How to Play Love is Blind Bingo

To play Love is Blind Bingo, simply print out the bingo card (or cards) below and grab something you can use to check off the squares. As you watch the show, mark the squares that correspond to what you see on the screen. The first person to get a row, column, or diagonal line of marked squares wins! For an added bonus, try to get blackout! That’s when you get every single square checked off!

Love is Blind Bingo Squares

Since this is a show where people often watch more than one episode at a time, the squares correspond to different points in the season; and, since it’s not specific to a season, you can use it each time a new season is released!

The Love is Blind Bingo card includes a variety of squares that are relevant to the show. Some of the squares include:

• Friend drama: There’s always some drama between the friends and family of the contestants.
• Plot twist: The show is full of unexpected twists and turns, including big secrets that someone kept for entirely too long.
• Heartbreak: Love is blind, but heartbreak is inevitable.
• Drama in the suites: The men’s and women’s suites are often a hotbed of drama.
• Someone tells a bad lie: There are always a few contestants who aren’t completely honest, and it’s usually pretty obvious to the viewers!
• Bad breakup: Breakups are a part of life, even on Love is Blind.
• A woman proposes: This show is unique in that women can propose to men. It doesn’t happen often, but it might happen during the season you’re watching!
• Someone has an unusual job: Some of the contestants have some pretty interesting jobs.
• Totally not compatible: Not all couples are a good match, and they often find out after their proposals.
• Someone is super annoying: There’s always at least one contestant that everyone finds obnoxious.
• Forgiveness: Forgiveness is an important theme on the show.
• Trust issues: Trust is a major issue for some of the couples.
• Major height difference: Some of the couples have a significant height difference.
• Cute pod outfit: The contestants wear some pretty cute outfits in the pods.
• Dramatic reunion: Reunited and it feels so good (or not).
• Someone gets rejected: Rejection is a part of life, even on Love is Blind.
• Strong emotional connection: Some of the couples have a strong emotional connection.
• “I’m not in love”: Not all couples end up falling in love.
• Love at first sight: Is love at first sight possible?
• A gold wine glass: These glasses are synonymous with the show at this point.
• Someone gets a second chance: Sometimes, people get a second chance at love.
• “I’m confused”: Who knows what it will be about, but we know someone is going to be confused!
• A pet appears: If they don’t speak about their pet a ton in the pods, it’s often a pleasant surprise to see their pets once they return from their honeymoons.

Why Play Love is Blind Bingo?

• It’s fun: Love is Blind Bingo is a fun and interactive way to watch the show.
• It’s social: It’s a great way to watch the show with friends and family.
• It’s engaging: It keeps you engaged with the show and makes it more enjoyable.
• It’s a great way to predict the outcome: You can use the bingo card to make predictions about what will happen on the show.

So, what are you waiting for? Print out a Love is Blind Bingo card – there are three of them! – and get ready for some fun!

Looking for other bingo boards I’ve created? Check them out here!

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Why a Good Pair of Yoga Leggings Matters

Comfort is an important part of your asana practice. Fidgeting with ill-fitting clothing disrupts focus and hinders your ability to connect with your breath and body. The perfect yoga legging provides ample room for movement while offering coverage and support. This translates to a more confident and focused practice, allowing you to fully immerse yourself in the experience.

Choosing the Right Leggings for Your Practice

Different yoga styles call for different features in your leggings. For restorative or yin yoga, prioritize cozy comfort. Loose-fitting styles, joggers, or flares allow for ease of movement and warmth. In contrast, Hatha, vinyasa, or power yoga require leggings that stay put. Look for squat-proof, non-restrictive materials with the right amount of compression.

Flares can hinder faster-paced practices, as excess fabric can get tangled – especially if you’re accident-prone like I am! A high-waisted fit offers additional support and security in potential mooning-the-class situations. For those who are a bit more self-conscious about their midsections, this provides additional coverage when wearing shorter or crop tops.

Material Matters

Sustainable fabrics are a growing priority for yogis who are mindful of their impact on the environment – particularly as it relates to the release of microplastics used in performance fabrics (chiefly synthetic materials like polyester) into the ecosystem. Brands like Mate the Label, Buddha Pants, prAna, and Girlfriend Collective are some of the brands leading the way with high-quality materials and good reviews. (Curious about others? Check out this list of 15 Brands That Use Natural Instead of Synthetic Fibers Brands.) For some, the price point isn’t exactly accessible, so it might be harder to shop some of these brands if you’re on a tighter budget.

Aside from the fabric, there are other material considerations. Prioritize breathability, durability, and stretch. Breathable fabrics are particularly important when practicing Ashtanga, heated flows, or any other practice that might cause you to break a sweat. Making sure you select the right laundry detergent will help your leggings last longer, as well as not throwing them in the dryer. If items are becoming particularly stinky, you can throw some white vinegar in with your wash (I usually do about 1/4 cup) to help ward off some of the offensive bacteria that may be lingering in your gear.

Sizing for Optimal Comfort

When it comes to sizing, prioritize comfort! If you’re between sizes, consider sizing up for a more unrestricted and relaxed feel. You can always pull the leggings or the waistband up a bit higher, but I find that tighter leggings increase the potential mooning factor. The key is to find leggings that move with you without feeling restrictive.

A thicker waistband ensures more of a stay-put fit throughout your practice, but make sure it doesn’t fit too snugly in the waistband, or it can lead to some abdominal discomfort.

Testing for Opacity

The dreaded “see-through” situation is a concern for many yogis. A simple squat test is your best friend when trying to determine if you’re going to be showing all of your business during yoga practice. Drop down into Malasana (garland pose) while facing a mirror to assess both movement and opacity. Balasana (child’s pose) can also be revealing, but it’s difficult to see for yourself. As an instructor, I can tell you that downward-facing dog and child’s pose are the most common culprits for revealing leggings!

