[yogakiss]

Tropical Green Smoothie

As promised, here is a super quick, super easy smoothie that you can make 3 days worth in advance and keep in the fridge ready for when you are to eat it. 

I've been on this tangent to try and get my body as alkaline as possible, and whilst I'm still a sucker for sugar (particularly when I'm being presented with gran's home made custard and christmas pudding) I'm finding that supplementing my daily meals with an alkalising smoothie is definitely helping my skin, my cravings and my energy throughout the day. Part of the reason I'm trying to get my body as alkaline as possible is to help my hormones be more balanced throughout my entire cycle, which then impacts my energy, my mood and well the way that I live my life. So read on and test it out, I'd love to know what you think. 

The ingredients (I make enough for 3 days in one go):

2.5 frozen bananas;

1 handful of frozen papaya;

1 cup (or more) of water or coconut water if you choose;

The equivalent of 3 servings of super greens, I've used Metagenics GTox in mine (but you have to had it prescribed), and have used the Food Matters Supergreens before too. The Gtox is tropical flavoured, so goes well with the fruits I include;

The equivalent of 3 servings of Collagen (see my Bulletproof Coffee blog to see which brand I've been using & why I've been including this in everything I can); and

The equivalent of 3 servings of natural Amazonia Raw Protein (unflavoured). 

Put all of your ingredients in your blender and mix until combined - I then divvy mine out into 3 jars (because I can't be bothered making it each day).

Each day when you pull your next jar out of the fridge add a bit of extra water and shake it up, the collagen can make the smoothie solidify (or become kind of like jelly) so this helps to make it drinkable again, unless you want to use a spoon. 

[yogakiss]

Bulletproof Coffee

You've probably heard about 'bulletproof' coffee, and probably thought what the heck is that?!! I don't blame you, it sounds like a coffee that's going to give you superman powers, and while I can't necessarily attest for that, I can tell you it's delicious! 

I'm quite fond of a long black with only a tiny dash of almond milk (to cool it down so I don't have to wait to drink it) but if you like a 'milky' tasting coffee but would prefer to not have to have tonnes of milk each day then I would recommend a bulletproof coffee is the best way to go.

This versatile 'super' coffee can it be made vegan (use a bit of coconut butter instead of ghee) and you can also add extra supplements like Collagen and probably some other things (which I'm yet to try) just to make it extra super, and perhaps to make your body extra 'bulletproof'. 

The benefits of this type of coffee compared to your normal one:

Wellness mama tells us that MCT Oil (it stands for Medium Chain Triglycerides) are considered easily digestible and beneficial fats, and the fat, from my knowledge is a great source of energy. In addition to this MCT oil supports hormones, can improve gut health and supports a healthy immune system;

Ghee is a traditional and typical ayurvedic addition to food. It is sometimes used to cleanse and detox the body (in hardcore ayurvedic cleanses), but in general use is great to lubricate connective tissues and in ayurvedic terms it is traditionally used to promote memory, intelligence and to enhance digestion;

While it's probably contestable, there are benefits to coffee, for example, it can act as an enema of sorts helping to clear the bowels (not everyone will get this however, and some may find it worse than others). In general though, I would definitely promote moderate coffee consumption, and my mantra is definitely NOT after midday so that I can ensure that I have a restful sleep at night (sorry, no Expresso Martini's for me);

The good thing about mixing these three ingredients (and all of their benefits), particularly if you drink coffee for energy in the morning is that the fats in the MCT oil ad the Ghee help to lessen the extent of the 'crash' that you might get after the initial hit of caffeine. The combination of the three ingredients might also lessen the extent to which coffee might upset your stomach. This then leads to better cognitive functioning, and for longer, and often suppressed food cravings which means that you're less likely to grab that chocolate bar when your energy levels are dropping. 

Now, if I've convinced you enough, and you're ready to try it for yourself... here is the recipe that I've been using at home:

Ingredients: 

3/4 teaspoon of organic ghee (I get mine from Source Bulk Foods)

2 tablespoons of MCT Oil (purchased from a little health food shop in Coolum) - start with 1 teaspoon and work your way up 

A single / double shot of coffee

Hot water to top up afterwards

OPTIONAL: 1 teaspoon of collagen powder (to help the skin, hair, nails & digestive system a little more) 

Blend all ingredients, except the hot water, in your nutribullet for a couple of seconds then pour into your favourite cup & top up with hot water. 

[yogakiss]

The Great State Blog - "Great Women: Kat Harding"

It was an absolute pleasure to meet the amazing Ellen from The Great State at an casual girly catch up on Friday night. Unbeknownst to us, we both turned up, not knowing more than one or two people each and after weeks of emailing we happened to sit next to each other and strike up a conversation. When we realised who the other person was the usual girl 'hellloooo!!!!' ensued with a warm hug and a bit of a laugh that we hadn't figured it out earlier. 

Before we left for the evening I agreed to answer some questions for Ellen's Postcards series called Great Women, click here to read it... (ps. they're not all about yoga either). 

You can test out Ellen's beautiful Soothing Skin Balm at one of her stockists or purchase online from her store, it's something I'm so grateful to have discovered and has been an absolute lifesaver for my skin. 

[yogakiss]

Ginger, Tumeric and Lemon Tonic

Some of you may have seen the post that I did on my instagram page with the Ginger, Tumeric and Lemon Tonic that I've started adding to my daily routine. 

I thought I would share this tonic with you all so that you can also enjoy it first thing in the morning.

We've all heard the benefits of warm lemon water first thing in the morning (helps to flush the digestive system providing a detoxing effect and rehydrates us in the morning) and that turmeric is an amazing anti-inflammatory and so I've decided to combine the two with a zing of ginger and some cracked black pepper (to activate the tumeric) to give myself the best start to the day.

The other thing that I decided to do with this recipe is to not strain it, for some that may seem crazy but I prefer to keep the fibre in the concoction which is also great to help my digestive system first thing in the morning.

This recipe shouldn't take more than 30 minutes to make and will keep in the fridge for around 2 weeks thanks to Lemon being a natural preservative. The majority of the time you'll take will be peeling / taking the skin off the lemon, ginger and turmeric.

