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3 ways to find time for YOU

“I need 28 hours in the day” I say under my breath. Work, kiddo, family, school… “where do I fit in?”

I guess you can say I’ve spent the better part of 2018 figuring out how to ‘fit in’ time for myself. I’m still not where I want to be on my own priority list, but it’s getting better.

Here are three ways I’ve found make it easier to fit in time for me, so I can be a better mom, friend, and business owner.

1: Go to bed early – wake up early.
This took me forever to actually do. I planned on doing it and to be honest, I don’t always get up..but I recognized that there a fewer demands for my time between 5 to 7 am in the morning. Which means, I get that time for me. I used to work really late at night up until a few months ago, because I had so much to catch up on. But once I stopped, I found…morning time is my time. It also makes me waaaay more productive during the day once I have my workout and meditation and SHOWER IN!

2: Be ok with the mess!
This one is tricky, I used to be a neat-freak, just ask my ex or my roomie from college. I always spent my day cleaning or picking up. After baby though…not so much. It still stresses me out. Actually, I say “my house is a mess” a lot. And i need to stop feeling bad about it, because if it’s not Friday afternoon…it’s not getting cleaned up. Hah, but seriously. With a 4-year old in the house, good luck keeping everything in the right place.

3: Fuel your brain in the car.
Audio books and podcasts. Always on. Interesting people, new perspectives, learning…I am addicted. Unfortunately, I don’t get to sit down with it anymore. So, in the car, I learn. My 4-year old loves it too, although I’m not sure she really gets it.

I don’t know about you, but I always get a little frustrated when I hear, “schedule time for yourself” well duh! But my life isn’t THAT predictable, which is why I opened my yoga studio in the first place, so I could have a place to ‘pop-in’ whenever my day had an opening for me.

I wish you a very happy self-care Christmas,

-C

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3 ways to use essential oils in your home

When I got pregnant I woke up. I started asking myself “what am I putting in my body?” Actually, I woke up a little before I got pregnant…but I started taking it seriously. Very seriously.

I made the conscious decision to eliminate artificial sweeteners (yeah, I know studies say they are safe), I was looking at the contents and ingredients of everything. The one thing that freaked me out the most was the thought of my new baby licking surfaces. Like, yikes.

So, I started experimenting with natural ways of doing things in my house as well. Making “natural alternatives” was well and good as long as I was home with the baby, but the second I went back to work I had to get people to do it for me. Still, the products of “healthy family” companies weren’t completely chemical free.

Until I found essential oils..volatile PLANT COMPOUNDS. Herbs have been used for everything for ages, and I found out, a lot of them are anti-viral, anti-bacterial, and anti-fungal. I call that winning.

My three favorite ways of using the essential oils are for:

-SURFACE MULTI-SPRAY

-DETERGENT

-SPA-SHOWER MIST

The recipe for the multi spray is below, but if you’d like to learn more about how you can make your home GREEN(ER) we are hosting a workshop at Norway Power Yoga this Friday at 18:30 where we give you lots of tips and tricks (and recipes) and you can reserve a spot by emailing hello@norwaypoweryoga.com.

To health and happiness,

Caroline

AuthorAdmin

Yields1 ServingDefault (1 Serving)Double (2 Servings)Triple (3 Servings)

 5 ml VINEGAR
 1 l WATER
 10 drops LEMON ESSENTIAL OIL

1

Combine all in dark glass sprayer bottle

Ingredients
 5 ml VINEGAR
 1 l WATER
 10 drops LEMON ESSENTIAL OIL
Directions
1

Combine all in dark glass sprayer bottle

MULTI-SPRAY
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Don’t you just love titles like those? 5 things to do to live a happy life? Here..heres five ways that MIGHT work, but only if you do it.

That’s why, I titled it “5 things yoga will do for you…” because YOU don’t have to do anything, well except showing up to yoga (sorry, you DO have to do SOMETHING).

1) You will care less what people think

For real. Because you know, that ultimately it doesn’t matter how your butt looks or whatever you should have been doing. You know that the moment is here, and here alone. So you won’t waste your time thinking about that, you will be busy living YOUR life.

2) You will be strong in ways you never before deemed important

Ok, yes, you will learn to do a mean-ass Chaturanga and develop tricep strength you didn’t think was possible. But more important than that, you will develop awareness, self-awareness. I think self-awareness is the ultimate show of strength. You’ll learn to recognize when you are acting or borrowing validation from other people to compensate when you’re feeling low, or bad. Or you’ll see that ultimately, you don’t have control over what happens to you..but you can always control how you react.

