By Nika Bosnic, for Summersalt Yoga

With the arrival of summertime (just a few more days until the summer officially begins!) we see different action plans popping up everywhere: diet, fitness detox plans, you name it.

I’ve never really been a fan of such plans because they would normally try to change your habits overnight and all at once. We’ve all done this. Waking up early, doing HIIT in the morning, meditating for 20 minutes, cutting out sugar completely, getting at least 8-hour sleep, etc. Let’s be honest, the plan lasted for a week or so before we switched back to our old and not-so-healthy habits.

So sticking to a habit can be difficult and we easily get disrupted because, hey, life keeps piling it on. And yet, for every problem, there is a solution and after every failure, there is a success.

So here it is, THE plan that will change your life, turn you into the best version of yourself, and leave you more self-confident and glowing inside-out than ever. Well, not really. Unfortunately, there are no shortcuts when it comes to habits, and building new habits that will last more than a week (and that’s the goal, right?)takes time and determination. But the results are definitely rewarding.

The list that follows is basically just my favorite tips & tricks that I’ve learned on my way of trying and failing and that will hopefully give you the motivational boost. Please note that everyone is different. No one should follow my choices exactly — you’ve got to figure out what works for you the best but at least now you have certain guidelines that might help you through and make the whole process much easier.

That said, every plan needs RULES. So the rules for the “FEEL GOOD” Summer Action Plan are as follows:

1. Each day has a different focus or theme for you to remember and follow it easily.
2. It’s a 7-day plan. Wondering why? To focus and devote all your energy on one habit per day and then slowly adding new habits. I suggest to start on Monday (new week – new beginnings) and end on Sunday.
3. Write them down. Just telling ourselves, either loud or quietly, that we’re going to change isn’t enough. So I highly recommend to grab a list of paper or your phone and have suggestions written or even to set reminders for what the theme is each day.
4. Consistency is the key! Practice, practice, and again…practise. You don’t have to devote several hours a day to practice new habits, You can easily fit them into your usual everyday routine. And remember, if you are consistent, rewards will follow.

OK, so now we have the rules but you probably want to know the seven themes. Here they are, my suggestions to make a difference to your overall wellbeing, in my order of preference (yours of course may be different):

DAY ONE: LEMON to kick-start the day

Start your day with lemon water, apple cider vinegar, and warm water- then follow it with another glass of warm water before breakfast (ideally, 10-20 minutes before breakfast).

Drinking warm lemon water first thing in the morning can help flush the digestive system and rehydrate the body.

DAY TWO: MINDFUL EATING

Before each meal today, take 5 deep breaths then chew your food well, trying to take in all the flavors. Stop eating when you are full and rather aim to have 3 main meals a day and healthy snacks in-between (such as fruits, nuts, yogurt with chia seeds, little hummus with carrots) if you are too hungry. Also, take time for your meals and don’t have distractions like your phone or the TV around you.

DAY THREE: CUT OFF THE SUGAR

OK, this one is difficult, but you can do it! Try not to have any unnecessary sugar from today until the end of the 7-day Plan. Instead, you can have fruits, dates, a handful of nuts, or some dark chocolate.

DAY FOUR: START MOVING

Challenge yourself by spending at least 30 minutes a day moving.

It can be either a walk in nature, switching your car with a bicycle for a change, trying that new dance class that your friend was telling you about, or trying one of pilates or yoga videos on YouTube. Options are limitless and I am sure each can find something for him/herself. This can be a nice opportunity to find out what really suits you and what doesn’t. For instance, Day 4 can be walking, on Day 5 you can add light running, Day 6 can be morning yoga flow and you may end the Plan with Day 7 doing a short strength training (check Nike Training App for ideas).

DAY FIVE: ME-TIME

Take time for yourself and do something you have always wanted to but had too little time for. Some suggestions: take a bath, visit old friends, read your favorite book again, indulge yourself with a fancy dinner, plan the next trip, or yoga retreat , whatever makes you happy.

