FRESH HOME ideas... -Abandon a project -Toss unnecessary papers -Do you need more than one: paper clips, rubber bands, crayons -Mock move -Beware of buying souvenirs -Assign each day a task -Stay current with child’s interestsOr test out what Suzanne likes to do... Imagine your home is your favorite bed &amp; breakfast What does it FEEL like. Warm, fuzzy, clutter free... Visualize that cozy space -  What can you do to create that FEELing in your own space?Many of us have families and quite possibly kids to contend with, so it may take some family meetings and perhaps even a family boot camp to keep your HOME FEELing like your favorite bed &amp; breakfast.  Being mindful of the way we FEEL is the first step in finding a way to create a space that FEELS peaceful! Week one of the FALL FRESH START... -deep cleaning: car detailed, etc. -declutter: suggestions from Gretchen Rubin's book -detox: using norwex and young living products -papers shredded &amp; files organized -patio &amp; flowers: mums &amp; a cozy tabletop fire pit -sights(mums), sounds(football) &amp; scents(bonfire, grilling) -finances: financial peace university with dave ramsey Join the three week challenge leading us out of fall... -revisit the fall fresh start challenge on FB and Instagram -fine tune things already done -launch into winter and the holiday season with a clutter-free space &amp; a positive mindsetSomething to look forward to...Winter Wonder, Home, Health, and Happiness Challenge. A way to avoid the winter blues(if you live in a part of the world with winters). It is a way to peak our curiosity, warm our hearts, and create memorable moments in a season that often times leaves us feeling cold. But for now, we wrap up week one of FALL Fresh Start focusing on HOME. Next week we will look and HEALTH. And the final week will address HAPPINESS. Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com/" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too, <a href="https://www.instagram.com/feelingsfitness/" rel="nofollow" target="_blank">www.instagram.com/feelingsfitness/</a>! P.S. Don't forget to always be checking in with your breath… -yogic breathing - inhale belly expands. exhale belly sinks back towards the spine -nadi shodhana - alternate nostril -ujjayi - victorious breath, ocean breath, darth vader.  YouTube if you need a visual guide.  Connect the mind &amp; body via the breath. FEEL Fit. Mind, Body &amp; Spirit.

6. Fall Fresh Start - HOME

In this episode Suzanne shares the final piece of the Feeling Fitness Formula, emotional well-being. She explains the meaning and how yoga and mindfulness can be the tools to create it.So, what is emotional well-being? It doesn’t mean you are happy all the time. It simply means that you are aware of your emotions and you know how to manage negative feelings. Decreased emotional well-being can be the culprit of stress, depression, and anxiety. It can also lead to digestive disturbances, sleep disturbances, and a general lack of energy.Yoga and mindfulness can really contribute to emotional well-being. In recent years, there has been plenty of research done to back this statement.Now that it’s so much more mainstream, you'll find yoga and mindfulness being used in schools, prisons, corporate settings, and on and on.Suzanne discusses how to do alternate nostril breathing(nadi shodhana) and how it can help the body function from the parasympathetic nervous system(rest and digest) instead of the sympathetic nervous system(fight or flight). This form of breath work relaxes the mind and body and is great to use during meditation. Yoga teaches how using the breath can help us connect the mind &amp; body and find a sense of peace and calm.Suzanne then explains a few examples of postures(asanas) and how they can help the physical body as well as aid in emotional well-being. A back bend, such as cobra can alleviate stiffness in the body as well as open the heart center and contribute to emotional well-being. Inversions such as standing forward fold can send fresh oxygen to the brain to clear mental fog. Twists can help with digestive function and releases tension in the body.Mindfulness reminds us to operate from a place of non-judgment. It teaches us to accept the present moment as it is. We train ourselves to respond rather than react and to put some space between trigger(s) and reaction(s). All this being said, Suzanne reminds us that we need to keep in mind that we are all different and sometimes yoga and mindfulness will not be enough. In which case, they should be used as a supplemental tool while getting additional help. She shares a personal story about how yoga has helped her as emotions have ebbed &amp; flowed throughout the seasons of her life. There was a point in her journey where she needed to seek additional help too. Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify.Want more details about this episode? Head over to the website, www.feelingsfitness.com. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, www.facebook.com/feelingsfitness/. You can also find Feelings Fitness on Instagram too, www.instagram.com/feelingsfitness/!