Ingredients: 

1 large handful of fresh tumeric (or more), peeled and roughly chopped;

1 large piece of ginger (it should be at least the same size if not twice the size of the tumeric), peeled and roughly chopped;

4 large lemons, peeled and quartered (don't worry about the seeds you won't notice them once you've blended);

1 teaspoon of cracked black pepper, or more depending on the strength of the other ingredients and your taste preferences. 

Pop all of the ingredients in your nutribullet or blender and combine - I usually let mine sit for a few minutes so that any of the chunky bits fall to the bottom and then blend it again to make sure I've got everything. Pour into a jar and store in the fridge. 

Each morning put one heaped tablespoon into a glass with some warm water, mix together, add more pepper if you want and then drink (kind of like a shot). 

This recipe is something that I created to help get my digestive system working properly each morning. I hope you enjoy it! 

x 

[yogakiss]

Stand Up Paddle Board Yoga – What are the benefits?

It’s not surprising that every year we see a new trend or kind of ‘yoga’ is developed and becomes the new craze for everyone to try because let’s face it, it’s yoga, and yoga is about YOUR pathway to bliss.

What’s not surprising is that some forms of yoga are here to stay, because those who practice them can attest to the real benefits that they experience in their bodies and minds not only when they are practicing but in their day to day life.

Stand Up Paddle Board Yoga, or SUP Yoga, is one form of yoga that not only breaks down the barriers for those who don’t consider themselves yogi’s to give yoga try but it also encourages us to be outdoors and in nature and finding connection between what is outside of us and what is within us.

There are many benefits to a yoga practice in general, and whilst some of the benefits may not appeal to everyone, the benefits of SUP yoga most likely will. It doesn’t matter how old you are, how inflexible or whether you are male or female this practice is literally for everyone, even the most uncoordinated.

Why you say?

Here are my top 5 benefits of SUP Yoga:

1.     SUP Yoga combines the benefits of stand up paddle boarding (arm, core and leg workout) and yoga (flexibility, and strength) in a one-hour hit – giving you a full body, mind and cardiovascular workout.

2.     If you’re wanting to learn something new, a SUP Yoga class will not only teach you how to paddleboard, which is everyone’s favourite summer past-time, and will also provide an introduction to yoga and some of the different modifications you might actually want to try in a ‘land yoga’ class.

3.     If you’re a big lover of the great outdoors you can’t go past SUP Yoga. With a setting surrounded by water, trees on the shore and the sounds of the birds, I think it’s safe to say that a SUP Yoga studio is one of a kind.

4.     When you are practicing SUP Yoga, or any yoga, there is a huge focus on breathing and expanding through the breath, the added benefit of this in SUP Yoga is that you are breathing in fresh, clean sea air and studies have shown that sea air helps us to sleep better at night.

5.     Get out of your comfort zone. If you are used to being on land, and are ready for a challenge, this practice will not only challenge your body, activating muscles that you never knew existed, it will challenge your mind. The first time we try something new, our minds often tell us it’s impossible, and part of the challenge of SUP Yoga is letting go of the fear of getting wet, because let’s face it, it’s inevitable.

If you want to try SUP Yoga this Spring / Summer join me at my stunning yoga studio in Noosa for a class on Saturday or Sunday mornings (read more and book here) or for my Luxury SUP Yoga Day Retreat where you’ll be treated to a day of paddling, yoga, organic food and great company.

Book your spot on my Luxury SUP Yoga Day Retreat (28 October 2017) below: 

Come along to a SUP Yoga class with me in Noosa... 

[yogakiss]

Yin Yoga Workshop

Join me for this special workshop to explore the hips in this juicy yin yoga practice. 

Our hips are the place in which our lower body meets the upper body and are one of the major muscle groups that we use, or perhaps don't use in the right way every single moment of each day. 

This practice will focus not only on opening up the muscles of the legs and hips, but also creating space in the fascia and releasing the emotions that we often store in this part of our body through the fight / fright / freeze reactions that we experience every day. These reactions trigger a muscular reaction, which can over time, or sometimes instantly, create a blockage in our qi ("chi"). 

Opening the hips also provides a release in the lower and upper back, through the abdominals and in turn a chain reaction of space throughout the entire body.

Our practice will be complimented with the deep resonant sounds of a crystal singing bowl and will finish with herbal tea and raw organic chocolate (if you have time to spare afterwards). 

This workshop has limited spaces, so make sure to book on the Noosa Flow website HERE. 

The details in a glance...

Date: Sunday 24 September 2017

Time: 4.00pm - 6.30pm 

Bring: nothing, just yourself

Experience: none required, all levels are encouraged to come along (even those who have not tried yoga before) 

Price: $55 per person 

[yogakiss]

Yoga for Office Workers Series - Mindset

Ahh mindset. That new-age word that seems to be popping up everywhere, at home, when you’re working out, in your workplace and on your social media. It makes sense that it would be everywhere with us, I mean we take our minds with us everywhere we go right?

As a yoga teacher and a human resources professional I thought I would spend a little time breaking down the term ‘mindset’ in the most practical way so that you know what we’re talking about.

The Oxford Dictionary defines mindset as “the established set of attitudes that define someone” – and for some of us, these are perhaps attitudes that we didn’t even know we had.

So how is this applicable to life? We it is life. Every single day we wake up with a set of beliefs and attitudes towards our relationships, our food, our exercise, our work, our lives – everything, and often we don’t realise that we have A CHOICE to either shift these attitudes if they are not helping us to feel great, or to keep them exactly as they are.

One of the greatest lessons that yoga and meditation teaches us is to look at these attitudes, this ‘mind-stuff’ and not necessarily to change them immediately, but to understand that they are there and that we don’t need to be attached to them. Don’t mistake that for being unattached to the world, we need to be and feel connected because we are human beings but if we are attached to our attitudes, we forget we have a choice to change them, particularly if the attitude is not supporting us to be well.

Through my practice and through different workshops I have done in my HR career, I have found 3 main ways to assess your attitudes, and then 3 ways to approach shifting your mindset as or when you need to at work or at home (and if you’ve read my blog on Managing Stress in the Workplace, as part of my #yogaforofficeworkers series).