DAY SIX: BEAUTY SLEEP

Strive to have at least 8-hour sleep. Do some stretching and make yourself a cup of hot chocolate with cinnamon or golden turmeric latte before sneaking into bed. Sleep tight!

DAY SEVEN: MIND JOURNAL

Take 5 minutes to write down how you feel after a week of developing the new habits. Was it difficult? Were you consistent? Take an extra 5 minutes to journal your wishes, goals, any thought you might have concerning new habits. Have you learn’t something new about yourself, were you surprised by something? Remember, there is no right or wrong answer, whatever feeling you have is OK. This might help you to set your goals and intentions for the future.

AND NOW?

Congratulations, you’ve finished the “FEEL GOOD” Summer Action Plan and you should be very proud of it. It may be a small step toward your goals but you’ve proven yourself that you CAN.  Bravo!

It’s up to you to decide how to continue. You can go on practicing the habits you’ve learned during the first week and slowly (once you are ready) adding new habits. It takes time for a habit to become a routine and for a routine to become a lifestyle. But it’s the journey, not the destination that matters!

The post The 7 day “FEEL GOOD” summer action plan appeared first on Summersalt Yoga Retreats.

By Nika Bosnic for Summersalt Yoga 

“Set a goal that makes you want to jump out of bed in the morning.”

It’s so easy to say, but it’s very difficult to put into practice. There is some good news though.

According to a recent research, early birds are more proactive than evening people – and so they do well in business.

As we know that beginnings are always the hardest, especially if you are one of those who is always hitting a snooze button, we prepared a list of our favorite morning power boosters that will get you out of the blanket straight ahead. Thank us later!

        Matcha

      yOga

      bReakfast

plaNning

 medItation

mornIng elixir

       Goals

MATCHA

Like green tea but better. The health benefits of matcha tea are numerous and they even exceed those of green tea because when you drink matcha you ingest the whole leaf, not just the brewed water. According to statistics, matcha green tea possesses antioxidant levels 6.2 times that of goji berries, 7 times that of dark chocolate, 17 times that of wild blueberries and 60.5 times that of spinach! But you might try it several times to get used to it as the taste is pretty unique. I usually make matcha latte by blending 1/2 tsp of matcha (powder), hot (but not boiling) water, coconut milk, agave syrup and little vanilla.

YOGA

Practising yoga in the morning will clear your mind, reinvigorate your body, reduce your stress levels and even boost your metabolism. You can read more about the benefits of yoga here or you can commit yourself to our 10-day yoga challenge here.

BREAKFAST

Try to wake up 15 minutes earlier to prepare yourself a breakfast that will fuel your day. Breakfast will not only pack you with the necessary energy for whatever challenges during the rest of the day, but also contribute to your better mood – imagine you have a delicious breakfast waiting for you first thing in the morning and you can indulge in it slowly before the day actually starts!. My suggestions are overnight oats or chia pudding (which you can prepare the night before), bowl of  warm porridge with toppings, toasted avocado bread, green smoothie bowls, scrambled eggs with some veggies or cheese and greek /coconut yoghurt with muesli. Sometimes when I am in a hurry I will have my matcha latte and 1-2 “superfood balls” which you can easily prepare in advance (just put some dates, shredded coconut, raw cacao, cinnamon, coconut oil, little water and pinch of salt in a food processor, mix and form small balls). You can find many delicious breakfast recipes in Summersalt Yoga recipe e-book here.

PLANNING

While enjoying your breakfast you can easily do some day or week planning. This should include your daily obligations and reminders (your mum’s birthday, for example :)) but also events, and meetings that you look forward to. Because, let’s be honest – we all need little motivation to spice up the day.

MEDITATION

It’s no secret that meditation reduces stress, controls anxiety, enhances self-awareness, generates kindness (against yourself and others), reshapes your brain, improves your focus and productivity and much more.

Most people find mornings the best time to practice meditation. For the start I suggest to find a 10-minute guided meditation training on youtube or download the app to help you get familiar with this beneficial practice (my favorite ones are Calm and Headspace).

