Episode 19: Disrupt, Get Moving, and Eat More Melons

Pups are a camping gal’s best friend.

Psst… FYI, this post contains affiliate links. Carry on!

Sucky Moment of the Week (3/5) This week we’ve got a #throwback sucky moment to many moons ago when Nicole and Vic took their first ever canoeing adventure as a couple, and it went, well, not great. Inspired Action Learning to work together as a team is a process, and it takes time and practice, but the sticky situations are opportunities to grow together and come out with even better knowledge of yourself and each other.

Send in your sucky moments to podcast@angelawagnercoaching.com with any questions or inspired actions – you might be featured on the podcast!

Major Topic: Automaticity Why is it so hard to break “bad” habits? Often, the behaviors have become so engrained that they are automatic. In the constant effort to do nothing without a clear intention, Angela and Nicole discuss some common (and unwanted) automatic behaviors, and how you can break free by disrupting that automaticity in your daily life. It’s bad habit ANARCHY!!

Try This: Identify a habit that has become automatic for you (think endless Netflix sprees, Oreo binges, purposeless app opening, etc.) and that you want to break. Commit to one action that will disrupt the automaticity of your habit, and do it!

Ask Coach AWags Heather asks how she can get back into an exercise routine after an injury or illness. The ladies talk about several steps to get out of your head and get moving.

Send in your questions on anything from life to love to diet and exercise (like yoga!) and beyond at podcast@angelawagnercoaching.com to be featured on the podcast.

If this doesn’t say “summer,” we don’t know what does.

Angela SHOUT out What’s red and green and made up of 92% water?? No, it’s not a nauseous, sunburned, bloated zebra, though we understand why you would think that.

From the Episode:

  • On the Blog: Seeking Serious Solitude
  • Why do we love watermelon? Let us count the ways! Watermelon facts here
  • Find out more about the Advocare 10-Day Cleanse >>> here! It is a natural, healthy, and effective way to feel refreshed and renewed in your body.

Connect with us:

If this episode sparked something in you, please be sure to subscribe on iTunes and Stitcher, leave us a rating and review on iTunes (how to do that here!), and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.

Before…

 

… And after. Some-bunny loves dyeing Easter eggs!

Seeking Serious Solitude

On the podcast this week, Angela and Nicole talked about how many of our “bad” habits are so difficult to break because they have become automatic to us. These behaviors are simply wired in our brains from repeating so many times with some form of satisfying result (what kind of result depends on what kind of habit), like breathing or blinking or me walking straight to the coffee pot as soon as I step into the house where I nanny. One common automatic habit in particular that Angela pointed out was the impulse to check our phones multiple. times. a. minute. for, a lot of the time, not really much of a reason at all. Ooh boy. Does this hit home for anyone else?

Cameron recently sent me a great article about the benefits of solitude, and how we as a society are getting less and less of it in recent years (rough rough synopsis, you really should read the piece, it’s awesome). I have always prided myself on my ability to spend time alone. I have no problem spending a weekend by myself at my apartment, taking myself out to lunch, whatever, and it’s been that way for as long as I can remember. It didn’t really happen on purpose… Honestly I was a bit of a loner for a lot of my time in school, but that forced me to build up what I do believe are important muscles. The ability to spend time by oneself – without distractions or “plugging in” or a job to do – is undervalued.

How often do you come across such a peaceful place to sit and think?

But I’ve been losing that lately. I had a BlackBerry for… let’s just say a lot longer than it was socially acceptable to have a BlackBerry. And I knew I needed to just bite the bullet and get an iPhone to like stay relevant in the world, but I held out for years because I knew that having all those fun apps right at my fingertips was going to make me one of those people. The people who were always scrolling through their iPhones, opening their phones not because they needed to make a phone call or send a text or write an email or even take a photo, but just to check. Or look. Or scroll. To pass time. To satisfy an impulse or quell a worry.  BlackBerrys just didn’t have that much to do, so I didn’t really look at it that much.

Then I gave in, and I became one of those people. Oh, hi, sorry are you one of those people, too? I don’t think we’re bad people, guys, I just sort of don’t know why I can’t go to the bathroom without my phone anymore and it worries me just a lil bit. Just as I feared, my relationship to my phone has very quickly transitioned from one of utility to one of automaticity, and it’s with me all. the. time. My treasured and much needed solitude now has this specter lurking in the corner, waiting for me to need it.

“Saaaaaaarah,” it says. “Put down the book, Sarah. Come play with me. I have notifications for you, Sarah. They’ll tell you nice things, Sarah, things you can never know if you don’t put down the book and come play with me right this second!

And like a lab rat addicted to sugar water, I push the button for the reward I know is waiting on the other side of my home screen. Mindless entertainment! Virtual contact with the outside world! Instagram likes! New music! That email I forgot to reply to! Discounts! Snap stories! It’s all there for meeeeeee!!!