My Favorite Yoga Legging Brands and Styles

Through countless classes and personal practice sessions, I’ve identified some top contenders in the world of yoga leggings. Here are my favorites, and why they stand out:

• Lululemon Align High Rise Pant: These iconic leggings are renowned for their buttery-soft Nulu fabric, offering a luxurious second-skin feel. Perfect for low-impact workouts and everyday wear, the Align series comes in a vast array of colors and patterns. While some yogis might find them too delicate for high-impact workouts, their unparalleled comfort makes them a favorite for gentle flows and restorative practices.
• Vuori Clean Elevation Legging: For those seeking a luxurious feel with a touch of performance, Vuori’s Clean Elevation Legging is a revelation. Made from their DreamKnit Move fabric, a blend of recycled materials, these leggings offer a soft, suede-like feel that’s incredibly comfortable. The ultra-high rise silhouette provides excellent coverage and support, while the hidden zipper pocket is a convenient detail. These leggings are moisture-wicking and breathable, making them suitable for a variety of yoga practices.
• Athleta Ultra High Rise Elation Legging: Athleta’s Elation Legging strikes a perfect balance between comfort, performance, and value. The buttery-soft Powervita fabric delivers light compression and excellent moisture-wicking properties. These leggings come in a variety of colors and lengths, making them a versatile choice for any yogi.

These are my top choices and I believe they each offer exceptional quality, a wide range of colors, rises, and styles, and a focus on comfort and performance. While they represent a higher investment, their durability makes them cost-effective in the long run. Think about it: Would you rather buy a $90 pair of leggings you can wear every week for years, or a pair of $20 leggings that might not last 6 months of regular use? The leggings I listed just may become your trusted companions on the mat, allowing you to fully embrace your yoga practice without worrying about wardrobe malfunctions or discomfort.

Bench Players

I may add other brands to this list over time, and I might even create an injury reserve list (hey, it’s fantasy football season!), but for now, these are some of the other brands that I’ve worn a lot, and feel that I have a fair assessment of the quality and fit.

• Beyond Yoga’s Spacedye Caught in the Midi High Rise comes in the best colors, and I think that they make leggings that work perfectly for yoga, however, the quality doesn’t justify the cost. I’ve found that these leggings wear out the fastest for me.
• Fabletics makes great leggings for cardio and HIIT workouts, but I haven’t found leggings that work quite so well for yoga, save for some of the seamless leggings. I must note that many of their seamless leggings do not have thick waistbands, which is why I suggest exercising caution when purchasing a pair specifically for yoga.
• 90 Degree by Reflex has great leggings – and at a much more accessible price point than most of the brands I’ve listed here – but their sizing is just a tad… off.
• I’ve also found some good quality leggings at Old Navy, but I can’t say that there’s a specific style I could recommend. Old Navy is a cheaper alternative to Athleta, but, perhaps surprisingly, they’re still extremely durable!

Final Thoughts

Remember, the perfect yoga legging is ultimately a personal choice. Experiment with different styles and brands to discover what flatters your body and suits your practice. Don’t be afraid to prioritize comfort – when you feel good in your leggings, you can fully surrender to the transformative power of your yoga practice.

With these tips and recommendations, you’re well on your way to finding your perfect yoga legging match, BUT, if you have any questions or even suggestions for other brands and styles, please send them my way! Be well

The post Say Goodbye to Distractions: The Ultimate Guide to Yoga Leggings appeared first on Flecks of Lex.

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Are you ready to embark on a journey of self-discovery and inner peace this autumn? Join me for the Autumn Alignment Challenge, a 30-day mindfulness and yoga adventure designed to help you connect with the changing seasons and cultivate a sense of tranquility and gratitude.

Throughout September, we’ll explore the beauty of autumn through a variety of mindfulness practices, from grounding meditations to energizing yoga flows. Each day will bring a new activity to nourish your body, mind, and spirit.

Why Join the Autumn Align Challenge?

• Discover the Power of Mindfulness: Mindfulness has been shown to reduce stress, improve focus, and enhance overall well-being.
• Connect with Nature: Explore the beauty of autumn and appreciate the natural world around you.
• Cultivate Self-Care: Prioritize self-care and create a healthy balance in your life.
• Build Community: Connect with like-minded individuals and share your experiences.

How It Works

Every day in September, I’ll be sharing an activity here on the blog, posting a new video on my YouTube channel, and/or publishing a podcast episode featuring a different mindfulness or yoga activity. These blog posts, videos, and episodes will be designed to be accessible at all levels, so whether you’re a seasoned yogi or just starting out, you’ll find something to benefit that may work for you.

Listen to The Sweat Fearlessly Podcast episode about the challenge:

Day 1: Grounding Gratitude Journaling & Goal Setting

To kick off the challenge, we’ll start with a grounding gratitude journaling exercise. Take a few moments to reflect on the summer that has passed. What are you grateful for? What memories will you cherish? As we transition into autumn, think about what you’re looking forward to. What excites you about this new season?

This is also a time to set goals and/or an intention for this challenge. We wrap up the 30 days with another gratitude journaling exercise, so you can see how far you’ve come, and where you’re going!

Join the Challenge Today!

I invite you to join me on this transformative journey. By committing to 30 days of mindfulness and yoga, you’ll discover the incredible benefits of these practices and create a lasting connection with the changing seasons.

Remember: The most important thing is to have fun and be patient with yourself. This challenge is about self-discovery, not perfection.

Let’s embrace the beauty of autumn together and align our minds, bodies, and spirits.

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Yes, I’m listening to my body, which is why the habits I’m tracking are totally reasonable things that I can do beyond 75 days! Keep scrolling for more information about the challenge. I also am taking on the “soft” version of this challenge as opposed to 75 Hard as I find it to be less of a fad/crash diet, and more about focusing on positive lifestyle changes that don’t require me to do anything drastic, and supports my health and fitness goals.