Step 1: Assessing your ‘mindset’ (or attitude)

A mindfulness practice is a key starting point, take a moment when you wake up to lie or sit still for a moment, and become aware of what is happening in your mind, are you thinking about the next thing that you should be doing, are you considering going back to sleep and putting your alarm on for a later time, are you thinking about your to do list for work or something that worries you? Take a moment to simply observe, without judgement, and see what’s happening in your mind.

When a difficult situation arises, see if you are able to recognise the emotions that arise for you, what we don’t realise it that through years of practice, habit and watching those who are closest to us we start to autonomously react to scenarios that we are faced with in our life with a particular emotion. For example, it could be anger, it could be sadness, it could simply be by not taking ownership that we played any part in it. There’s no need to do anything about that at this point in time (read below for what you can do) but see if you can notice it. 

Ps. If you consistently think that you never handle it wrong, and that any of your ‘reactions’ are justified, I challenge you to take a moment to think about what THAT means.

Take some time to sit down for 5 minutes, in your lunch break, or at home and think about what is one thing that lights you up? Allow the first thought, memory, moment to come into your mind, and just be aware of what it is. Once you’ve done that you might even want to write it down as a reminder, or at some point to think about why it lights you up, is it because of the satisfaction, the emotional outcome or because it just feels right?

Step 2: Shift your mindset

There is no better time than the present right? And the best way to get back into the present is to focus on something that is always present, your breath. If you find yourself in that moment when something, anything doesn’t quite go as expected or planned, before you react (see point number two above) take a step back to firstly recognise the reaction that is about to take place and add in a deep breath. I recommend breathing in through the nose, feeling the rib cage expand sideways, forwards, backwards and then upwards towards your heart and lungs and then either releasing through your mouth (gently, and slowly) or if you’re in public slowly releasing through your nose.

Another really great technique to start to shift your mindset is to get curious. I mean it’s nice to think we know everything but the reality is we don’t, when something or someone is troubling you, take a moment to step back and if needed, ask a bunch of questions to yourself or of those around you to seek to understand. Through understanding we start to break down the barriers, and through being curious we start to see things from a different perspective, even if we are only shifting our own.

Take a break. This can be in the form of stepping away, taking a holiday, or simply making sure that you do something for you. Make a habit of getting out of the office, away from your desk for lunch at least once, if not every day and maybe even try to find a spot in the fresh air, or in a park nearby your office. And if all else fails, make sure that when you do take some time away from the office that you’re TRULY enjoying the space and separation from work. This break, or breathing space, will give you the chance to slow your mind down, and help you to see the bigger picture. That there is more to this world than just our work.

If you want to remember these tips and tricks, make sure to download your FREE Mindset Magic Postcard to put up on your desk at work. 

You can also download the following versions below:

JPEG - pastel

PDF - pastel

JPEG - blue

PDF - blue

[yogakiss]

Luxury SUP Yoga Day Retreat

Coming soon... 

[yogakiss]

Copy of Luxury SUP Yoga Retreat - Noosa Heads

A weekend is all you need to re-energise and refresh and this luxury SUP Yoga Retreat, hosted in the heart of Noosa Heads is the perfect opportunity to getaway with a friend or on your own and spend a weekend by the sea. 

This retreat combines the luxury of 4.5 star accommodation, the stunning beaches and waterways of Noosa Heads with decadent healthy meals, topped off with plenty of yoga, stand up paddle boarding (and yoga on paddle boards) and introduction workshops to meditation and yogic breathing that you can take home with you.

Our weekend has been carefully created to help you withdraw from your world just long enough to experience the art of letting go and learning how to experience each moment exactly as it is. We will start by acknowledging our fears and self limiting thoughts and then how we  can let them go through our practice, workshops and activities over the course of the weekend. Group sizes are kept to a maximum of 10 people to ensure that each person get's the required support and attention that they need over the course of the weekend and special care is taken to ensure that each guest gets the opportunity to work on their practice, in whichever way they need. 

No experience on a stand up paddle board or yoga is necessary for this retreat, all that is needed is a willingness to step out of your comfort zone and onto the water in a beautiful location ready to breathe in the fresh air and bliss out whilst floating on the calm Noosa waters. 

The Location

Noosa Heads is located at the top of the Sunshine Coast and is blessed with tropical temperatures, crystal clear water, white sandy coves and beaches, a stunning national park (with a number of walking tracks to choose from) and cosmopolitan dining and shopping. 

Our retreat makes the most of the stunning scenery with our yoga being practiced outdoors and in nature the entire weekend. There will be plenty of yoga time, movement and also lots of down time for you to enjoy the beaches and maybe some shopping on Noosa's famous Hasting's street, or perhaps in Noosaville. 

Your Host

Kat Harding is Australia's first qualified SUP Yoga instructor and has been sharing luxury weekend SUP Yoga retreats and regular SUP Yoga classes in Noosa Heads since 2013. Kat has created this weekend to give you a taste of everything that Noosa has to offer from it's beautiful beaches, to it's stunning waterways, local, seasonal food and produce and even a welcome pack from some of Noosa's local companies. 

The Accommodation

Situated at Noosaville, ‘Noosa on the River’, Noosa Outrigger Beach Resort is nestled among Palm fringed tropical gardens, heated pools with spa’s. Boasting luxury apartments overlooking the beautiful Noosa River and apartments located amongst the tropical gardens away from Gympie Terrace Noosa Outrigger resort is perfect for a peaceful weekend away.

The retreat price includes a room in a luxury three executive apartment, depending on your choice of room you will either be situated in a queen room or a twin room. Room options are limited so please make sure to book and pay your deposit to avoid disappointment. 

Noosa Outrigger Beach Resort offers 4.5 start luxury accommodation just a short ferry ride to Hastings Street and situated around 3 heated pools with spas for guests to utilise. 

Schedule

Friday

3.00pm approximate time of arrival & group welcome;

Sunset standup paddleboard waterway tour;

Welcome dinner & nutrition talk hosted by Georgia Maile (qualified nutritionist - read more about Georgia here).  

Saturday

Sunrise morning SUP Yoga; 

Group breakfast; 

Free time;

Group picnic lunch from Vanilla Food by the beach; 

Sunset gentle yoga flow & relaxation; 

Group dinner at Hastings Street.