In this episode Suzanne shares the final piece of the Feeling Fitness Formula, emotional well-being. She explains the meaning and how yoga and mindfulness can be the tools to create it. So, what is emotional well-being? It doesn’t mean you are happy all the time. It simply means that you are aware of your emotions and you know how to manage negative feelings.  Decreased emotional well-being can be the culprit of stress, depression, and anxiety. It can also lead to digestive disturbances, sleep disturbances, and a general lack of energy.Yoga and mindfulness can really contribute to emotional well-being. In recent years, there has been plenty of research done to back this statement.Now that it’s so much more mainstream, you'll find yoga and mindfulness being used in schools, prisons, corporate settings, and on and on. Suzanne discusses how to do alternate nostril breathing(nadi shodhana) and how it can help the body function from the parasympathetic nervous system(rest and digest) instead of the sympathetic nervous system(fight or flight). This form of breath work relaxes the mind and body and is great to use during meditation. Yoga teaches how using the breath can help us connect the mind &amp; body and find a sense of peace and calm. Suzanne then explains a few examples of postures(asanas) and how they can help the physical body as well as aid in emotional well-being. A back bend, such as cobra can alleviate stiffness in the body as well as open the heart center and contribute to emotional well-being. Inversions such as standing forward fold can send fresh oxygen to the brain to clear mental fog. Twists can help with digestive function and releases tension in the body. Mindfulness reminds us to operate from a place of non-judgment. It teaches us to accept the present moment as it is. We train ourselves to respond rather than react and to put some space between trigger(s) and reaction(s).  All this being said, Suzanne reminds us that we need to keep in mind that we are all different and sometimes yoga and mindfulness will not be enough. In which case, they should be used as a supplemental tool while getting additional help. She shares a personal story about how yoga has helped her as emotions have ebbed &amp; flowed throughout the seasons of her life. There was a point in her journey where she needed to seek additional help too. Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review on iTunes or Spotify. Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Want more connection with Feelings Fitness? Join me over on the Feelings Fitness Facebook page, <a href="https://www.facebook.com/feelingsfitness/" rel="nofollow" target="_blank">www.facebook.com/feelingsfitness/</a>. You can also find Feelings Fitness on Instagram too, <a href="https://www.instagram.com/feelingsfitness/" rel="nofollow" target="_blank">www.instagram.com/feelingsfitness/</a>!

5. Feelings Fitness Formula - Emotional well-being

In this episode, Suzanne discusses mindfulness and meditation. She includes some history and a touch of her personal journey with the practice. If you think mindfulness and/or meditation aren't for you? Listen in. You just might change your mind.This is part two of a three part series breaking down the Feelings Fitness Formula. Yoga + Mindfulness = Emotional Well-Being. This episode is all about mindfulness with a brief introduction to meditation and breath work too.You will walk away from this episode with a better understanding of the difference between mindfulness and meditation. There is a distinct difference. Be sure to find the answer in this episode and go out and impress your friends &amp; family with your new found knowledge!Listen in to find out how you can incorporate mindfulness into your every day life. This practice will not only instill a power of positivity within you, it will also benefit everyone you come into contact with throughout your day.You will also learn about the secret sauce of it all, the breath. Suzanne shares a book recommendation to learn even more about breath work, "How to Breathe," by Ashley Neese. Check it out.Another book recommendation in this episode is, "Loving What Is," by Byron Katie. Suzanne will dive deeper into this book in a later episode, as it offers a great process that can transform our thinking in an incredibly positive way creating a lasting impact on the way we move through life.Suzanne also recaps an encounter with Brene Brown at a conference that offered her a fresh perspective on analyzing thoughts and making peace with vulnerability. Our thoughts can certainly get in the way of our ability to live our best life. By adding an element of mindfulness we can break through some stubborn mental blocks.Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review. Want more details about this episode? Head over to the website, www.feelingsfitness.com.Feeling like you want a deeper connection? Join me over on the Feelings Fitness Facebook page. You can find Feelings Fitness on Instagram as well! Email is always an option too, suzanne@feelingsfitness.com.

In this episode, Suzanne discusses mindfulness and meditation. She includes some history and a touch of her personal journey with the practice. If you think mindfulness and/or meditation aren't for you? Listen in. You just might change your mind. This is part two of a three part series breaking down the Feelings Fitness Formula. Yoga + Mindfulness = Emotional Well-Being. This episode is all about mindfulness with a brief introduction to meditation and breath work too. You will walk away from this episode with a better understanding of the difference between mindfulness and meditation. There is a distinct difference. Be sure to find the answer in this episode and go out and impress your friends &amp; family with your new found knowledge! Listen in to find out how you can incorporate mindfulness into your every day life. This practice will not only instill a power of positivity within you, it will also benefit everyone you come into contact with throughout your day. You will also learn about the secret sauce of it all, the breath. Suzanne shares a book recommendation to learn even more about breath work, "How to Breathe," by Ashley Neese. Check it out. Another book recommendation in this episode is, "Loving What Is," by Byron Katie. Suzanne will dive deeper into this book in a later episode, as it offers a great process that can transform our thinking in an incredibly positive way creating a lasting impact on the way we move through life. Suzanne also recaps an encounter with Brene Brown at a conference that offered her a fresh perspective on analyzing thoughts and making peace with vulnerability. Our thoughts can certainly get in the way of our ability to live our best life. By adding an element of mindfulness we can break through some stubborn mental blocks. Did you enjoy this episode? Do you want more? Be sure to subscribe &amp; leave a review.  Want more details about this episode? Head over to the website, <a href="http://www.feelingsfitness.com" rel="nofollow" target="_blank">www.feelingsfitness.com</a>. Feeling like you want a deeper connection? Join me over on the Feelings Fitness Facebook page. You can find Feelings Fitness on Instagram as well! Email is always an option too, suzanne@feelingsfitness.com.

4. Feelings Fitness Formula - Mindfulness

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The best episodes for anyone looking to learn more about topics such as happiness, fulfillment, depression and psychology/mental health in general. With interviews with industry experts, personal stories of individuals, this topic has lessons applicable to everyone. Add episodes you're interested into your queue below!