3) You will learn to appreciate and honor your body

Your body is a temple. Let me repeat that…your body, is, a temple. You will realize this, either right away or 5 years down the line. You’ll begin to recognize how much power you have over your body, in the way you move it, feed it, and the way you think. Your body is a temple (you might not believe me now, but can you really afford to miss out on KNOWING that?!).

4) You will learn to appreciate other people and their roles in your life

People are lessons. Every single person in your life is there for a reason. Shit. I’m probably getting deep here. Oh well…but you will also see who is in your life who uplifts you and your spirit and who steals your energy. Avoid the latter, at all costs. It’s your life. Live it. You CAN choose who you spend your time with. Seriously.

5) You will give less fucks

This one is the best one. It ties into number two but I couldn’t not include it. You’ll begin to realize what’s important (either in the first week..or somewhere in year 10) and you will realize that most of the crazy thoughts you have are not true, and neither are most of the crazy thoughts other people have. So, you are up to you. Ultimately, the only opinion about you that matters, is yours…

There is no guarantee that this happens, but after teaching for 6+ years and having seen myself and people go through the journey…I know for a fact at least one of them WILL happen to you. The thing about yoga is, it’s there for you. At all times…whether what you need that day is to move, breathe, or just take some time. You show up for you, you realize after a while…that that’s all you have to do.

It truly is a gift..and I hope I get to share it with you.

To love, happiness and lots of chaturangas,

Caroline

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This article was originally published on Norway Power Yoga's Facebook page.

“My hips are sooooo tight, can you come over and push on my hips in 1/2 pigeon?”

Raise your hand if you’ve ever said you have “tight” hips… or tight anything.

What does that even mean?

While people often think the “tight” sensation refers to needing to stretch or needing more flexibility, it doesn’t necessarily mean that.

I usually say; if you do yoga with us twice/week and you’re still “tight” stretching is not the solution to your problem.

What is, you say?

Let’s talk about signals.

Sensations like tingling, icing, pain, tightness are all SIGNALS from your body. SIGNALS of something.

What it is a signal of, is often not that easy to tell.

Often we solve ALL of them by thinking we need to stretch. To be more flexible.

Flexibility is good. But ONLY being flexible won’t fix your “tightness.”

We often see tightness coupled with an inability to control their range in the yoga room. So what their body is actually saying

“Tight!!!” [Translation] I have no control here so I’m not going to let you do it.
“Tight!!” [Translation] I have no stability here, so I’m not going to let you do it.

What we need to work on is rather MOBILITY, which is the control of the flexibility you have.

No, mobility is not moving and stretching before your workout… that is mobilization. Mobility is what is actually going to help you get less “tight” in your hips, neck and all those other areas you are stretching (and have been stretching) for a long-long time.

When you are ready to finally say bye-bye to tight hips and tension headaches, send me an email and we can start working together in private on a program designed for your body.

To finally ending the tight hip syndrome in yoga studios,
-Caroline
Caroline(at)norwaypoweryoga(dot)com

ABOUT:
Caroline is one of Norway’s 3 FRC mobility specialists, as well as a Mind Body Fitness Specialist, and a Sports Conditioning Specialist. She’s the visionary behind Norway Power Yoga, and works here as a yoga instructor and mobility specialist. For Private Lessons email her at Caroline(at)norwaypoweryoga(dot)com or message us with your details and she’ll be in touch.

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I know. Your teacher tells you all the time. This class is suitable for everyone. Most of the time it’s a lie.

Actually, all of the time, it’s a lie.

Because they are just trying to get your money. Yes, they are.

Because beginners need completely different things than an experienced student. Beginners need a different language. Experienced students need to build awareness. Beginners need a foundation for movement.

Putting them in the same class gives them…nothing.

Or, it gives them a yoga class that’s just a yoga class…and yoga is something they do for four months. But after the four months, they are left with nothing, except maybe a couple of meditation techniques.

At NPY we don’t have beginner’s classes.

We have a foundational class and we have experienced classes. So that the focus is on building a foundation.

Our yoga style is fast, physically hard, and mentally challenging because we tell you to check in. To take charge of your own body and practice. It’s not for everyone. And it shouldn’t be.

When the teacher says it’s for everyone. When the studio advertises with a class being suitable for all levels…they are not telling you what you’ll walk away with. They will get your money. You will move for 60-90 minutes.