Sunday

Sunrise SUP yoga and paddle; 

Group breakfast at hotel; 

Check out, leave bags at reception; 

Group walk; 

Meditation & Pranayama workshop & close of retreat; and

Approximately 1.00pm Farewell & travel home. 

Price

Twin Share accommodation: $900 pp      (in a twin room)

Single Accommodation: $1100 pp

(in a queen/ king room with own bathroom - please contact me if you wish to share a bed with a friend, the price will be reduced to the twin share option)

What's included:

2 x SUP Yoga classes;

Yoga flow & relaxation by the beach;

All meals from the beginning of the retreat until the final breakfast;

One dinner hosted by qualified Nutritionist Georgia Maile including take away recipes and the opportunity to ask questions about diet and healthy lifestyle choices;

Sunset stand up paddle board waterway tour to begin the retreat experience;

One way group transfer from Sunshine Coast Airport;

All other transport throughout the weekend for our yoga and meals;

Help and guidance from me on your yoga practice and the practice of mindfulness and gratitude in your daily life; 

Meditation and pranayama introduction workshops; and

A welcome pack including discounts & gifts from local Noosa & Brisbane companies. 

What's not included:

Alcoholic drinks, you're welcome to purchase them with dinner if you wish; 

Return transfer to Sunshine Coast Airport; and

Your flights or travel costs to get to the retreat. 

Terms & Conditions of Booking

Want to read what guests have said so far? Read their Testimonials here. 

Need more information? 

[yogakiss]

My Oracle Cards

When I met my best friend a few years ago we instantly clicked on so many levels. So much so that Nicole and I pulled together an e-book together within a matter of months because we were inspired to share our journeys on how we get active, how we nourish our bodies and how we practiced gratitude every day.

Since then we’ve moved on from the e-book but still continue to live our best lives through this philosophy and when the opportunity arises between travel, running around after a 1 year old and multiple work commitments we take a moment to breathe and to REALLY check in on ourselves and each other.

Nicole introduced me to oracle cards a couple of years back, and often, when one or both of us are feeling overwhelmed, lost or in need of some guidance we start to get all ‘woo-woo’ and like this last weekend, we pull out the singing bowl, clear the energy in our space and ask a question that we feel we need the answers to or some clarity on in that moment. Often we find that the cards tell us the hardest truths, the things we know but that we don’t do anything about and this weekend they hit the hardest for me.

So for this blog I thought I would share what was presented to me in my Oracle Cards and in doing so share a little more with you about me, and also perhaps inspire you to take a moment out of your day to seek clarity on whether you are truly on your right path or whether there are some reminders and wake up calls that you need right now.

Nicole and I pulled 3 cards each, usually the first indicates the past, the second is the present and the third, the future. Whether they are upright or upside down also counts so make sure to pay attention and to also let those that fall out of the deck as you clear the energy and move them about form part of your reading.

So without further ado, here they are…

Card One: The Sun – New Beginnings and Great Creativity

The sun brings blessings to the earth, and this card portends blessings in your own life as well. Just as the sun nurtures the earth, bringing new life in the spring and summer, this is your time for a new beginning, the onset of a nurturing, new light in your life – the light of Divine inspiration and personal growth.

This card often marks a time of great creativity, bringing the culmination of an important new project, such as the birth of a baby or the writing or publication of a book – or even the birth of a new you! Now is the time to put your energy into expressing your truth and vision. Visualize the light of Divine love pouring into your heart and mind like the rays of the sun, bringing inspiration, growth, and abundant blessings. See the future you want to create and know the sun is shining on your intentions now.

Card Two: Attachment – Perceived Need and the Choice to Let Go (I always get this one, it’s a big thing for me)

In the upright position (which it was) this card reveals your passage forward is being stopped by strong attachments to old patterns or people of the past. The chain at your wrist is bolted to fear from the past or desperation about the future. Although you may wear the mask of pretence or even contentment, you simply can’t seem to go forward.

The stuff that’s keeping you stuck could be physical addictions, emotional patterns or even old relationships. Are you living in fear, addicted to old, unhealthy habits; or so desperate about the future that you can’t be happy now? If so, the chains that bind you could be of your own making. This card is telling you that it’s time to take the action that you need to break out of your chains and move forward to an open, free, healthy and authentically happy life. It may take some courage and effort to let go, but know that you are capable of doing it. Until you do, the difficult energy will keep repeating itself , keeping you stuck.

Card Three: The Temple Path – Spiritual Purpose and Support

Receiving this card represents your own spiritual evolution. The winding path you are on leads to a blessed temple in a lovely garden, symbolizing the spiritual destiny your soul has had in mind for this lifetime. This card upright is here to tell you that what you’re going through now is all part of your souls process. You are on a karmic path and heading in the right direction, and the choices you make now are important for your personal growth and life lessons.

The lights around the temple represent the spirit world – your family members and friends, angels and guides – all the loving spirit helpers who long to assist you. Call upon them and be open to their wisdom and inspiration.

This is a wonderful, life expanding time, so keep in mind your personal priorities as well as your spiritual connection. Following your higher intentions will help you move your life forward in dramatic ways, and connecting with spirit – and your higher self – will have a wonderful influence on all that you experience. 

[yogakiss]

The Office Workers Series - Managing Stress at Work

It’s inevitable, some would say, to experience some level of stress at work, or in your work. In fact, it’s important for us to experience stress to a certain extent in our lives as long as it’s balanced with times of deep relaxation and comfort regularly.

There are a lot of studies about the impact of stress at work and on peoples lives and we know for a fact that prolonged stress can often cause more severe health concerns for us physically and mentally over time. Despite knowing this managing stress in our lives is actually quite hard, and particularly because we often feel that we are unable to control the stressors that enter our daily and most importantly work lives.

I know myself that I experience stress almost daily in my work life, and whilst sometimes it really impacts me in what I do and how I am feeling there are other times where I am able to recognise it for what it is and implement these quick fixes to help me feel instantly better.

1.     Take a deep breath. The yogi in me always comes back to this. It is the easiest way to bring yourself back to the present moment particularly in times of self doubt, when you’ve just realised you’ve forgotten to do something that you had promised the day before or even in times when you’ve got an unhappy customer or client in front of you (or on the phone). Taking one slow breath all the way into the diaphragm helps us to massage our vagus nerve which is connected to our parasympathetic nervous system (relaxation).