…just like it still will be in 30 minutes when I’m done with this chapter of this book that I sat down to read by myself and have some space. Because that’s what I really need. What I want is that instant gratification to which I’ve grown so accustomed that my muscles have literally memorized the fastest sequence of clicks and swipes that will get me to it, automatically. But what I need is space and solitude. Real solitude. Uninterrupted quiet time with myself. What’s the point of even trying to have down time if I’m going to let this white rectangle bully me with its mind games? To distract me with SuPeR uRgEnT things that are, 9/10 times, not actually urgent at all.

The kids I babysit have an hour of “rest time” after lunch every day. It’s not necessarily a nap, it’s just an hour of each day dedicated to solitude. Each child in his or her own room, no music or TV or screens, no playmates, just the kids and their individual toys and minds. I create this space for the kids because I know how important it is to be able to have that space in one’s life, yet I’ve stopped really committing to creating it for myself. I forgot to put my own oxygen mask on before I assist those around me, and I’m sort of starting to suffocate on tech impulses.

I’m on a plane to Coachella as I write this, and I’m so looking forward to a few days away from the grind of the real world and all my real world “must stay connected at all times!” impulses. I’m committing to being present and creating some space, to put down the phone and be ALONE (with 125,000 other people and some great music). Can I text you back on Monday? Great.


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Sarah Mowery is the Podcast Marketing Editor for the Spark – Inspire Your Life Podcast and an avid podcast listener. Originally from Little Rock, Arkansas, Sarah enjoys writing, playing outside, going to concerts, and anything else she can list here that will make you think she’s cool. Sarah is a 200-hour registered yoga teacher and a member of the assisting team at YogaSport in Dallas.

Episode 18: Yoga, Support, and Empowerment

Throwback to the beginning of Angela’s yoga journey.

Psst… FYI, this post contains affiliate links. Carry on!

Sucky Moment of the Week (4/5) Angela had to miss a weekend of her Teacher Training program after completely losing her voice, and she asked Monika to help in her absence. Inspired Action People want to help, and often, giving them the chance to step up to the plate in a time of need can empower them to grow and take the next step for themselves.

Ask Coach AWags A listener wants to know how she can make time for yoga while balancing the responsibilities of being a stay-at-home parent with a new baby.

Send in your questions on anything from life to love to diet and exercise (like yoga!) and beyond at podcast@angelawagnercoaching.com to be featured on the podcast.

Major Topic: Yoga Angela and Nicole talk all about yoga, and why it’s the bee’s knees.

Try This: Make fruit snacking your new healthy and satisfying habit. Set a mid-morning and mid-afternoon alert on your phone reminding you to snack on a banana, apple, kiwi – any fruit.

Nicole SHOUT out Nicole came home from a long day at work to find that Vic had prepared their entire Blue Apron meal. Thoughtful spouse alert!

From the Episode:

Connect with us:

If this episode sparked something in you, please be sure to subscribe on iTunes and Stitcher, leave us a rating and review on iTunes (how to do that here!), and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.

How can I get into yoga?

Sarah proving that you really can do yoga anywhere. Tree pose in a tree, anyone?

Probably one of the most frequently received questions by yoga teachers and other yogis is this: How can I get into yoga? Unfortunately, yoga can have a somewhat daunting or intimidating aura surrounding it for those who are unfamiliar. But, in reality, one of the best things about yoga is that it is for anyone and everyone and requires nothing more than your body and a willingness to get started.

OK, so, how do you get into it? Two easy steps.

  1. Get a mat.
  2. Use your mat.

And honestly you don’t even really need to do that, though it does make the process significantly more comfortable. The point is, it can always be a bit tricky to figure out how to get involved in a new activity or hobby, but if you’re interested and ready, you can really start anywhere. Yoga has something for everyone, you just have to find what that something is for you and find a way to integrate it into your life.

Here are some tips on how to get started:

  • Try it out Google around about free or discounted yoga classes in your area. A lot of studios and gyms will offer free first classes or discounted new member rates, so take advantage of those prices to try different studios/gyms, styles, classes, and teachers to find what you like.
  • Take it home You don’t even have to go to a class. This is especially good if you only have a limited amount of time. YouTube has a TON of amazing videos of yoga classes you can do at home, on your own time. You can find videos to fit your schedule and specific areas you might want to focus on in your body – all with the convenience of being on your time and in your space.
  • Commit In starting anything new, you will get out of it what you put into it. It can be difficult to make space in already-busy schedules to integrate new pastimes into our lives, so it’s important to be intentional about how you get into it, once you find what you like. Commit to something that will give you a bit of accountability in your new practice, like an Instagram challenge, a short-term membership at a studio, or a standing appointment with a friend to go to a class at the park.
  • Be open to what you see start to happen in your body and mind, and take out any judgment.