But will you walk away empowered?

Do you know what they are supposed to provide you with?

Do you even know what they are trying to teach you?

It’s not about doing a certain number of poses right according to tradition and a picture, it’s about doing what is right for you and helping you take what you need from a class, whether you are a beginner or you have been doing yoga for years.

No yoga is for all. It will never be. It has never been and you need to hold your teacher to a higher standard and demand they tell you what it is trying to give you and then it’s up to you to decided whether you want it or not.

To building a practice you can do for life,

Caroline

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-and touch less


Dear fellow yoga instructor, I appreciate you wanting to save the world with yoga, I do, but I can’t stand by silently anymore. There’s only so much of an impact I can have on you from within my studio walls.

I hear stories from students, stories that break my heart.

Stories of torn hamstrings, broken trust, and crazy reasons for why the body works the way it does, and benefits of yoga poses that are completely made up and not based in any kind of science.

We need to talk about scope of practice. Like, for real. We need to talk.

Just because you did a 200 (or 500) hour teacher training doesn’t mean you can do manual adjustments on a person, despite what your teacher said. You are not qualified.

As a yoga teacher you learn philosophy, weird breathing techniques, how to “look” correctly in a pose, and if the program is good (like ours) you’ll learn that you can change the physical intention and purpose of a pose whenever you want to.

“What you don’t learn is massage, manual theraphy, manual adjustments, and you do not learn what goes on inside a person, nor can you see it.”

Scope of practice means you stay within the scope of your education, and honey, your education is NOT that of a chiropractor or physical therapist, despite the fact that your teacher probably equates self-practice to “experience.”

Teach within your scope of practice. Let go of YOUR ego and how you think your students are supposed to look, and start exploring what happens when you guide them to find their own practice. That is way more fulfilling, I promise.

“The longer I teach, the less I touch”

Another dangerous thing about providing manual adjustments to students, aside from physically hurting them, is that it takes away the experience and empowerment a yoga practice can bring. You are, in fact, robbing them of their personal power.

It robs them of their body, and fuels YOUR ego. Because if they NEED you, they NEED you to do it right, right?

Wrong.

You can give your students so much power when you transition from adjustments to assists, start assisting your students in their journey by simple touches (or challenge, none at all!). Can you use your words?

See how they develop body awareness. Teach them about their muscles, about their joints, and about what the difference between pain and discomfort is (did you know most yoga students I see from other studios think PAIN is just discomfort because their teacher said it was part of the process).

Something needs to change, and that, my dear wonderful world-saving yoga teacher, that is you.

You are put on this earth to touch peoples lives, yes, but should not (unless you are a qualified manual therapist) think that you are put on this earth to touch, push, or contort a student’s body in to the elusive pose.

It’s their body, start being their guide and let them take it from there.

They WILL surprise you. Promise.

Respectfully,

Caroline

Caroline Herring is the lead trainer at Norway Power Yoga, she holds multiple specialisations in Mind Body Fitness, Sports Conditioning as well as being one of the only practicing FRC Mobility Specialists in the world. She dedicates her life to empowering students and teachers alike to develop a practice that is beneficial and sustainable, for life.
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You grab the door handle and think “I’m really doing this!”

 
You open the door..and this nice comfortable heat hits your face “Is this Norway? It feels like I’m somewhere tropical,” you think to yourself.
 
Then you smell a hint of peppermint, orange and “what is that….clove?” You look up and you see a huge smile and the smile says “welcome!”
 
You hang your coat and take off your shoes…then nervously walk up to the front desk.
 
An arm reaches across the desk…the smile introduces herself, and tells you “I’m so happy to meet you, how are you?”
 
You’re starting to relax. A little.
 
You have to check in. The smile asks you about how you found the studio, how you found “us” and you answer “Google said you were the best.”
 
You answer all the questions, fill out a form, get your own identification chip and nervously ask “what’s this for?”
 
“It’s yours for when you come back…all your information is stored in there”
 
You think to yourself, “That’s cool”
 
You receive a mat, and walk around the corner. The view hits you…
 
White, peaceful…you think this is the most beautiful space you have seen.
 
You put your stuff away…and step through the doors.
 
The ocean, the scent of peppermint and orange…you’re starting to feel weirdly energized and calm…both at the same time.
 
You put your mat down in the back row. “I don’t want to be in the front” you tell yourself…”I’ll hide back here.”
 