2.     Take a minute or two to get a drink (preferably not caffeine), go to the bathroom or go for a quick walk. When we perceive or experience a fight or flight reaction our body sends a rush of adrenaline into our body, you may even notice the reaction to it by becoming a little shaky, maybe you feel hot or sweaty all of a sudden or short of breath. This is your bodies physical reaction to stress and what we too often do, especially when we’re at work, is that we try to ignore the feeling of stress rather than allowing our bodies to experience the sensations to then move on. If we don’t let them happen and pass we end up storing this nervous, or anxious energy within our bodies somewhere, often causing digestive issues, tight muscles, sore neck or jaw and even we can even hold on to those emotions meaning that our recovery and ability to move on in our day. Getting up and taking a brisk walk to the water cooler, the bathroom or and perhaps even taking a deep breath when you get there (see point one above) can help us to release that energy instantly, and enable us to move forward and refocus on the next task at hand.

3.     Allow yourself 5 minutes at the end of every day to decompress. This may not seem like much, but often 5 minutes in silence, even if it’s thinking over the day and then finishing by focusing on one thing that you are grateful for that day, allows us to compartmentalise what we have experienced and return ourselves to the present moment through practicing gratitude. You may be grateful for the fact that you made it through that day at work, that you had the strength to carry on when you had a bad experience or perhaps for the fact that you now get to go home or go to a yoga class or maybe you’re grateful for your work because it helps you to pay for your upcoming yoga retreat (if you want some inspiration look HERE). There is no better feeling than knowing that part of your day, or experience in your life is over and replacing that with gratitude is a sure way to help you to de-stress and relax.

Read more in my #Yogaforofficeworkers series on my journal, and make sure to follow my instagram for daily snippets of inspiration, thoughts and tips. 

[yogakiss]

Learning from my retreats...

(written in Mexico)

Most of my retreats are different, I mean half of the time we’re in a new location, it’s a completely new group of people and the theme of the retreat is different or shifts in order to ensure that everyone finds their place and experiences what they need to during the time we have.

One of the questions that I always ask people before my retreats is what is something that they want to experience whilst at the retreat and what are three words they would use to describe themselves. I find this gives me an opportunity to consider the different experiences we perhaps come with that make us who we are, or who we think they are, and the different ways that people may come to experience or achieve what they want during their time on the retreat.

As a lot of people find my retreats on social media, or online and often have not met me in person, I find these two questions important to find a starting point to connect with them, sometimes it is that the words that are written are wishes, or hopes, sometimes they very accurately sum up the person, and either way it doesn’t matter because it is simply a chance for them to open up and choose some words that they wish for me to be aware of.

It's important to me to create a space for my guests to experience what they think they need to, or at the very least something that perhaps they didn't think they need to. Sometimes this is confronting, for them and for me but I know that simply avoiding or stopping these things from arising doesn't help us as human beings in the long run. 

In saying that of the most important lessons I've learnt, both as a student and as a teacher, in every day life and work and yoga, is that you cannot resonate or connect with everyone, and you also cannot make everyone happy. In fact, in some ways, I need to remember it is not my job to make someone happy, it is my job to open up a pathway, to provide guidance that can be received or passed over, in order for a person to find their own happiness. I cannot create someone else's happiness, I can only offer a pathway, just like Patanjali did, for someone to find it themselves. There have been plenty of incredible teachers who I have crossed paths with as a student who I know teach an amazing class, and who are well respected and loved within their communities, but of whom I have not connected with for whatever reason. And that’s ok, I hope they are ok with that too, because I most certainly have come to terms with and accepted that as a fact with the students who join my retreats and classes too.

I have learnt that my job in leading a retreat is not to provide the answers, it is only to create a space for everyone to feel comfortable to share, to connect, to open up and in doing so to find out something about themselves they may not have been aware of or that opens up a new opportunity or pathway in their lives. Sometimes this happens, sometimes it doesn’t, and sometimes it’s not needed. But I have learnt that I cannot force my learning’s, and teachings and opinions on others, I can only question and provide thought provoking insights, or challenge the normal neural pathways in order to give everyone an opportunity to EXPERIENCE something different (even if it ends up being they dislike me).

So today I wanted to write this so that I can share something from my heart from an experience that I have had, and please remember this is my perception, as I can only speak for myself.

I have had an experience where I have felt frustrated, overwhelmed, tested, and like my patience has been used completely. I am sad because my instinct was to protect those who have come to this retreat willingly to participate, to connect, to experience something new or different for themselves, and my only instinct and focus should be on creating a nurturing space so that this can continue to happen.

I have seen this group fall and laugh and even sometimes get a little teary (well I did today anyways), I have seen them support each other and be incredibly patient and understanding of each other and those around them no matter the experience, or the energy that is returned to them. I have seen them be open to the fact that everyone comes with their own stories, and that they are mindful of the energy and the space that they have arrived in to the retreat and our classes and workshops and I have seen them take leadership in ensuring that everyone is considered and included. I have also seen that this, has not been returned, and today, not for the first time, I have seen someone who openly criticised another without warrant and without the intention to better that person, and despite that then being directed at me, I feel sad that any other person in the group may actually feel that it was about them.

My instinct in that moment, when those words were shared, should not have been to protect, it should have been to nurture, it should be to remain open to every single person no matter what shit we have or haven’t been through in life, because let’s face it, life is not perfect.

But today I also learned something about myself, I learned that I am fiercely protective of those that I love, those that I cherish, and that it is ok to not be perfect myself. That I am allowed to feel frustrated, overwhelmed, impatient, but that I also need to have enough self awareness of when I am doing that, of how I impact those that the energy is directed towards.

Not everyone will always have a perfect retreat experience, most of the time we won’t know who will arrive or who we will share it with and a lot of the time we take the risk because of our own reasons anyway. Sometimes, we will choose a teacher we cannot connect with, sometimes we do but something changes that, and sometimes we realise in life that we had to be in this place, with these people to learn a lesson about ourselves and our reactions when we are challenged.  

Today was the first time I have ever let someone see how fiercely protective I am over those who attend my retreats, especially when I feel that someone openly or even inadvertently is affecting the experience of those around them, and even more so when a person actively chooses to do this, openly in front of the group, during a time where others a feeling vulnerable, and ready to share their experiences.

