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& suddenly you know that itโ€™s time to start something new & trust the magic of new beginnings.
#takeittothemat #strongatyourCORE #lyncup

Flexin' my wings #dragonfly #takeittothemat #yogi

Katie S. will be guest teaching Vinyasa Flow tomorrow!

Some of you will remember Katie from her Sekoia workshop.
Join her and flow to kick off your weekend!
#yogaeveryday #shaktifit #vinyasa #takeittothemat #layitonme

Just as I was relaxing at the end of my morning mat session, the doorbell went - hugely grateful that Tim answered the door and even more grateful when I saw what Mr DPD had delivered from ๐ŸŽ @tiffanyandco
Thank you @arbonne @uk_arbonne for being the most thoughtful and generous company to work with ... and thatโ€™s before our NVP meeting and Christmas dinner in London later today! ๐Ÿ’
Overflowing with love and gratitude, always!

#tiffanyandco #nopeeking #blessed #arbonne #nvp #present #specialdelivery #tiffany #christmas #thankyou #littlebluebox #bigbluebox #yoga #takeittothemat #business #entrepreneur #bestofthebest #success #gratitude #manifest #dreams #lawofattraction #namaste #peace #joy #london #surprise #iwanttoopenitnow!!!

I got all the signs I needed today. I told Gray this morning that her Mama is strong, brave, deserving of love, and able to give love to others. For the first time in a very long time...I believed it. #helpithurtless #iamenough #imnotmessingaround #takeittothemat #warrior

We are taking it to the MAT! #bodyslamprovjam #takeittothemat #czsschool

Making proper use of my binge time, resulting in the weirdest yoga flow of my life ๐Ÿ‘ฝ๐Ÿ™๐Ÿป #strangerthings #instayoga #bingeworthy #takeittothemat #netflixandchillbymyself

Tree posing for lymphoma awareness with @lymphomacanada at #takeittothemat with these wonderful guests of honour and our very own @nikkibonair


Just as I was relaxing at the end of my morning mat session, the doorbell went - hugely grateful that Tim answered the door and even more grateful when I saw what Mr DPD had delivered from ๐ŸŽ @tiffanyandco
Thank you @arbonne @uk_arbonne for being the most thoughtful and generous company to work with ... and thatโ€™s before our NVP meeting and Christmas dinner in London later today! ๐Ÿ’
Overflowing with love and gratitude, always!

#tiffanyandco #nopeeking #blessed #arbonne #nvp #present #specialdelivery #tiffany #christmas #thankyou #littlebluebox #bigbluebox #yoga #takeittothemat #business #entrepreneur #bestofthebest #success #gratitude #manifest #dreams #lawofattraction #namaste #peace #joy #london #surprise #iwanttoopenitnow!!!

Calling in my #visionary #rainbowwarriors to practice yoga , breathe and #takeittothemat . Yoga helps us to be more strong, grounded and peaceful. You got this #Ojai. I already see you rising like #phoenixfromtheashes of the #Thomasfire ๐Ÿ™Œ๐Ÿฝ๐Ÿ’œ๐Ÿ™๐Ÿฝ๐Ÿ•‰๐Ÿ“ฟ๐ŸŒˆ๐Ÿ‘ There's also a #rootchakra video practice for you on my Visionary Lifestyle and Podcast Facebook page. Now more than ever, practice ๐Ÿ•‰ #meditationmount #community #ojaistrong .
Link in bio

B O N U S E P I S O D E Sending mad love to my #ojai tribe who have been going through hell with the #thomasfire . Thought to post this class recorded at @meditationmount during better times . I'm holding the vision of this sacred land restored , and us all practicing there together again ๐Ÿ™๐Ÿฝ๐Ÿ•‰๐Ÿ™Œ๐Ÿฝ There is no doubt these trials are an opportunity for us all the deepen our practice and use the tools of #yoga and meditation to help relieve stress, build strength and create more #union in our beloved community. Together, we are more than the sum of our parts. Teaching these classes were some of the best years of my life. My heart and prayers are with you all non stop.
I ask all reading this to stop and become still and drop into your heart and send this community your loving supportive energy. Most are still evacuated as the air in the valley is still way to toxic to breathe ๐Ÿ™Œ๐Ÿฝ๐Ÿ’š๐Ÿ™Œ๐Ÿฝ #itsallyoga #ojaistrong #takeittothemat ๐Ÿ’— Link in bio
Tune in and practice practice practice ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ
#podcast #yogaclass #visionarylifestyle #rememberwhoyouare #santosha #breathe #rootchakra #rainbowwarriors #california #ojai #meditationmount

I can't believe 2018 is right around the corner, literally! What is it? 2 more weeks?