It’s now a few minutes before the announced class time and the smile walks into the room and introduces herself again (thank god, because you already forgot her name) and again, she greets you with the most sincere eyes. You’re starting to relax.
 
She tells you not to worry, that you don’t need any previous knowledge.
 
You’re afraid of looking silly. You’re afraid of standing out.
 
Once class starts you’re impressed..your body is guided skillfully into positions … even without knowing what a “cowa-bunga” is….
 
Then, before you know it, the smile says “sit down, how are you guys? Grab some water”
 
You look at your watch and think to yourself “20 minutes in and I’m sweating…”
 
Forty minutes in, you’re glowing. In a balancing pose…looking at yourself in the mirror and thinking to yourself
 
“look at her…wow! please, body, hang on…I don’t want to fall!”
 
You know class was supposed to be 60 minutes so you know it’s nearing the end.
 
The smile, without effort, has now guided you down on your back.
 
You close your eyes,
 
“she said, focus on the breath…I’m tired, my right toe itches…ok, breath…iiiinhaaaale…I’m hungry, do I need to wash my hair….ok, again, breathe.”
 
Four minutes pass in an instant, and you realize when you walk out that you have never felt such peace. Never been THIS content. Yet so tired…like you worked out.
 
You thought yoga was going to be scary…or boring…or worse, just stretching.
 
Now, your legs are shaking and your triceps are dead. “Cowabunga” she said…that’s a funny word.
 
The smile asks you how it was, what you found challenging and when she can expect to see you again…by now, you feel like you know her. She’s one of your best friends. You trust her.
 
You put your shoes on, your coat, say “goodbye” and grab that handle.
 
You open the door, the cold hits you right smack in the face…but you don’t care. You found peace. You found space. You found fun. You found warmth. You found joy.
 
You found…Norway Power Yoga.
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by Caroline Herring, E-RYT 200 & Lead Trainer at Norway Power Yoga

Teacher Training is one of the top 10 experiences of my life…and every time I think about all the things I learned going in, I learn more, and I see more. It’s one of those experiences, however, that won’t work unless you DO THE WORK. It’s about you. It’s for you.

Here are 10 tips on how you can make the most out of the investment in your personal growth and practice.

Go ALL in
Understand that this journey will be life changing, but only if you let it. Decide to take the journey as is, and do not get discouraged when you feel overwhelmed by the amount of information or the requirements to teach a class. Just do it, commit and you will get the most from your training.

Leave what doesn’t work
The best advice I ever got during my TT. You see, Anatomy is like a foreign language to me…I barely understood any of it during TT, but rather than spending way too much time with it and falling behind I let it go (for now) and focused on the journey ahead. Then, when TT was over, I understood that was my challenge so I did multiple certifications and classes in anatomy to get it to sink in. 200 hours of information is a lot in 8 weeks or 4 months, so leave the stuff that doesn’t work in your brain, and do that after.

Get uncomfortable.
Whether you intend to teach or not (I didn’t) be willing to be uncomfortable. Whether that means vounteering to teach in front of the class early on, or sharing your deep rooted “issues” (trust me, they will come up during this journey) – get uncomfortable. Growth only happens when we are challenged, so be willing to be uncomfortable.

Be humble.
Whether you have been practicing for eight weeks or eight years. Be humble. Understand that all those you meet in your TT journey can be lessons for you to learn more about yourself.

Figure out WHY you don’t like things.
During TT, I really was faced with lots of information, but what really stuck with me was that — this whole life we live…it’s really internal. How we feel about people, how we react to people or situations is really only a reflection of our internal well-being/world. What does that mean?

We see what we want to see. We see what we THINK is there. If you don’t like a person in your TT, figure out WHAT quality in you they are reflecting. When you take other styles of yoga, or other teachers than your go-to teacher, figure out WHY you didn’t like the flow, or WHAT it is about the teacher that you don’t like. It will reveal a great deal about yourself. A great deal.

Be open.
To learn, live, and laugh. To trust yourself and the people around you. To not take yourself too seriously. To other perspectives. To really living, not just existing.

Take time off
Understand that your life will revolve around yoga for the duration of your training. Constructive rest is important. Take one day OFF during the week. Take one day off, where you don’t THINK about yoga. I’m not going to tell you not to take a yoga class…because I can’t go a day without, but find your way to rest, restore and rejuvenate by disconnecting the mind.