I now sit here wondering to myself about whether I did the right thing, and I expect that the opinion of everyone may differ depending on your own experiences and beliefs and that’s ok. So I am writing this blog to take the opportunity to explore, without blame towards myself or others, my response and what I can learn from that.

Today I am the student. Today I am learning more about myself. Today I am not perfect. 

[yogakiss]

Spring Detox Retreat - Noosa Heads

Everything is possible in spring, with our lives getting busier, the summer months and most energetic time of the year approaching it is the perfect time to take a few days out and detox your body.

The Spring Detox Retreat combines the practice of yoga for stress and digestion and a focus on nutrition and eating for health by bringing together movement and a gentle detox helping you to renew and revitalise your body and mind ready for the summer months ahead. 

Each day will start with gentle, mindful yoga to stretch out the body, expand the mind and to help us to remove the toxins we have built in our digestive system, followed by fresh juices, bone broths and other freshly prepared seasonal meals to aid the detox process. 

Designed to help heal, nourish and support the body and the mind this weekend will provide an introduction into to a gut health, the digestive system as our second brain, detoxing and cleansing the body and will include broths and fermented foods, cooking classes, workshops on stress, mindfulness and meditation in order to send you home with the knowledge and tools you need to live and feel well every single day. 

Itinerary

On the Thursday night we will check into our accommodation on Noosa hill overlooking the sea and will be treated to a nourishing whole foods dinner followed by a gentle yoga nidra to aid sleep and relaxation. 

From the Friday morning we will begin our daily schedule including a gentle morning yoga class, fresh juices, unlimited herbal teas, bone broths, a workshop focusing on gut health and the impact of stress and our daily lives on it and will finish with a nourishing dinner, of which you will help cook. 

Saturday we will take it a little easier starting with a gentle yoga practice incorporating meditation, followed by fresh morning juices, unlimited herbal teas, bone broths and a workshop on fermented foods hosted by Kirsty from Kultured Wellness. Our day will finish a slow walk along the beach, a decadent meal and a relaxing yoga practice. 

Our final morning we will start to feel the benefits of our cleanse and will enjoy a yoga practice incorporating meditation, followed by our breakfast of juice, unlimited herbal teas and more. Following our check out you will be treated to a workshop on how to use 'yoga' techniques in your daily life to minimise the impact of or your reaction to stress, anxiety and depression in your day to day life in order to keep your gut working optimally. 

Your Hosts

Kat Harding is a qualified human resources professional, Yoga & SUPyoga instructor who shares luxury retreats in Noosa Heads, Greece, Croatia and soon in France, Mexico and Byron Bay! Kat is passionate about sharing more than just asana practice with her students, and focusses instead of providing experiences that her guests won't forget. Her practice is built upon a number of styles of yoga, is playful, soulful and incorporates both strength, flexibility, mindfulness & stillness. 

Georgia Maile is a qualified nutritionist, barre and pilates instructor based in Noosa Heads. She is passionate about the connections between the nervous system and gut health, learning to read your body’s signs and symptoms and using food as medicine to heal digestive issues, anxiety/mood disorders and to address weight loss issues in order to help you feel alive and well. 

The Location

Our accommodation for this retreat is in the three bedroom townhouses at the luxurious The Rise, Noosa Heads. You will either be in a twin share room, or a double room sharing a bathroom with no more than 2 other people. 

Each townhouse has a fully equipped kitchen where will will stock you with plenty of nurturing health foods and organic tea for the duration of the retreat. You will also have full access to The Rise's resort facilities which include:

A 20 metre heated wet-edge swimming pool;

Cascading streams and waterfalls;

Complimentary undercover security car parking;

400 metres stroll to Noosa Main Beach and a pleasant walk to the Noosa National Parks; 

FREE Wireless broadband (higher limits for direct bookings); and

A hot jacuzzi. 

Your Investment 

$1,100 (AUD) - see inclusions below for more details.

What's included 

3 nights accommodation in the 4.5 star The Rise Noosa accommodation, twin share; 

Organic cleanse juices, bone broths, unlimited organic herbal tea and additional meals over the course of the retreat; 

A introduction workshop with Kirsty and a take home fermentation kit from Kultured Wellness; 

Daily workshops with Georgia Maile, qualified Nutritionist on cleansing, detoxing, gut health and digestion and what you can integrate into your life after this retreat; 

Daily yoga, meditation and mindfulness workshops designed to help the detox process and to give you tools to support your health and wellbeing when you leave the retreat;

Gentle group mindfulness walks along the beach at sunrise and sunset;

Plenty of time to relax and enjoy the beautiful surrounds of Noosa Heads; 

Applicable handouts and material for the retreat workshops; 

A luxury welcome pack put together thanks to local businesses; and

The opportunity to relax, unwind and detox in time for the summer. 

Want to know more? 

Read the testimonials from my previous retreats here and find out why you won't regret investing in yourself. 

[yogakiss]

Retreat Wrap Up - Yin & Yang Yoga Retreat, Byron Bay May 2017

This retreat was really special to me, I guess they all are, but this is the first time I’ve shared the work that I created for my Yin & Yang of Yoga Retreat in Greece in 2016 in Australia.

Like a lot of people I first began practicing yoga because I had heard that there were some amazing benefits and the potential that it could change your life for the better. For a long time I searched for a class that ACTUALLY made me feel good, one where I felt the need to go back again, and again, and again. It’s nothing against the teachers or the studios I was going to but for some reason I kept leaving not really having felt anything, other than a bit of a workout and a good stretch. Don’t get me wrong, it definitely got me started and for about 6 years I kept going back, without really finding what it was I was expecting or perhaps looking for.

Then I found it. A teacher on the Isle of Wight who was sharing a little bit more than just the asana practice of asana, and through his teachings, and all of the reading, researching, experiencing (both on my mat and in life) I created THIS retreat.

Based around the eight limbs of yoga and incorporating them into daily life this retreat was an opportunity shared what I have learnt about the self, through a range of pathways and open ended sentences so that we can determine exactly how this works for us.  