What is The 75 Soft Challenge?

The 75 Soft Challenge is the perfect way to reignite my commitment to health and wellness. It’s a 75-day program designed to build mental strength and discipline through consistent effort in four* key areas:

• Diet: Eating nutrient-dense meals and avoiding alcohol (except for social occasions). This is all about fueling my body with good nutrition to support my workouts and overall health. I’m not much of a drinker, so I’m not worried about that part, but I haven’t been the best about keeping healthy, easy options at home – or cooking, to be honest. I really need to increase my fiber and protein intake and lower my sugar and carb intake. My macros are all over the place!
• Exercise: Moving my body for 45 minutes every day, with at least one active recovery day thrown in each week. This allows me to stay active while giving my body the rest it needs to avoid re-injury. Ideally, I will get back into my routine of taking a minimum of one yoga class per week. I know this might sound strange coming from someone who teaches multiple yoga classes per week, but it’s really important for my personal practice that I be a student at least once a week.
• Hydration: Drinking roughly a gallon (3 liters) of water daily. This is crucial to keep my energy levels up and support all my bodily functions. I’m usually great at staying hydrated, but I’ve been slacking a little because I haven’t been as active. I need to remind myself of my mantra: If you stay hydrated, you don’t have to get hydrated!
• Mental Stimulation: Reading 10 pages of a book every day. This will keep my mind sharp and engaged while keeping me on track with my friend Tikima’s “Reading with the Homies” Challenge.

*some variations of the 75 Soft Challenge have five key areas to track

I’m also planning to take weekly progress photos and resume my daily weigh-ins. It might sound weird to weigh in every morning, but when I got myself in the habit of doing this, I also was more likely to write in my fitness journal, take my medicine first thing in the morning, and even take weekly measurements. For me, it’s not about obsessing over my weight, but more about habit stacking. Nonetheless, I recognize that this might be a trigger for someone with disordered eating, which is why I am not recommending you do this just because I am!

If you want to go a little more in-depth about the various elements of the challenge, you can check out this great post on Sunny Health & Fitness, as well as this article on Health about what you should know before trying it out on your own.

Why 75 Soft and not the 75 Hard Challenge?

As I noted earlier, the beauty of the 75 Soft Challenge lies in its focus on consistency over extremes. It’s about building sustainable habits that I can carry with me long after the 75 days are over.

For me, 75 Hard seems too… hard… and not feasible for me at this point in my journey. Some of the requirements just don’t fit into my schedule as a full-time worker who also teaches fitness and yoga classes. For example, 75 Hard requires two 45-minute workouts daily, and one must be completed outside. I live in the DC Metro Area. It has been raining – sometimes with heavy flooding – a lot lately. Come July/August, the air quality is terrible as the temperatures reach 100 degrees. Plus, winter! I’m assuming this is geared toward people who live in places like Southern California where the weather is pretty much the same year round.

How To Follow My Journey

I’ll be tracking my progress here and on my social media pages (especially my Instagram), sharing the ups and downs, the victories, and the inevitable cravings.

If you’re looking for a way to jumpstart your own health journey, then maybe the 75 Soft Challenge is for you too!

To Get You Started, Save/Print This Free 75 Soft Challenge Tracker!

Stay tuned, and feel free to leave a comment below with any questions or words of encouragement. I got this! You got this! We got this!

The post Flexing My Discipline: Taking on the 75 Soft Challenge appeared first on Flecks of Lex.

The post Flexing My Discipline: Taking on the 75 Soft Challenge appeared first on Flecks of Lex.

We hear it all the time: “Listen to your body.” But in our fast-paced world, where we’re constantly bombarded with messages and notifications, what does this really mean?

Honoring Your “Today Body”

In my fitness and yoga classes, I always encourage my students to listen to their bodies – not just their bodies in general, but what I call their “today body.” 

Some days, you’re feeling great! Everything feels open and strong, you’re energized, and you’re ready for a challenge. Some days are just hard. You have turmoil in your personal life, you haven’t had enough sleep the night before, you’re injured, etc. 

Can you really expect everything to function the same on a tough day as an ideal day? I think having that expectation can be a recipe for disaster. 

Sure, there are times when I’ve had a hard day, and fitness or yoga has served as a salve. I’ve been successful, but, there have been plenty of other times where I’ve had this expectation that everything would feel great. I’ve gotten injured or ended up worse off than where I started emotionally or physically. 

Acknowledging your “today body” is a big part of listening to your body.

Body Wisdom: A Neglected Language

Your body is an amazing communicator. It speaks to you through physical sensations, emotions, and cravings. Hunger pangs? That’s your body’s way of saying, “Hey, I need fuel!”  Yawning and sluggishness? A clear sign you’re due for some shut-eye. That feeling in your gut? Maybe it’s telling you that you’re not in a safe environment.

The problem is, we often ignore these very clear messages. We push through fatigue, silence hunger pangs with coffee, and “walk it off” when it comes to pain. This disconnect from our internal signals can lead to cascading problems, from burnout and illness to emotional imbalances and challenges in our relationships.

Mindfulness: Reconnecting with Your Body

So, how do we reconnect with this neglected language of our bodies? Here are some tips on how to start:

Slow Down and Check In

Take a few minutes each day – particularly upon waking – to simply be present with yourself. Sit quietly, close your eyes, and focus on your breath.  Scan your body for any sensations, tight muscles, or areas of discomfort. This is also a great time to focus on areas where you might feel open and easeful. This helps to establish the state of your “today body.” It doesn’t mean that you can’t change the state of your “today body: from hour to hour, but it’s a great baseline to note, overall, how you’re feeling on a particular day.