MORNING ELIXIR

This juice is my morning “Superman” when I need an extra kick. You can, of course, buy 100% juices (no added sugar), grate ginger and simply mix all together but the best one is straight from the juicer.

Ingredients:

– 3-4 carrots (approx.  1 dcl)

– 2 oranges (approx. 1 dcl)

– 1 knob fresh ginger, peeled

– juice from 1 lemon (approx. 1/2 dcl)

– 1 knob fresh turmeric, peeled (or 1/4 tsp ground)

Simply put all the fruits/veggies in the juicer and enjoy!

GOALS

Set your goals and tasks for the upcoming day and prioritize. Prioritizing allows you to identify the most important tasks and goals at any moment and give them more of your attention, energy, and time. It’s an efficient time management tool, which enhances your focus and allows you to spend more time on the right things.

The post Morning power boosters appeared first on Summersalt Yoga Retreats.

By Milda Urban, Summersalt Yoga founder

Friends, can you believe that’ Christmas is only in a few days? Oh what a joy! And the New Year is almost here too and I am thinking – what can I do that it’s even better than this one? The (or an) answer has come to me on the yoga mat (I am not making this up for the purpose of this post, I swear!)

One of the things that people call the joy stealers of life is obviously comparison to the life’s and achievements of the others. But it has dawned on me that the other thief of joy is getting ahead of yourself.

I have been experiencing this my whole life, before I even start embarking on a new journey, before I make the first steps to get things moving, so often I am already way past the finish line.

– I am starting my studies. But… What if I am really bad at, later have nothing to show for it and end up at a mind numbing job? It’s only my first day though.

– I thinking of going on this incredible trip. But…What if it is actually a tourist trap and I loathe it and it all just ends up being an annoying couple of months. Mind, I am just browsing for plane tickets.

– I am starting a new business. But…What if people do not like or even do not find what I offer? What if they not only not like it, but absolutely hate it. I haven’t written the business plan yet.

Here I am, so many times in life worrying about imaginary future scenarios (that are negative, because, OBVIOUSLY, right?), not only being miles away from the end goal, but also without the tools or experience needed to succeed and be happy.

And here I might disappoint you a little. I have not found any magical ways to change this pattern. I only simply tell myself to stop, recognize what I’m doing, how ridiculous it is and then rewind the tape to the present moment. I will repeat – present moment. Not the one before, not the one ahead, but the one right here.

I hope and wish you can do the same in 2019!

The post (Not)getting ahead of yourself in the New Year appeared first on Summersalt Yoga Retreats.

By Igne Aleliunas for Summersalt Yoga

Mindfulness, nowness, conscious living – it’s all the fad right now, but there’s something to be learned from slowing down and actually paying attention to what we do, consume and… eat. When was the last time you really enjoyed a meal? What did you have for breakfast last Saturday? If you can’t really tell, it’s time to practice mindful eating.

The Buddhist experience

The concept of mindful eating has its roots in Buddhist teachings. In Buddhist monasteries, mealtime is a serious affair – the food is consumed attentively and gratefully and often in complete silence. It helps focus and really experiences food; it also slows downtime. Little by little, people outside of Buddhism have also adopted this concept, finding it a relaxing and natural process. They have also expanded the concept, by including not only how you eat but also what and how much you eat. Often people don’t really think about what or how they’re eating – they’re distracted by their lives, latest TV shows, or their Instagram feed. Here’s where mindful eating comes along – it pulls you into the moment, making you more focused and concentrated. Mindful eating is a very flexible concept – it can be as simple or as complicated as one might like. It can only be about eating slowly. But, once broadened, the concept can include the process of cooking, carefully choosing the ingredients, or even growing and harvesting them. Mindful eating is wonderfully versatile and, contrary to what one might think, it is easily adaptable even in the most hectic of lives. Like with most practices, it takes time and dedication, but in the end, it is absolutely worth it.