We all know that yoga can bring great benefits to the body and the mind and how positively that can impact our work, our home lives, our relationships with others and ourselves but the question always in my mind was HOW does it actually do that?

This retreat weekend was all about THE HOW. How can yoga actually impact my life in a more positive way other than simply making my body feel great?

We started our weekend with an introduction to the yamas and niyamas and some simple ground rules based around listening to your body, treating your body with compassion and kindness, knowing your limits and not trying to be or achieve something that is not for you that day, taking the time to listen to and learn from your body and your mind and everything that’s happening within it and most importantly taking the time peel back the layers and discover and accept your truest self (for all of the good and bad).

Our practice finished by candlelight, breathing deep, sinking into our bodies into the earth beneath us and feeling the release of everything in the outside world preparing us for a weekend in paradise sharing this experience together.  

Over the course of the weekend through our practices and workshops I introduced a new limb of yoga: asana, pranayama, pratyahara, dharana and dhyana. We tested each one through different types of physical, seated, mindful and meditation practices. Combining practical tips, learnings from past experiences and considering what it is that we want to feel, we explored how each limb of yoga can impact our lives and the way in which our lives could be experienced through incorporating them in various different ways.

We were also joined by the lovely Georgia from @barreandberries, a qualified nutritionist guru who shared with us how we can listen to our bodies, treat them with respect through the food choices we make each day and how we can eat seasonally in order to be more in tune with our bodies and in turn nourishing our bodies.  

Each one of us came with our own stories, our own experiences, our own wishes and hopes and dreams for the future, for what we wanted to feel in our lives and over dinner we shared these hopes and dreams, the discoveries of the self that we had in our practice and at other times we quietly contemplated what we had experienced and what we could learn from it.

Our final day opened with a practice of deep yin yoga, a slow moving, and mindful meditation to help prepare our bodies for the feeling of complete stillness. A chance to slow down.

After breakfast we took a walk to the beach, in silence we felt the sand beneath our toes and finally settled in the sun and started exploration of mindful eating, meditation in nature and finally a short meditation to close the retreat.

If you have been on a retreat, or if you have led a retreat, or even a group of people in some way where they have been sharing their energy with you, you will agree that it is the biggest privilege. Having a group of people trusting you with their bodies, their minds, their hearts for a weekend, allowing me to hold them in a space, is something very magical, and even more so when they have never, ever met me in person before. Every time I am amazed, grateful and definitely very honoured to be in their presence.

Saying goodbye get’s me a little teary but I know that we will each hold this experience in our hearts until the next one, perhaps even forever.

So thank you, to all of the beautiful souls who showed up for themselves and who went with me, trusting me, as I led them through practices they had never experienced and sometimes never even heard of.

[yogakiss]

My top 4 tips for making the most of your annual leave allowance.

Let’s face it, there are SO many holiday options and the world is such a small place nowadays that planning your holiday and the ways in which you want to use your leave from work each year can be hard. Throw in having to coordinate family, partners, friends and also the myriad of stunning destinations we see on social media and it can be a really hard choice to choose where to go.

So with all of this in mind here are my top tips for how you can make the most of your leave AND see the world while you’re at it.

1.     Mix up your holidays with some short or long weekend breaks in locations that are easy to get to from where you live. 

Going on a weekend retreat or even a long weekend retreat means that you will only have to use one or two days of leave at a time. If you spread this out throughout the year and use it in conjunction with bank / public holidays you're going to feel like you've had plenty of time away from your workplace and you will still be able to save the bulk of your leave for the longer holidays you have planned. 

MY TIP: Use your weekends to go on yoga retreats. A little mini break can be just what you need to hit the reset button and often all-inclusive retreats are a little cheaper when they’re only for 2 nights. Plus you get the added bonus of REAL relaxation without feeling like you've left your partner or family behind for too long. 

2.     Schedule in at least one full week of holidays each year (with a buffer of one day before and after, just to recover before you head back to work).

Sometimes we need to take a little bit longer away from our work to really relax and step away from the madness of every day life. The purpose of taking leave is to have a break from the workplace, to avoid fatigue and also to reinvigorate and get inspired for heading back into the real world again. We’re overworked, and proud of it, but to avoid burnout it’s important to take some time, without any work emails or life drama to relax and do something that YOU want to do. One week is a great kick start to this, and if you can draw it out to two you’ll feel a million times better for it.

3.     Plan your year and holidays in advance to get the best deals.

Most retreats, airlines and holiday companies have special early bird deals for paying your deposit before a particular date. So take the time to sign up for airline specials and make sure to lock in your holiday before the early bird discounts end. Be sure to check to make sure you can get the leave before you do this though, or at the very least buy travel insurance to cover you in case something changes so that you can get your money back if you need to.

MY TIP: Most international airlines release their flights 11 months in advance, which leaves plenty of time to save for your accommodation or retreat once you’ve booked your flights.

4.     Look for deals where you can save money if you bring someone with or go twin share. This may take a little convincing to get your friend or partner on board but often you’ll both save a lot of money if you were to compromise on attending each others holidays each year. As long as you don’t mind sharing a room or sometimes a bed, this is an option where you have the comfort of someone you know travelling with you, with the added bonus of a cheaper retreat or holiday and someone who you can share your holiday memories with. 

For more details on my weekend and week long retreats around the world CLICK HERE. 

[yogakiss]

Yoga for Office Workers - Emotions in the workplace (or in life in general)

If I had a dollar for every time a person apologised for feeling or experiencing something in the workplace (or even outside of work) I think I’d be close to a millionaire right now, and I don’t know about you but it worries me to think that there are that many people who feel that it’s not ok to express themselves fully in the workplace, or at all.

When a company recruits a person they go through a process of understanding if their morals, ethics, and values are in line with what the company believes in because we know that this is the key ingredient to creating engagement or connectedness within a work environment.

Yet when I look around in ALL of the organisations I’ve worked in, when I think about the conversations I’ve had with colleagues, friends, family members – those who I have just met, one comment that most people make is that they do not feel comfortable truly opening up and being themselves, no matter what emotions arise, within the workplace.