Notice Your Patterns

Are there certain situations or people that consistently zap your energy? What foods leave you feeling sluggish? Pay attention to how your body reacts to different stimuli and make adjustments. I noticed that I was getting bad about stress eating around certain work events. Once I acknowledged that this was a pattern, I was able to develop healthier responses to this stress, therefore setting up a positive habit in place of a negative one.

Respect Your Limits

We all have different levels of stamina and resilience. Certainly, there are times when creating some level of discomfort/resistance can help you get stronger physically and/or emotionally, but, it’s important to know when you’re playing it smart and within safe parameters, versus going beyond the point of safety to try to keep up with someone else or show off. Pushing yourself beyond your limits can lead to injury and burnout. Learn to say no when your body is saying “enough.”

Honor Your Cravings (Sometimes)

Cravings can be your body’s way of signaling a nutrient deficiency. If you’re constantly reaching for sugary snacks, it might be a sign you need more complex carbohydrates or healthy fats. Some cravings can have an emotional connection or simply be a sign of dehydration.

Listening to Your Body is a Journey

Learning to listen to your body is a journey, not a destination. Developing a strong mind-body connection takes time and practice. There will be days when you miss the cues, and that’s okay. Be patient with yourself, grant yourself grace, and celebrate your progress along the way. The important thing is to cultivate a sense of curiosity and respect for your body’s wisdom. By tuning in, you’ll be better equipped to make choices that promote your overall health and well-being.

Remember: Your body is one of your greatest assets. Treat your body with love and kindness! 

Okay, So… In Summary, What Does it Mean to Listen to Your Body?

TL; DR: Listening to your body is about developing a strong mind-body connection. It’s about becoming aware of the subtle (and not-so-subtle) signals your body constantly sends you. These signals can be physical sensations like hunger, fatigue, or aches and pains, and they can also manifest as emotional cues like stress, anxiety, or mood changes.

Listening to your body isn’t about being rigid or self-indulgent. It’s about creating a healthy and sustainable relationship with yourself. By tuning in, you can unlock a life filled with more energy, vitality, and joy.

The post Tuning In: What Does it Mean to Listen to Your Body? appeared first on Flecks of Lex.

The post Tuning In: What Does it Mean to Listen to Your Body? appeared first on Flecks of Lex.

As a yoga teacher and fitness instructor, I’m always looking for sensible, unique, beautiful jewelry. I teach many classes during the week, and my jewelry must be durable and easy to adjust. So, when MOONGLOW Jewelry offered to gift me one of their products, I was in!

I was immediately drawn to the Cosmic Spiral Ring in Gold from their Moon Phase line, which I got in Moon Phase four – the waning gibbous moon. (What am I talking about, Willis? Keep reading, and you’ll soon find out!)

I picked the Cosmic Spiral Ring in gold because I love rings, but I needed a bit more variety, and it’s got a cool design!

What Is MOONGLOW Jewelry?

Forget about getting jewelry with your birthstone. Did you know you can get jewelry with your MOON?

So, how does it work? Well, you start by deciding what piece of jewelry you’d like. Then, you select your moon. Huh?

MOONGLOW has a tool where you can plug in your birthday, and it will tell you the type of moon that was in the sky that day. Mine was a waning gibbous moon.

There are theories about your connection with your birth moon phase – which I’ll leave for you to Google – but I think this is such a unique jewelry idea! How many more amethyst things do I need anyway? (Answer: The limit does not exist.)

Bonus: This moon phase part of the ring glows in the dark!

Design

The first thing I noticed about the ring is its stunning design. The spiral design is simple yet elegant, and it looks great on my finger. I love that the ring is made of 14k gold, which gives it a luxurious look and feel. The ring is also very comfortable to wear – in fact, I’ve worn it while teaching my yoga and spin classes.

Quality

The ring is made of 14k gold and features a spiral design that is said to represent the waxing and waning of the moon. The quality of the ring is excellent. The gold is polished to a high shine, and the spiral design is very well-made. I can tell that a lot of care went into making this ring. It’s a bit adjustable, and I put it through a lot as I tested it out that first week. I took it on a run out in the desert, went walking lakeside wearing it, washed my hands with the ring still on, and even accidentally slept in it.

Why Pick MOONGLOW Jewelry as a Yoga Gift?

I am (pardon the pun) over the moon about my MOONGLOW Jewelry. The ring is beautiful, well-made, and comfortable to wear. I highly recommend this ring to anyone looking for a unique and stylish piece of jewelry.

Here are some of the things I love about the ring:

• The unique and elegant design
• The high-quality craftsmanship
• The comfortable fit and lightweight feel

If you are looking for beautiful and special pieces of jewelry, I highly recommend checking out MOONGLOW Jewelry. Check this off the list of unique yoga gift ideas for yoga teacher friends, family, and fellow yogis. It is also a great gift idea for a yoga teacher friend or family member – and even a great gift for yourself! It’s such a unique gift idea and a cool piece of jewelry to own!

If you’re thinking about adding this to your list of yoga gift ideas for yoga teachers and friends, use this MOONGLOW discount code for 15% off: FLECKSOFLEX15

In addition to the Cosmic Spiral Ring and their entire Moon Phase line, MOONGLOW Jewelry offers a wide variety of other beautiful pieces of jewelry, including anklets, necklaces, bracelets, earrings, and jewelry with gemstones. They also offer a variety of custom pieces, so you can create a piece of jewelry that is perfect for you.

Do you have questions about MOONGLOW Jewelry? Please comment below.

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The post Yoga Gift Ideas: MOONGLOW Jewelry appeared first on Flecks of Lex.

What are yoga bolsters?