(prepare to) TEACH
When your training is over, get out there and teach immediately. Immediately. While a lot of people say otherwise, getting out there and just doing it for a little while is super important…because that first step into the studio. Onto the “teacher’s mat” is the hardest. Take it immediately. Whether you stick with it or take a break after a little while, that’s up to you. Just take it. I’ve seen so many people not take the step and “try it out in their body,” who end up never teaching even though they have a great voice and message. Try it out, see if it’s for you.

Bring snacks!
Seriously, you WILL do a lot of yoga. Your body needs fuel, make sure you provide it.

Don’t expect miracles
Realize that the first 200 Hours is JUST SCRATCHING the surface. It’s the foundation. Don’t expect your TT provide you with ALL the information. After my TT there was some things I felt like we hardly covered, yet after a while I realized that it’s impossible to “get it all in” so choose a TT in a form of yoga that appeals to you, at a studio where you like what they focus on, with teachers you vibe with and realize that this is just the beginning. You are now a yoga student for life, and you will read, learn, practice and acquire new information on a daily basis.

“my life and practice, will never look the same as before I invested in my own knowledge and growth”

If you have thought about Teacher Training, don’t wait. Whether you want to just learn more about yoga and the philosophy, go deeper in your own practice, or learn about “correct” alignment in poses….you are ready! Make the time to invest in your growth, and your life can change forever.

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by Caroline Herring, founder and instructor at NPY

Oh! If I had a dollar (or Euro) for everytime I heard that. To me, it’s like the endless I am right and you are wrong – we will never agree. What I do know, is that yoga comes in many forms, many ways and to all people differently. Yoga means to unite – or to yoke, and what we often refer to as YOGA is Asana the physical branch of the tradition.

We unite the body and the breath, the mind and the body, and the breath, the body with the movement. That’s the requirement for doing yoga. Simple. Does your form of yoga fullfill those things? Do you do that in your practice? Well great, then you are doing yoga.

You see, I’m not that “deep” or that spiritual (although yoga has made me more of both)…I am an academic, a pragmatic, very impatient, very busy, I like speed and action and MY YOGA needs to help me unite MY breath, MY movement and MY body in MY way. You won’t find me (often) in a restorative class. You won’t find me in a class without music. You won’t find me in a class where I can’t take water breaks when I need them. You won’t find me in a class where there’s no laughter.

This yoga. Power Yoga. Fits me! My personality, what I like and what I need. It’s simple, fun, easy going, and it relies heavily on exercise science and movement science rather than tradition.

Whether or not it fits you, or is YOGA TO YOU, well..my friend, I say to you…find your bliss, find your happiness, focus on the things YOU LIKE more than focusing on casting judgement. There are soooo many different roads to happiness, I (and my tribe) have found mine. This is our yoga.

To health and happiness,

Caroline

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By Caroline Herring, lead trainer at Norway Power Yoga

“How can you connect with another person? By being you, and owning it.”

Holy cow you guys! We are just about done with our first TT session of 2017 here at NPY, and it’s been one hell of a ride. It’s been four months of hard work, laughter, tears, challenges and pure joy. I adore leading TT. I adore seeing how YOGA can change a person completely – to bring what they saw as being of of their biggest challenges – out in the light and turn it in to a strength.

We spend a lot of time of self-development in TT, both directly and indirectly. This is because I believe that the most important thing we do as teachers is to connect with our students.

But how do you connect? How can you connect with another person? By being you, and owning it.

People don’t need you to be perfect, they need you to be human. Now, there’s definitely a difference in being a “good teacher” and knowing how to cue and guide, as opposed to being a person who struggles with guiding others, but a GREAT teacher connects. That’s it. That’s what keeps people coming back. That’s what helps you open up, work hard, and respect yourself on the mat, and off.

Lastly, it’s easy to teach people to teach yoga – but it’s very difficult to make a yoga teacher cool, fun, and relatable if “teaching” is all they do.

If you are ready to transform your life, yourself, your body…reach out and ask questions, it’s super important to find the right training for you – because if you’re in the wrong training, (aside from the wasted money) you will not spend your time not getting what YOU need out of it.

SHAMELESS PLUG: Our next session of self-development and awesomeness that TT is, is this July, so if you’re spending your summer in the area – get on that eary bird pricing and save 1500,- off your tuition!

To your health and to your happiness,

Caroline

You can reach me at 99476937 or caroline@norwaypoweryoga.com

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