Too often when I’m talking with someone and they are sad, or anxious, or worried about their work, home or social situation they apologise for feeling that way and make it out like they ‘know it’s silly’ or they ‘shouldn’t feel that way’. We were built as human beings to experience both pleasure and pain, stillness and movement, we were built as human beings to have hormones, emotions, neural pathways that trigger fight, flight or freeze modes – we were meant to experience this things, unapologetically, in order to move on.

What I often find is that this expression of ‘I shouldn’t be feeling this way’ or ‘I’m supposed to be grateful’ and ‘these emotions are silly’ actually hinders our ability to acknowledge what is going on and then move on from it. It’s a great start to know that we are experiencing an emotion, that there has been a trigger within our bodies and our brains but we then downgrade what is happening by making it out to be silly. What is all that about?

This can then lead to is disengagement, detaching from the workplace, colleagues, family or friends, longer term health problems (both mentally and physically) from not releasing the pent up emotions and experiences we’ve had and often we build up resentment to whatever it is that is triggering us. Too often this is towards our work, our workplaces and sometimes even a colleague (or department of colleagues) which is not helpful for building a culture of engagement or a feeling of success in what we do each day.

So here are a few quick tips and thoughts for managing your own and others emotions in the workplace and at home:

1.     Slow down. We spend so much time racing through life or through our work thinking that this makes us more productive. This often stops us from taking a moment to truly acknowledge the concerns or issues that have arisen, whether perceived or real, and then methodically work through our next steps forward. There is always a need to immediately talk to the person who may have upset us, or walk away from the challenge or problem that has arisen without fully solving it because it seems too hard, too out of our control, or even run head on at that problem or challenge to quickly without actually considering what we need to do to move forward in a positive and productive way. My advice - don’t speak to someone you are upset with (in any way) until you have made sense of what YOU are experiencing, and have taken the time to consider what you ultimately want to achieve by having that conversation (and hopefully this outcome is based in the positive, not the negative). Seek advice, let the excess noise and thoughts out to someone trusted at work or at home, take your time to consider everything and then move forward. Don’t rush into conversations, don’t scrap things that haven’t worked immediately, slow down, pause, and then proceed.  

2.     Take a breath. Not only does this help with point number one (it gives you a couple of extra seconds at the very least) but it also gives your nervous system a little kick to say it’s going to be ok! An instant reaction when something that we consider to be a danger arises (emotionally/ physically) is that we hold our breath, often unconsciously (think about it). This then leads to our sympathetic nervous system to kick start preparing us to run, or sometimes to hide. By stopping to take a deep breath we CONSCIOUSLY change this reaction within our nervous system and give ourselves a second of space to process.

3.     Walk away. This doesn’t always mean forever, but it’s important to step away and consider your options in order to use your logical brain, not your emotional brain. I attended this great workshop where Gold Mind introduced the theory of ‘flipping your lid’ and it’s so true. When something stimulates our nervous system, both in a good or bad way, it has the potential to literally flip the lid of our neo-cortex or logical brain, which leaves open the limbic system (our emotional, sensory processing, attention, consciousness, autonomic control, motor behaviour and more) to run the show. For this reason, we literally are not in the right state of mind in order to make decisions from a place of clarity. Stopping, walking away and switching back into our logical brain will result in better decisions based on true intuition and knowing.

4.     Never apologise for experiencing what you are experiencing, but do apologise when you have made a decision, or spoken inappropriately or out of line when you flipped your lid. And there is DEFINITELY a difference between those two things. Your emotions arise, and as long as you can see them for what they are, implement the first three steps and then move forward before making any ‘emotional’ decisions will hopefully prevent you from having to apologise for making a bad decision or reacting in a way that negatively impacts those around you. And because no ones perfect, simply understanding when you don’t need to apologise because you have been triggered vs. when you do need to because of something you have said or done helps you to become more mindful at the very least. You don’t need to apologise for how you were or are feeling, any apology or retraction that is necessary should be based on the ACTUAL ACTIONS that have impacted the world around you.  You are allowed and should feel what you need to, and if for some reason the place that you work in or the relationships that you have trigger you into a limbic response more often then they don’t then please step back and take a moment to consider whether you truly align with them or whether you need to walk away and towards a new opportunity, perhaps more permanently.

These four tips are just the tip of the iceberg, there are so many more ways in which you can handle your own and others emotions in the workplace and also in life in general and really, these 4 points are all about mindfulness. Being aware of, acknowledging and then letting go of the stimulus around you. It will always be there, we will always experience stress or perceive danger it is simply how we manage that and how much of it WE CHOOSE to hold onto that drives our emotional, spiritual and physical state each day.

Stay tuned for more blogs on topics like these, including mindfulness in the workplace, managing stress in the workplace and more. 

[yogakiss]

The Yin & Yang of Yoga Workshop

Yoga is about more than just an asana / physical practice, and in fact, as outlined by Patanjali in the Yoga Sutra's there are eight limbs (or parts) to yoga of which only ONE is a physical practice. 

In this workshop we will explore the eight limbs in practice, starting with a short talk about the Yamas & Niyamas and how we will use them in our practice, followed by a practice of Asana, Pranayama, Pratyahara, Dharana and Dhyana. 

So what does this mean? We will be exploring the way in which we treat ourselves and interact with the world around us, a physical asana practice of sun salutations and yin yoga (at times without our sight - carefully guided by me of course), mindfulness techniques and a short meditation to finish before our relaxation. 

This class is suitable for all levels, as it is a great introduction to Yoga - what it is, what it means and how we can use it at home, work, in our relationships as well as building our practice on a mat. 

Our workshop will finish with a cold pressed cleansing juice and delicious protein ball thanks to Made By Krista and the opportunity for you to ask as many questions as you would like. 

Date: Saturday 8 April 2017

Time: 9.00-11.30am 

Location: Nettlecombe Farm Studio, Nettlecombe Lane, Whitwell Isle of Wight PO382AF

Price: Early bird price of £35 if booked and paid before 3 April 2017.   £40 for 2.5 hours of practice, and your very own cold pressed juice from Made by Krista + Protein ball to take away. 

Bookings: limited to a maximum of 15 people, make sure to book before it sells out.

Parking: Please park in the car park by the fishing lakes as the car park next to the studio is reserved for guests staying at the accommodation. 

Buy your tickets now (as all other workshops on the Isle of Wight are sold out):

Or email [email protected] if you have questions or need more information.