A yoga bolster is a rectangular or cylindrical pillow/cushion used in yoga practice to provide support and comfort. Bolsters can be made from a variety of fabrics and can be filled with materials such as buckwheat hulls, cotton batting, polyester, and foam, and weigh about five pounds. I tend to like foam the least, and I prefer cotton or buckwheat as my top filling choice.

While they are typically firm and have rounded edges, they’re usually softer than blocks and also much larger, so they can support more of your body. Some yogis – myself included – use bolsters as meditation cushions.

What should you look for when buying a yoga bolster?

A bolster should be firm, but it shouldn’t be hard. You want it to be firm enough to support your body, but not so firm that it causes discomfort. I prefer bolsters that are about the firmness of the cushions on the back of your sofa.

Does the shape matter?

I’ve found that more rectangular bolsters work better for practice. The more round a bolster may be – especially if it’s a larger bolster – the harder it may be for certain postures. For example, if you’re lying on a bolster or sitting up against it, it may feel uncomfortable on your spine.

However, a round bolster, as long as it’s not large, may feel better when placing it underneath your knees when you’re in a supine position or your ankles when in a prone position.

Material options

Outer shells are typically made of cotton or similar materials, but some are made of fabrics such as nylon that can be wiped down in between practice sessions. These are particularly helpful at studios and gyms where they may not wash the covers frequently – if at all. For my at-home practice, I prefer cotton covers. They’re not “squeaky” when you’re using them, and they’re a softer surface than the nylon covers.

The firmer the material, the lower the possibility of it shifting during your practice. The nylon covers can also be slippery at times, making it more difficult to stay in place while leaning against them or placing a blanket on top.

Does size matter?

The best size bolster depends on how you intend to use it during practice. My favorite bolster’s dimensions are 11″ x 25″ x 6″; however, I have a homemade bolster* that is the same length but half the width and height.

In general, most yoga bolsters you’ll find in studios and gyms are about 24 inches long and 12 inches wide, but they can come in a variety of sizes. For example, there are pranayama bolsters, which are much narrower and can be used differently.

*Fun fact: My mom made the two of us yoga bolsters (mine has a cute llama design), and mine turned out to be much narrower than my standard bolster, but it’s perfect for pranayama, to use under my knees in savasana and under my shoulders during heart openers, and to use in place of a rolled blanket.

How do you use a yoga bolster?

I consider yoga bolsters to be one of the most essential props for at-home yoga practice. Yoga bolsters can be used for many reasons; nonetheless, they are typically used to support your body, bringing your body/body parts closer to the floor, while also releasing pressure and tension in the areas supported by the bolster – muscles, joints, etc. This support helps relieve tension by allowing you to relax more deeply into the posture.

One of my favorite ways to use the bolster is to sit on it cross-legged during meditation or pranayama practice. As I noted earlier, I like to place a bolster under my knees during savasana. Since having surgery, I have had a lot less low back pain, but it still feels nice to modify the pose in this way.

What yoga styles/classes use bolsters?

I regularly use bolsters for yin yoga practices (Yin Yoga and Restorative Yoga predominantly), meditation, and pranayama practices. I don’t typically use them during my Hatha/Vinyasa-style classes, but find that they can be helpful for people practicing inversions who are nervous about the possibility of falling over.

What poses use a yoga bolster?

In my weekly restorative yoga classes, I use them for a majority of postures and offer them as an option for modified versions of poses. I like lying on bolsters in Crocodile Pose, propping the bolster against blocks and leaning back during supported reclined bound angle pose, under the knees in Savasana and Mountain Brook Pose, supported backbends, under the sacrum in Supported Bridge Pose, under your body in Child’s Pose, and more.

While I don’t typically use a bolster during my Hatha/Vinyasa-style classes, it doesn’t mean you can’t! A bolster can be great for certain hip openers as they bring the floor closer to your body. For example, if you have a difficult time with fire log or pigeon poses, a bolster can help fill the gap between your body and the ground, allowing you to relax more, and maybe even deepen the posture in the process.

Check out the video below for a full restorative yoga practice that incorporates a yoga bolster.

Who should use yoga bolsters?

Anyone and everyone! I’m a big advocate for utilizing props in your yoga practice. There are so many benefits to using props in general. Still, bolsters are especially great for people who are looking to find more ease in poses and for yogis who are feeling nervous about certain inversions (i.e. crow pose). How? You can place the bolster in front of, behind, or to the side of you to have a soft surface for landing. You probably won’t end up needing it, but sometimes it helps just to know that the support is there for you!

Who makes the best yoga bolsters?

My favorite style bolster is the Standard Solid Yoga Bolster from Hugger Mugger. This is my favorite brand to use when teaching, and I also have one at home. I think they’re the perfect size, shape, and firmness for restorative yoga practice.

At extendYoga, where I teach a restorative yoga class once or twice a month, they have bolsters that you can spray and wipe down, which is great for a studio or other public setting. As I mentioned earlier, bolsters with fabric coverings aren’t easy to clean after every class, let alone in general, so this is a great option for studios and clubs.

Conclusion

Yoga bolsters are a versatile prop that can be used to support the body in a variety of ways. They are especially beneficial for restorative yoga, pregnancy yoga, and yoga for beginners or people with injuries. If you are new to yoga or if you are looking for ways to deepen your practice, consider adding a yoga bolster to your yoga prop collection.

The post The Yoga Bolster: A Complete Guide appeared first on Flecks of Lex.

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Recently, I received a Yoga Teacher Scholarship in Support of Black Wellness from My Vinyasa Practice in support of my completion of a 200-Hour Yoga Teacher Training. Yes, you read that right: 200 hours. (Also, yes, a totally free yoga teacher training!) While I haven’t hit my 200-hour mark just yet (I’m at about the 100-hour mark), these hours have been filled with philosophy, anatomy, theology, and a hefty dose of self-reflection. I had been thinking about signing up for yoga teacher training for some time, but the scholarship really opened up a new opportunity for me, and the virtual nature of it was just the icing on the cake. (Listen to some of the ways I talked myself out of yoga teacher training in my podcast mini-episode about it.)