What steps have you taken to make sure you move forward and accomplish great things next year. Not great things by others standards, but the things that speak to you are and where you want to be?

Here are 4 simple steps that can start you on that journey:

1: Look Back: taking time to reflect on your past successes and failures is a great learning opportunity. You get to celebrate those accomplishments and evaluate the process that led up to it. And those "failures" are just training. So ask yourself, where did I get off track? What the blow something you could have avoided or was it even in your control?

2: Vision: I'm removing the board for me because mind mapping seems to work better. Whatever works for you is okay, the point is to have a clear vision on how you will make your mission come to life. And most importantly make it real by have a tangible reminder.
3: Specificity: I don't know about you, but if I'm not specific, it doesn't get done. It remains on the "I wanna" list, but if it doesn't get on the actual calendar, it was a great idea. Think of it this way: how will your conscious know what your subconscious really want if it isn't brought to light and made clear.

4: Systems, Systems, Systems: Time is a precious commodity and to best rein the time sucker beast in, we have to implement systems. The trick is not to get over systematized LOL Keep it simple. Consolidate, schedule and dump when you can.

Which step speaks to you? Let me know in the comments below :-) These are 4 steps that can start your New Year on great footing. Feel free to contact me if you'd like to have a conversation on what some of these look like in practice. #MOLoveTap #TakeItToTheMAT

We have a nice little treat this afternoon ๐ŸŽ๐ŸŽ๐ŸŽ 2pm Yoga Basics @ BJs Tasting Room (602 E Central Ave, Temple TX 76501)
Don't forget to bring your mat, and we'll take a little break from the holiday madness!
#takeittothemat #amomenttobreathe #madhustle #soulfuljgypsies

Itโ€™s that time of year when itโ€™s easy to say, I just have too much to do. But trust me my dear, you have an hour to give to yourself. To your body and mind. To your mat. This is the time you need your practice the most! Itโ€™s not a time to neglect your well being. ๐Ÿ•‰
Tag a friend to join you! See you on the mat Saturday at 9:00 am and Sunday at 8:00 am (with a special treat!) #yogaeveryday #shaktifityoga #takeittothemat #740yoga #selfcare #yogalove #yogasaturdays #mymorningcoffee

I Love this girl! She is the epitome of courage, heart and resilience! Morgan has traveled the world, working cruise ships, going on missions and just for the FUN of it. And she always does it with such finesse. So who better to ask for travel tips then this young lady who knows how to live life full out! She says: "My best advice on traveling would be to make plans but GO WITH THE FLOW.
Doing this, you wonโ€™t be disappointed if itโ€™s raining and you had something outdoors planned. If you can, rearrange your days. If not, enjoy your day the best you can. To get the best out of your travels you have to stay positive.
Being flexible will bring a lot of fun to your trip. And who knows, something you didnโ€™t have planned could pop up and be the most fun!
When I was in Rome, I didnโ€™t have plans. I ended up meeting two girls on the train and we ended up touring the city together, we had gelato at Trevi Fountain, ate pasta and shared laughs and travel stories at a cute little outdoor restaurant.
The times during my travel where I have been most disappointed is when I forgot my camera!
I was going snorkeling with the seals in Cape Town South Africa and I forgot to grab my go pro the night before. I was so bummed. But had to let it go, enjoy the moment.
I still had a great time. But no pictures to show friends and family. My advice is to pack in advance what you want to take with you each day.

Done with a 45 min #yoga practice. Loving @yogavibes - did classes with Rolf Gates and the amazing Taj Paxton. Yoga helps you focus onBREATHING into where you are, right now. From that place all things can come to you, and you can #manifest all things. Love does not discriminate,but so often we discriminate against ourselves: we judge ourselves and our bodies so very harshly. Your body is strong! It houses your soul: please remember this. So many of us were raised with conflicting messages about body size and body love. Your body is strong and energetic! Love it. Thank it. Listen to its voice - it has much to tell you.
#takeittothemat #psychicmedium #happyganesh #breathe #selflove

STOP! I know it's not that time, but in all honesty, if you haven't made plans it might be too late for that getaway!
However, there is still 2 weeks to plan that exciting New Year. I thought I'd share with you the Top 10 cities and their traditions for bringing in the year.
The most important thing is who you bring the new year in with not the where. :-) 2 Questions:
Who have you had the most memorable New Year's with?
Where have you had the most exciting New Year?