Now grab your mat (or your bare feet and the grass) and get going! And come see us at YogaSport if you’re in the Dallas area – we’d love to have you.

 

Episode 17: Dr. Erik Gnagy; Habits

Major Topic: Dr. Erik Gnagy, who specializes in behavioral health and sports performance at the

Image result for dr erik gnagy
Special co-host this week, Dr. Erik Gnagy

University of Texas at Austin, joins Angela as co-host to talk about how habits are created, why “good” habits can often be difficult to stick to, and how to combat the sometimes-natural inclination toward negativity.

Sucky Moment of the Week (5/5) Erik is dealing with the unique disappointment that can only come from one’s favorite team losing a high-stakes sporting event, in this case the University of Kansas Jayhawks and the NCAA Tournament. Inspired Action We get attached to things and ideas, like sports teams and game outcomes, giving their associated emotions power over us. Detach yourself from the situation, take an objective look at what you’re experiencing and label the emotion. A step back can help you realize that it really is just basketball (or whatever).

Angela SHOUT out To old friends and being able to see and share in each other’s progress and knowledge.

Our co-host Erik (far front) at John and Angela’s wedding way back when. Clearly being cool is a habit.

Ask Coach AWags Send in your questions on anything from life to love to diet and exercise (like yoga!) and beyond at podcast@angelawagnercoaching.com to be featured on the podcast.

From the Episode:

Connect with us:

If this episode sparked something in you, please be sure to subscribe on iTunes and Stitcher, leave us a rating and review on iTunes (how to do that here!), and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.

Negativity Shield pt. 2

This week on the podcast, we had the ever-insightful Dr. Erik Gnagy on to discuss how we can change our behavior and performance using habits and positivity. We talked in Episode 12 about Erik’s idea of a negativity shield and how we can empower ourselves to repel any negative energy coming at us from outside forces. But what about when that negative energy is coming from inside you, and you just can’t seem to shake it?

We’ve all experienced the sheer resignation and frustration that comes from those moments of “waking up on the wrong side of the bed,” having an “off” day, or immediately dropping the ice cream cone you just bought yourself to try and make yourself feel better on your “off” day. But allowing those times to color your outlook for the rest of your day or week or life can build up to a generally negative outlook, and the cycle continues.

A lot of this general outlook can come from living in the future rather than the present. We can fall into the trap of thinking, “l’ll be happy when (fill in the blank).” When I finally get that promotion. When I can buy myself a new car. When I quit my job. When I get in shape. When I’m not so tired. When this day is over. When I clean this ice cream off my pants.

But what we don’t realize when we take this mindset is that happiness is a choice. As super cheesy as it sounds, all we really have is right now, so geez why are we waiting to be happy?? Choose to be happy now. Be happy and striving for your goals, not waiting for them to fulfill you. Be happy and content with what you have and where you are. Be happy when you’re tired and have ice cream all over your pants. It may not be easy at first (or ever), but it is a way to build up those muscles that override the natural inclination toward negativity and discontent that are often reinforced in our society. You may find a new energy to take those steps you need to create the habits you need to achieve your goals, but without letting your happiness and satisfaction ride entirely on uncertain outcomes.

If you always maintain the sunshine within you, the clouds don’t seem so bad.

 

Episode 16: Sarah Returns; Going Herbivore

Sucky Moment of the Week (3/5) The first attempted version of this episode didn’t turn out and Angela lost her voice, so Nicole and Sarah had to whip up a podcast episode on the fly. Inspired Action Roll with the punches, stay calm, and use an unexpected setback to fuel your creativity in coming up with a solution.

Sarah’s recording backdrop could definitely be worse.

Major Topic: Plant Based Eating Sarah shares her low down on plant-based eating as well as some tips and resources for trying it out.

Try This Go one full work week (Monday through Friday) without eating any food derived from animals. That includes meat, fish and shellfish, dairy products, and eggs (as well as honey if you want to go all out!). See links below for meal ideas and resources!

Ask Coach AWags Send in your questions on anything from life to love to diet and exercise (like yoga!) and beyond at podcast@angelawagnercoaching.com to be featured on the podcast.

Sarah SHOUT out MAJOR kudos to the YogaSport Yoga School Teacher Training class of 2017 for showing your commitment and dedication to yourselves and each other this weekend at anatomy training. Soak it all in!

Can you tell there was an applied anatomy training at the studio this weekend?

From the Episode:

Some of Sarah’s favorite resources for information on plant-based living:

Connect with us:

If this episode sparked something in you, please be sure to subscribe on iTunes and Stitcher, leave us a rating and review on iTunes, and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.