I am absolutely in love with my yoga training, in addition to yoga itself. It is a very intensive yoga training, and I am so grateful for the opportunity to go through this training without the high cost normally associated with yoga teacher training. I dive into this a little more in the podcast episode but just know that this is one of the reasons I never took teacher training previously.

Now, before you go hunting down this training, I have to warn you: The scholarship is now closed; nonetheless, the 200-hour and 500-hour training courses are often on sale/discounted, so you should consider it! Once I complete my 200 hours, I suspect I will end up registering for the 500-hour certification. I’m just soaking up all of this information!

There are lots and lots of reasons to incorporate yoga into your life, and maybe I’ll talk about that once I’ve been officially certified, but my purpose today is to tell you why I wanted to start 200-hour yoga teacher training.

Connecting with a Community When We Can’t Connect With Anyone

I’ve had many friends go through yoga teacher training and one of the things that always impressed me was the connections that they made during their training. This was appealing to me, despite the virtual nature of the training. Fortunately, there are lots of online lectures, virtual office hours, and weekend-long virtual training sessions. I’ve been able to connect with some of my classmates via social media, and I’ve even forged deeper connections with some of my friends who are going through the training. 

In these difficult times when we’re unable to connect in person, these virtual sessions have been a big help for this extrovert. I can see and talk with people that I haven’t been seeing and talking with since mid-March. New people for the win!

Learning About Myself

A few years ago, once I had gotten pretty regular with my yoga practice, yoga took on virtually religious experience and meaning for me. I would leave the yoga studio after class feeling refreshed, rejuvenated, and generally much happier. By signing up for yoga teacher training, I thought I could explore the deeper meaning of yoga, and learn more about my connection to it. I have learned far more than I ever could have expected, and it just makes sense to me now.

Journaling as part of the training has also been pretty transformative for me. Once a week, I put pen to paper and write a pretty brief update on how I feel physically, mentally, emotionally, and spiritually at the moment of my writing. It has been transformative and therapeutic, and I highly recommend journaling to everyone out there reading these words!

Diversity in Yoga

It’s so fascinating to me that a practice that originated in India could be so… white… here in the United States. The scholarship I received from My Vinyasa Practice stated the following as its purpose:

The Yoga Teacher Scholarship in Support of Black Wellness is a 200-hour Yoga Teacher Training brought to you by Yoga Pose and My Vinyasa Practice. At the end of the program, you will receive a Yoga Teacher Training certificate that allows you to teach yoga. The program is entirely virtual, making it accessible from your own living room.

While the scholarship is a heartfelt response to the voices of our Black community, the goal of this program is to address the lack of diversity in today’s health and wellness world.

During this difficult time, yoga can be used as a tool to advocate for change, educate about Black mental and physical wellness and unite communities.

I believe that this is a very important mission, and I hope that it drives up diversity in virtual offerings and in-person. Our world is very different now as we push through this pandemic, but I think the fitness world – and that includes yoga – will be very different by the time we emerge from the social-distanced cloud. 

Mental Health

My mental health has been, in a word, wack. This pandemic has forced me to grapple with the fact that I hadn’t been taking enough rest time and that I had been overscheduling myself. I knew that practicing yoga more frequently would help me with both mental and physical restoration, but I had no idea how much it would truly help with my overall mental health. 

It’s taught me to exercise more self-compassion, set boundaries, and set aside time for myself each week. I’ve also begun meditating with regularity, and I have done restorative yoga in the evenings, which has helped me with my sleep. In a nutshell, yoga hasn’t completely erased all of my stress, but it has given me the tools to address it. 

So… What’s Next?

Now, I need to complete my training and start teaching! I’d like to start with some free classes for friends and family members so that I can get more comfortable with it. I’m really drawn to restorative yoga and vinyasa flow, but who knows what I might be into once I complete this training. We shall see!

I’m going to get registered with the Yoga Alliance, and I’m also looking into the Black Yoga Teachers Alliance (bonus: it looks like they’re based right here in Maryland!). 

I don’t have a crystal ball, so I don’t know if I will end up teaching at a studio, corporate office, hospital, school, or even my own place (#goals), but I do know that we can all use a bit more yoga these days!

Are You Interested in Yoga Teacher Training?

Are you looking for a registered yoga teacher school in your area? Check out this search tool through the Yoga Alliance. There’s not really a huge point to finding a yoga teacher training near you right now, so I suggest looking into a reputable yoga teacher training online, like My Vinyasa Practice. If you want to teach at a studio, I suggest looking for a school that is registered with the Yoga Alliance. While it’s not necessarily required, it is often a registration that studios and other venues look to for determining the quality of your training. 

If you aren’t looking to teach, but just want to deepen your practices 

If you’re a beginner, I suggest starting with a 200-hour yoga teacher training. If you go through it and decide it’s not for you, at least you haven’t spent all of the money and the hours on the 500-hour training. (Some places may allow you to add on the extra 300-hour yoga teacher training once you’ve completed your 200 hours so that you can receive your 500-hour training. Be sure to ask the places you’re looking into if you think you might want to go beyond the 200-hour training.)

Questions? Comments?

I’m curious about whether any of you have gone through yoga teacher training, or if you’ve considered it. You can always leave a comment here on the blog, slide into my DMs on social media, or even better: Send me a voice note on Anchor! 

There are lots and lots of reasons to incorporate yoga into your life, and maybe I’ll talk about that once I’ve been officially certified, but my purpose today is to tell you why I wanted to start 200-hour yoga teacher training.