Drop your answers in the comments below and let's have some FUN! #MOLoveTap

STRETCH ......... Blissful yoga today reminding me how important this is especially with marathon training just around the corner. Not just the legs but all those other parts of the body that take a pounding when we are racking up the miles. #hotyoga #yoga #takeittothemat #getyoursweaton #yinyoga #stetch #stretchitout #crosstraininng #marathontraining #investinyourself

Your practice can change your whole perspective. Be open to what it has to offer! Restorative today at 4:30 pm. Hereโ€™s to taking care of ourselves! #takeittothemat #yogaeveryday #740yoga #flipyourperspective #andseeallthegood

My all time go-to if I want the FLAVA! She's EVERY WOMAN!!! Dr. Tre, girl you got me singing the song! #MOLoveTap

I wanted to share a tip on how to be FIERCE in the kitchen, so I had to reach out to the Doctor. She had just the prescription I needed.

Dr Flava is sharing some of her great tips on how to stay healthy and flavorful not just in the kitchen but in life :-) Fierce
Strong...these are your superpowers even in the Kitchen!

1. Have fun in the kitchen and do what you feel, never get caught up on every detail of a recipe! I enjoy using leftovers and repurposing my meals so it doesn't get boring!
Flava is key, use some fresh veggies like onions and bell peppers to take your food to another level!
Top shopping list items
2. Starchy Vegetables like Zucchini, any Squash, Carrots or Sweet Potatoes

3. Vegetables Broccoli, Cabbage, Kale or any of your fav veggies
Remember to start where you are and use what you have!

Flava-fully Yours
Dr. Trรฉ
-- Dr. Tremaine Afetorgbor (Dr. Trรฉ)
Owner and Chief Flava Specialist

Looking for someone else to lead? Someone else to make a stand, change things? I SEE YOU!

Often we don't realize it start with us. Our actions, our thoughts and words impact and influence those around us. Do you think before you act?
Well guess what! I made you an ornament that will help remind you just how far reaching out INFLUENCE and IMPACT with others is.
What kind of woman do you want your daughter to be? What are the things you want her to be socially conscience about? How are you encouraging her to think for herself and stand out? To be strong and innovative.
I have met some phenomenal women over the past few years, all walks of life, ages, backgrounds, ethnicity, you name it! But one thing they all have in common . . . They are Way Makers and Game Changers! They understand the value and importance of their IMPACT and INFLUENCE in their homes, in their communities and in the world.

If this is you . . . comment #GameChanger in the comments below! I Told you I SEE YOU! #MOLoveTap

Slowly Walking off into the sunsetโ˜€๏ธ (but really sunrise ๐Ÿ˜œ). Beautiful winter morning sunrise through the windows of The MAT #morningmotivation #morningworkout #farmercarry #kbs #hipflexion #gripstrength #corestrength #posture #slowandsteady #lovewhatyoudo #takeittothemat #getbettereveryday #morningview #sunrise

One thing I love about yoga is that you can take it anywhere. This is a throw back from a sun salutation in a salt flat in Death Valley, California at sunset. Pure magic. Moments like this... itโ€™s what I live for. ๐Ÿ™๐Ÿผ Photo Cred @volshoej

๐Ÿง˜๐Ÿปโ€โ™€๏ธ Navasana ๐Ÿง˜๐Ÿปโ€โ™€๏ธ otherwise known as boat pose is primarily thought of as a core strengthener however by doing this asana- your hip flexors will become stronger as well. .
Other benefits include:
Strengthen the spine โœ”๏ธ
Stimulate the intestines and kidneys โœ”๏ธ relieve stressโœ”๏ธ and improve digestion โœ”๏ธ
Remember to not let your chest โ€œfallโ€ as you are in navasana. P.S. my feet were uber chilly this morning in class. I really needed my toe socks today! ๐Ÿ™ˆ Are you a fan of navasana? Leave me a โ›ต๏ธ๐Ÿ›ถ๐Ÿšค if you are!

Monday Groove! Ready to tackle my day and you will be too when you listen to this!

What an uplifting video!!! Sometimes we just need a reminder, that no matter what the circumstances and challenge, we're an OVERCOMER!
When I need to remember that, this is my go-to song and video. Notice where she is :-) Mandesa, thank you for reminding me. #MOLoveTap


GIRL GAAAAAAME... come see these GORGEOUS LADIES OF IMPROV slay!!! #goldengreatness #broadwaybaby #anniebiotic #bodyslamimprovjam #takeittothemat #wrestling #improv #cszchicago

We are taking it to the MAT! #bodyslamprovjam #takeittothemat #czsschool

Iโ€™m a sucker for a wrestler. โค๏ธโค๏ธโค๏ธโค๏ธ
#hurontigers #letmehearyourtigerroar #momofboys #boymom #boymomlife #takeittothemat

She's one who know's how to stand out!