Slow down and appreciate

We live in a fast-paced world. Ideally, it would be wonderful to always have the time to set up the perfect meal, to eat exactly what you want, when you want, and how you want it. But deadlines, meetings, chores, family issues, and hundreds of other important things make it virtually impossible to do just that. So a sandwich on the go it is! But even a simple sandwich can create the perfect meal if we take a minute and appreciate the taste, the texture. Just take the time to savor a bite or two, try to understand what you like or maybe don’t like about the sandwich. Think about everything it took for you to be able to eat it – the bread to bake and slice, the veggies to grow, the few minutes it took for you, or someone else to assemble it. That’s what mindful eating is all about – taking the time to appreciate, to smell, and really taste your food. This also works even if you only have the time to eat a banana – pick it up, weight it in your hand, smell its sweet aroma, notice the bruises and brown spots, then start peeling and eating it bite by bite, feeling the mushy texture, the subtle sweetness… And once done, move on with your busy life.

Amp it up

Concentrating on what and how you eat is a great exercise in mindfulness. It’s like an anchor, pulling you down to the now, even if it’s for a short while. But the real beauty of mindful eating comes from treating yourself to a lavish and satisfying meal in a pleasant environment. The experience begins well in advance, first by deciding what you’ll be eating. Ask yourself, what exactly you’re craving – it’s the body’s way of telling what it’s lacking or needing at the moment. Then take the time to prepare the meal or, alternately, choose a restaurant that will satisfy that craving. Remember: there are no forbidden foods in mindful eating – everything’s a go, depending on your dietary needs. Want that piece of chocolate? Just eat it! When you satisfy a craving, it stays satisfied. And if you deny it, it just keeps on growing, until you overeat or eventually settle for a less satisfying alternative.

If you decide to eat at home (be it homemade or delivered), create a pleasant environment. You don’t need a spacious dining room or a patio overlooking the ocean – maybe light a candle, choose your favorite plate and cutlery, open the window and let in some breeze or even make an impromptu picnic on your living room floor. Again, it’s about asking yourself what you need and want at the moment – it keeps us in tune with ourselves. Once you serve the food, take a beat to appreciate it, make a mental picture, smell it and then finally taste it. Eat slowly, noticing how taste and texture change as you chew the food. Ask yourself, whether you’re already full, or if there’s more room left. If you’re alone, eat in silence; if you’re with someone, take some time to savor the meal before resuming your conversation. Don’t check your phone and refrain from reading a book or a magazine, unless that was your goal – a good read and a plate of cheesy tacos. That, too, is a form of mindful eating, provided that you consciously chose to eat like that.

Long term benefits

Not only does mindful eating bring back the focus to the present, it actually might help decrease the instances of overeating. By listening to what your body wants, you ensure that it gets what it actually needs – all the nutrients, vitamins, and calories. So, for example, a post-workout meal might be more generous, whereas the I’ve-been-lounging-all-Sunday dinner might be smaller and lighter. Just ask your body and it will tell. When we eat slowly and stop to ask ourselves how full we are, we actually consume just the right amount of food – we get up from the table neither too hungry, nor too full. This, in turn, ensures a healthy and happy body with just the right amount of energy to work, create, exercise, and have fun!

Although mindful eating is a good practice to include in your daily life, don’t make it the be-all and end-all of your life, don’t obsess about it. Enjoy eating, since food was made to be enjoyable. Ultimately, it’s your experience that matters, so if you really want to eat some pizza while watching Netflix, go for it! As long as it’s a conscious decision, all’s well and good.

The post It’s time to practice mindful eating appeared first on Summersalt Yoga Retreats.

At this time many of us feel the unity with nature and the themes of rebirth and renewal.

To offer some inspiration and ideas for your spring arrival we’ve asked the Summersalt yoga ladies Rosie, Leah, and Milda to share some of their wellness and good-life favorites for the season and we can’t wait to hear yours too, so leave a comment, tag us in a photo and let’s welcome the spring healthy and happy!