Listen to The Sweat Fearlessly Podcast episode on this topic:

The post Why I Started 200-Hour Yoga Teacher Training appeared first on Flecks of Lex.

The post Why I Started 200-Hour Yoga Teacher Training appeared first on Flecks of Lex.

Imagine living with a secret pain that affects not only your physical well-being but also your emotional state. For countless women around the world, this hidden struggle is a reality as they battle against a condition that often goes ignored: uterine fibroids.

I decided to share my journey because I think it’s important to talk about this. So much of what I learned and heard about uterine fibroids, I wish I’d learned much sooner. Once I started talking openly about it, I learned that I have many close friends and family members who have/had fibroids. To those who are reading this while learning about your fibroids, please know that you are not alone. You can always reach out to me if you need someone to vent to about it, or if you have any questions about my journey.

What are fibroids?

Let’s start with the basics: What are fibroids?

According to the Cleveland Clinic, “Uterine fibroids are a common type of noncancerous tumor that can grow in and on your uterus. Not all fibroids cause symptoms, but when they do, symptoms can include heavy menstrual bleeding, back pain, frequent urination, and pain during sex. Small fibroids often don’t need treatment, but larger fibroids can be treated with medications or surgery.”

The exact cause of fibroids is unknown, but some healthcare professionals think they’re linked to progesterone and estrogen. The Mayo Clinic suggests that gene changes, hormones, substances that help the body maintain tissues, and the extracellular matrix (ECM) may play a role.

Fibroids are not uncommon – in fact, anywhere from 20-70% of people with uteruses will develop fibroids during their reproductive years. They can vary in size, type, and impact.

What are the symptoms of fibroids?

Many people don’t have symptoms, but the symptoms that can come with fibroids may vary from person to person. Symptoms can include:

• Painful periods
• Heavy menstrual bleeding
• Irregular periods (more frequent, longer, etc.)
• Pain in the pelvis, abdomen, or lower back
• Anemia
• Bloated abdomen that can make you appear pregnant
• Constipation
• Pain during sex
• Frequent urination or trouble urinating
• Spotting or bleeding between periods

This is a post about fibroids, and if you’ve read this far, you’re probably ready for more details, right?

I believe that I have had fibroids for a number of years, based on a number of symptoms I exhibited since I first entered my reproductive years. The worst of them all for me was the heavy bleeding.

I would go through a Super Plus tampon every hour on my heaviest days, and I would just feel like I was bleeding out. I had no energy on those days, and I felt utterly terrible. My periods were extremely irregular before the last couple of years, but they were finally mostly pretty regular – that was, of course, before getting poked and prodded right in the ol’ fibroids. After that, they went gangbusters and my schedule was thrown completely off! My period became even more painful and unpredictable, and I couldn’t have been happier to get that surgery scheduled! But, I’m jumping ahead, so let’s back up a moment.

How are fibroids diagnosed?

Fibroids can be initially diagnosed through a pelvic exam with your gynecologist, but are often diagnosed through pelvic and/or vaginal ultrasounds, and sometimes through an MRI.

I had been complaining about all of these symptoms for years and got a new gynecologist this year. Nothing was found during my regular exam, but I shared that I was concerned that something else was going on with me. I was initially recommended to get an IUD to help with the heavy bleeding but was also referred for pelvic and vaginal ultrasounds.

The ultrasound process was very uncomfortable. I couldn’t use the bathroom beforehand, as you have to come in with a full bladder. Normally, that wouldn’t be a big deal, BUT, they are pressing on your bladder back and forth for several minutes, and all I wanted was to run for the bathroom!

When the technician ran the ultrasound over my pelvis for the first pass, she immediately said, “Oh yeah, you have fibroids.” After the pelvic ultrasound, they have you empty your bladder for your vaginal ultrasound. This was especially painful. There’s a wand that they insert into you and move around to collect the images. That wand is much wider than I was anticipating, but the jabbing got me. It was really unpleasant! But, on the plus side, the combination of these two confirmed that I had fibroids – and quite a few of them!

The radiologist came in to explain to me the next steps. She informed me that they normally take the four largest fibroids and send their recommendations to your doctor based on these. Of course, I had way more than four! Bonus: There are four types of fibroids, and because I’m an overachiever, I had all four types!

What were my thoughts and emotions around the diagnosis?

I felt relieved when I learned that I had fibroids. I was so confused about the various symptoms I’d been experiencing over the years and knew something was wrong. It felt good to receive confirmation that I was right in continuing to advocate for myself!

As I explained earlier, most of the symptoms I had were not new symptoms. Year after year, exam after exam, doctors put me on birth control or just ignored my concerns altogether. I’m so grateful for the gynecologists and nurse practitioners at Capital Women’s Care because they took the time to listen to me, talk me through my options, and develop a care plan for me – before, during, and after surgery.

Options for Treating Fibroids

“There’s no single best treatment for uterine fibroids. Many treatment choices exist. If you have symptoms, talk with your care team about ways to get relief.”

The Mayo Clinic

I was presented with a few options for treating fibroids, ranging from totally scary (to me) to what felt like not doing anything.

• Hysterectomy
• Endometrial Ablation
• Laparoscopic Myomectomy
• Intrauterine Device (IUD)
• Wait and do nothing until menopause, and then get a hysterectomy
• Run out of the office and don’t look back (this was the option I presented to myself, to be honest)

Hysterectomy

This was the scariest option for me. I kind of want to leave here with the same organs I came in here with. I’m not planning to have kids, but with this option, I absolutely cannot get pregnant. The idea of having the option completely taken away from me was terrifying! Further, I was very concerned about the hormonal impact of having my uterus removed.

My doctor was able to perform this surgery, so I wouldn’t have to see a specialist, but that wasn’t enough to sell me on it.

Endometrial Ablation

This was a procedure my mom had, and I wasn’t really sure what it meant until my doctor explained it to me. In this procedure, you can actually still get pregnant, but it’s really dangerous if you do!