One of the most cohesive aspects of a successful friendship is sharing similar values and building each other up. That's what I've found in the years I have know Maryrose!

When I reached out to her to gift a tip with my audience, I was not disappointed: As always she gift's us with wisdom :-) Who do you think you are?!! So much about successfully navigating life's ups and downs, twists and turns, is based on knowing and embracing the person or persons we are! That's right! Some of us have alter egos!
When we take the time to discover our strengths, weaknesses, values, beliefs and priorities, we are cl developing a platform we con confidently stand on. !
Think You.
Speak You.
Do You.
Be You.


I think I'm fading!! :-) I don't know about you but there are some of us who just have to have the sunshine or we can get lethargic. Well, just practicing these few practices can keep you energized and uplifted. ***
Which one resonates with you the most? #MOLoveTap

Having a little fun at the end of our training session with the Little Jets... volume up to here the celebration. #tugofwar #rugburn #turfburn #hecheated #funtraining #enjoywhatyoudo #takeittothemat #youthtraining #metrojetshockey

Are you ready to PARTY!!!! and get things done? *** I just recently asked Ellen Goodwin, my friend and Productivity Super Hero, what she did to get things done during the Holidays. What a gift! Read to the end and I'll share with you an even "funner" way to implement this tip! *** Here's what she said below: *** "During December time is at a premium and utilizing every moment is essential. Recently I found a new way to really crank through a lot of work in an hour, well, actually, 50 minutes. I give all the credit to Merlin Mann of 43Folders.com. Itโ€™s called the (10+2)*5 plan and it couldnโ€™t be easier and, if weโ€™re being honest, itโ€™s actually kind of fun. *** Using the (10+2)*5 plan I do bite-sized, 10-minute chunks of work then take a 2-minute break, then repeat the process four more times to finish out a full hour. The idea is to move things forward in that 10-minutes of time, not necessarily to finish. I like to make the very brief 2-minute break an active, moving around break (think jumping jacks) then back to work for another 10-minute interval. I do this all the way through for 5 intervals and I have knocked out a very productive and energetic hour of work. And Iโ€™m usually excited to do it again since I have such a feeling of accomplishment. [There is nothing magic about the hour of time. If youโ€™ve only got 30 minutes, just set for 3 intervals. The point is to rock the hell out of the time and get a lot done.] *** The easiest way Iโ€™ve found to do the (10+2)*5 is with an app like Seconds: Interval Timer. " *** I asked Ellen what she really did on her breaks . . . PRIVATE DANCE PARTY!!!! Ellen, girl I am with you all the way! #MOLoveTap

There is no greater gift than stress relief! Implementing these few steps and you are on your way to minimizing a lot of the holiday stress.

Most importantly, it's really all about relationships and reaching out beyond our normal sphere of interaction.

Get ahead of the game so you come out with a BANG this New Year. This year will be EPIC! Are you ready? #MOLoveTap

After the 40 minutes on the treadmill I have started stretching to help ease some lower back pain or tail bone pain and it is helping. It's also good for my mind and I find it relaxing after my workout.
#stretch #takeittothemat

Five #yoga practices; three days.
Yoga brings us to new and deeper places in our body and mind...and it will help combat the #mercuryinretrograde fog! In spite of the fog, be sure to move your body now! #sagittarius energy is vigorous and joyous! Be active! #happyganesh #takeittothemat #cleaneating

I am My Sister's Keeper! Grab every special little girl in your life and meet me this Saturday at Athleta in Tysons Corner for a #gratitude and graffiti flow.
โ€ข12.9.17 @ 8:30am
โ€ขMat workout
โ€ขGraffiti gratitude craft project
โ€ขHealthy snacks

Now I'm really ready for the holidays! "Stave off the extra pounds this holiday season and into the New Year with two simple movements," says Johari Mayfield.

She has graciously shared her cardio/calorie burning routine with us to make our holidays oh so goooood.