Food

Rosie. Tahini! I have been enjoying this nutty, flavor-filled condiment of everything at the moment. Amazing with avocado toast and adds a wholesomeness to Salads. Also packed with protein so a real energy giver.

Leah. Refreshing quinoa salad chock full of lots of delicious fresh fruits and vegetables.

Milda. A simple classic, but so good – a morning smoothie. My current favorite is banana, frozen forest berries, orange, leafy greens, peanut butter, flaxseed, amaranth powder, and maca!

Body treatment

Rosie. Dry brushing! Bit painful but great for improving circulation in the skin. I also want to try and take the time to do morning coconut body oiling which I used to do when I lived in Bali a lot (and had more time!)

Leah. Lots and lots of Vitamin D from the sun

Milda. I am super lazy when it comes to this, but I am trying to use body lotion more often as I age (uh…), my favorite one is Neutrogena!

Hair treatment

Rosie. I am the most low maintenance hair person ever! However, have recently decided to go back to my auburn roots which have made me want to look after it a little more. So lots of conditioning masks for redheads.

Leah. Saltwater! I swear it does wonders for my hair.

Milda. A natural shampoo. I’ve recently stopped using the regular drug store shampoos as my hair would grease up way too quickly and ever since I’ve started with the all-natural one it makes all the difference in the world.

Face treatment

Rosie. After a long cold winter and teaching quite a bit of hot yoga I have actually been treating myself to a few holistic facials which have been so lovely for tired, winter skin. It is a bit of a luxury but one that has been making a real difference to how I feel.

Leah. Always just simple coconut oil.

Milda. Rosehip oil! I alternate it with coconut oil, rosehip oil has amazing anti-aging and anti-blemish properties, it’s best to use it in the evenings as even if it’s not comedogenic it is still an oil and it can leave your face a little shiny!

Spiritual

Rosie. I am currently holding an intention to spring cleaning my morning routine. So no phones for at least 30 mins on waking and instead of waking myself with some gentle movement, a little writing or a cup of tea and meditation.

Leah. Metta (or loving-kindness) meditation to send loving intentions and energy out to all beings everywhere. For some reason, this feels especially relevant to me this time of year.

Milda. I’ve started meditating every day with as short as 5 minutes if I can’t do more. I feel like it helps me a lot to keep perspective and not freak out over things that actually are not too serious or important. Sometimes I use an app (I use Insight Timer) for a guided meditation session, sometimes just some nice calming sounds from a Spotify playlist.

Yoga

Rosie. I am really feeling the urge to get my body really moving, which is often the case as we move into the warmer months. I am really loving my Forest yoga practice at the moment, the focus on the core and grounding elements of the practice. And of course, I can not WAIT to get out on my paddleboard again!

Leah. Backbending! To be honest, backbends are not my favorite postures, but I always gravitate toward them when spring and summer roll around. There’s something so opening and embracing about them. After hunching over and closing off my heart all winter to combat the cold, my body craves openness and expansion when warm weather approaches.

Milda. Yin! That’s my favorite for when my back or shoulders are sore from all the time spent at the desk. I love how calming it is and how I can do 20 minutes even if I don’t feel like exercise. I even bought a book and can’t wait to practice more.

Leisure

Rosie. Ah beach! I wish! In the meantime leisure time, this Spring will be all about picnics in the park and enjoying the start of the long light evenings that hopefully are on their way. Dinner and wine outside with friends is everything. I am also making an effort to read more fiction at the moment, and currently loving ‘Conversations with friends’ that was gifted to me by one of my favorite friends to have conversations with!

Leah. Beach, beach, beach, and then some more beach (with a good book in hand—I’m currently diving into philosophy and devouring the Bhagavad Gita)

Milda. I’ve always been a book nerd, so books it is. Yoga books (Donna Farhi’s “Bringing yoga to life”), non-fiction (David Eagleman’s “The Brain”) or good ole crime thrillers (Camilla Lackberg’s “The Ice Princess”

The post Spring wellness and feel-good inspiration appeared first on Summersalt Yoga Retreats.