According to the Mayo Clinic, “You aren’t likely to get pregnant after endometrial ablation. But it’s a good idea to take birth control to prevent a fertilized egg from forming in a fallopian tube, called an ectopic pregnancy. Without treatment, the growing tissue might cause life-threatening bleeding.”

Yikes!

This one was an immediate no for me!

Laparoscopic Myomectomy

This option for fibroid removal was the most appealing to me and is the option I ended up taking. This would have to be performed by a different doctor in the practice who has a lot of expertise in this procedure and also required me to take a couple more tests.

I’d never had surgery before, so the idea was intimidating, but this felt like the best option for me. The recovery was going to be longer than I would’ve liked, but it also sounded like it would give me the most relief without losing an entire body part – just those gremlins!

Intrauterine Device (IUD)

As I mentioned earlier, getting an IUD installed was sort of the impetus for this entire process. Some doctors recommend getting an IUD installed for period regulation and to help with some of the symptoms of fibroids, but I thought, “Why not just cut them out?” But, I’ll explain in a later post how I also got an IUD installed at the end of my surgery.

What Until Menopause

Uh, do I want to wait another 20 years to see how big they’ll get and have increasingly worse symptoms the entire time? That’s a big NOPE for me!

Run Away

While this was perhaps really the most appealing option, I had to be an adult. Running away was not an option!

So… What Next?

In the next post in this series, I’ll share the next steps in the process and tell you all about my surgery!

Do you have questions about my experience with fibroids? Have you been on your own journey? Drop a comment below or send me a message!

The post My Fibroids Story: Breaking the Silence appeared first on Flecks of Lex.

The post My Fibroids Story: Breaking the Silence appeared first on Flecks of Lex.

I posted this Instagram Reel a little while ago, and I thought, what better way to share some of my expertise as an indoor cycling instructor than to turn this into a blog post?

If you’re taking an indoor cycling class (aka spin class) for the very first time, there are some basic things I think you should know before you go. I get a lot of questions from first-timers in my classes, as well as friends and family members who are interested in trying indoor cycling for the first time.

Just a quick point of clarification: I am a certified indoor cycling instructor. I am not a spin instructor, as this is a trademarked program through Mad Dogg Athletics. I’ve been certified through Schwinn and Indoor Cycling Group (ICG). Nonetheless, people often call indoor cycling class “spin class” much like people call facial tissues Kleenex or copy machines Xerox machines. Peloton isn’t too happy about the Mad Dogg trademark, but it is what it is!

Keep scrolling to learn more about the 5 things to know before you take your first indoor cycling class (aka spin class).

1. Do You Need Cleats or Can You Wear Regular Sneakers/Trainers?

Short answer: It depends.

I recommend calling the gym or studio before taking your first class and asking whether their bikes are clip-in or clipless. They can tell you whether the bikes or clip-in only, therefore requiring cleats, whether they have cages where you can slide in your sneakers, or whether they have both options. 

If they have clip-in pedals and you own cleats (perhaps you’re an outdoor cyclist), ask which types of cleats their pedals require. SPD cleats are the most popular in gyms and boutique studios, but not every stationary bike utilizes SPD cleats. 

If you’ve never taken a class, I don’t recommend buying cleats upfront. If they’re required for a class, those facilities typically will rent them out to you; however, I have to reiterate that you need to call in advance!

Once you’ve taken some classes and you decide that you love them and want to take them every week, I encourage you to invest in some indoor cycling cleats. My go-to cleats for when I teach are my TIEM cleats. Their recessed cleat makes it easy to go from the street to the studio. Take 10% off TIEM with the code LEX10.

Here are some gift ideas for your loved one who loves spin class!

2. Arrive Early!

I cannot estimate how many first-timers have taken my class and shown up after class already started – sometimes they show up well after the warm-up has ended! This is a surefire way to ensure that you don’t have an ideal first class. You may or may not be able to get set up correctly, you won’t be properly warmed up, and you may not even know what type of class you’re getting yourself into! 

Arriving early enables your teacher to help you get set up on the bike properly, explain the workout, and answer any questions you may have. It also helps with those first-time jitters. Trying a new workout for the first time can be very intimidating! I suggest arriving early for any first-time class or studio experience. 

3. Bring Water (and make sure you hydrate throughout the day!)

While it may get a little gross if you forget a towel, forgetting water is a major no-no! You are going to need to drink water, even if you only drink one sip at the end of class. Make sure that you bring water, regardless of whether the studio provides you with some (you may want to have an extra bottle during or after class). Equally – or perhaps more – important is that you’re drinking throughout the day. As I like to say, if you stay hydrated, you don’t have to get hydrated!

4. Sit Up Front

Unless it’s one of those cult-like boutiques (I’m not going to name any names), it’s best to sit up front if you’ve never tried the workout before. Most people like to hang in the back because they feel embarrassed and think that everyone is going to be looking at them, but I have a spoiler alert for you: Nobody cares what you’re doing! And if they care that much, there’s no way they’re working out properly themselves! Don’t you want to be able to see the instructor so that you can make sure you’re following their lead, as opposed to trying to follow the lead of someone else in the classroom who may or may not be doing things correctly themselves?

5. Have Fun!

As I often say, “it’s just spin class, people!” You’re riding a bike to nowhere. Lighten up a little, yeah?

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Have you ever taken an indoor cycling class? Do you have questions about how to prepare for your first class, or how to make the most out of your indoor cycling class experience? I would love to hear your thoughts and questions. Please share them with me in the comments below!

The post 5 Things to Know Before Taking Your First Spin Class appeared first on Flecks of Lex.

The post 5 Things to Know Before Taking Your First Spin Class appeared first on Flecks of Lex.