Sumo squats and upright rows work both the upper and lower body and gets that heart pumping. Ready? Let's go! #MOLoveTap

And breathe... 3 mats for morning mindfulness and meditation with Me & Millsy! I am loving my 1-to-1 (or 2-to-1 today!) sessions at home with @yoginicathy
Learning to #breathe #connect #focus #release #free my #mind ... simply #transformational!
Followed by a delicious #vegan #glutenfree #healthy #porridge #breakfast !
#lifeisgood #stretch #relax #yoga #mindfulness #meditation #takeittothemat #home #energy #joy #flow #yinyang
Thanks for coming @sarahmills_uk xxx

I need more #yoga in my life.
Always a pleasure working with incredible athletes and coaches @sjp_yoga knows how to #takeittothemat anywhere!
Iโ€™m trying to mirror the pose and failing ๐Ÿ˜‚๐Ÿ˜‚
#yogainspiration #yogateacher #fitnessapp #outsidefitness #videographer #fitvids #fitnessvideographer #personaltrainer #personaltraining #highflive @fliveapp @reebokau @reebok @reebokone #filming #1effort

It's Advent, and although everyone doesn't celebrate the observance, there is no greater joy than bringing a little light into someone elses life. ***
Here are 20 ways you can count down the days to Christmas and give a gift of your own. #MOLoveTap ***
Which did you chose?

Stop limiting yourself and get there. #yogaeveryday #shaktifit #shakti #takeittothemat #740yoga

EVEN THOUGH I have bronchitis. EVEN THOUGH I have been up since 4:30am
EVEN THOUGH I had only been home long enough to change then leave
EVEN THOUGH I had some scrappy news today
EVEN THOUGH I was hungry
EVEN THOUGH my kids had practice
EVEN THOUGH I had team mom duties of picking up, and sorting a fundraiser
When you REALLY want something- you have to push passed the excuses and be disciplined. Success comes from the little things. NO EXCUSES. Those 30 minutes- change your mood, change your day, change your life. Just. Do. It
#fabletics #freeshirts #becausewedidit #noexcusesmom #friends #messyhairdontcare #wrestlingmoms #bronchitis #everyyear #likeclockwork #longdayatwork #changeandgo #denied #feedmeandtellmeimpretty. #mykidswrestle #girlswrestletoo #takeittothemat #pointsettias #getfit #workout #pushplayeveryday #coredeforce #cdf #kickboxing #mma #noexcuses #bethechangeyouwanttoseeintheworld

So pumped for my day! Here's my get INSPIRED gift on my Music Monday for today and the week! Why not use the music you listen to to lift you and inspire you to GREATNESS!
Here's one of my favorites, The Comeback by Danny Gokey.
I would love to know some of your favorite songs, you know, the ones that inspire you and make you roar up like the Champion you are! #MOLoveTap
But really, I am working on gathering up a song list of great songs that get's you in that place of POWER! Drop your fav in the comments below! :-)

It's all in the words you use, you fill your self with and you see. Can't find JOY? Maybe you're just not using the right word.
Check out the telling gift below and tell me which word speaks to you. Did you find your JOY? #MOLoveTap

There's nothing that makes you feel more sexy than having touchable, luscious, hydrated skin. Beats the itch.
Angela Wilkerson of Love Joy Naturals is my go to when battling wintery dry skin. So I asked her to gift us with a shining tip to bring on that "touchaliciousness" back. #LoveJoyNaturals "Choose products with ingredients that help soothe the skin and that include antioxidants and vitamins. A few are argan oil, grape seed oil and Shea butters." You get double gifts today! Stay tuned for gift 2 ๐Ÿ˜๐Ÿ˜˜๐ŸŽ #MOLoveTap

Thatโ€™s my baby kicking some ass today at his wrestle off... thank you @638man for being there with him and for helping him become the wrestler he is today... ๐Ÿ’œ๐Ÿ’œ๐Ÿ’œ
#proudmom #wrestling #wrestlingmom #wrestlingfamily #takeittothemat #idontevenknowwhatthatmeans #iamnotsporty #momlife #momofboys #nj #saturday #instagood #videooftheday #instavideo #enjoythelittlethings #behappy #workhard #believeinyourself #smile #laugh #love #xoxo

Yessssss! . #carlsbad #wrestling tourney. Warmup #guajomeparkacademy #bringit thanks @wrestlingmart for sponsoring. #takedown #takeittothemat

FREE CLASS ALERT! Read more๐Ÿ‘‡๐Ÿป
I firmly believe that when we stop learning, we quit growing. We choose complacency & comfort over change & greatness. For that, I have been training with the family that I love so much & that has supported me from day oneโ€”LYNC! [@lynccycling]
Officially survived training & am a LYNC CORE instructor! Iโ€™m taking on a new challenge with a fiery, mat-based, rhythm centric workout.
Check out my first TWO FREE CLASSES on the schedule next weekโ€”M Dec 4 & W Dec 6 at 2pm at our Snider Plaza location. BOOKING OPEN NOW! ๐Ÿ‘†๐Ÿปlink in my bio. #tothecore #takeittothemat

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