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exercise

Exercise Like an Ayurveda Queen

Exercise Blog

How to Maintain a Movement Practice within the Changing Cycles of Life

When it comes to exercise and Ayurveda, we tend to immediately think of yoga as the primary form of exercise. And yes, while yoga is an incredible tool and practice to incorporate into your life, it’s not always the medicine we need in the moment. That’s right, I said it: yoga isn’t always the cure! Ayurveda teaches us to flow with the natural rhythms of life. Just as we adjust our food to match the flow of our life we also need to adjust our movement with the ebbs and flow of life.

What does that mean? 

This means learning how to take care of yourself throughout all of the changes that happen within your own community, family, and environment. Whether you're experiencing seasonal, hormonal, career shifts, or any other significant change, most all changes can become a determining factor in how to best fine tune your exercise. This will help to create more balance and harmony within your body and will greatly contribute to your overall emotional well being. Through careful awareness and simple changes you will be able to best tackle whatever is happening in your life.

Important factors to consider when scheduling your workout

Dosha

Perhaps one of the most obvious factors to consider is your dominant dosha. (If you are unsure of what your dosha is, you can begin by taking this quiz). Within the context of dosha, it’s always best to consider which dosha you are primarily dominant in at the current state in time.

Vata

Given Vata’s natural tendency to be on the go, a little flighty, and often gravitating towards more movement it may be best to slow down and add in more grounding movement practices into your weekly routine.  Things like tai chi, restorative yoga, meditation, massage, and walks in nature can all be really good to help harness & focus that Vata energy. For strength building focus on slow, intentional, and fluid resistance training.

Pitta

Pitta loves a challenge and can easily fall into a hard and heavy approach to working out. Pitta’s need to express their fiery energy, but too much can easily lead to imbalance and major adrenal fatigue. Make your workouts more moderate (don’t always go to your max), keep your intense workouts balanced with just as many restorative exercises, exercise in nature, and avoid exercising in the midday sun.

Kapha

Kapha is the least likely to get out of balance with excess exercise. If Kapha energy is strong, a swift jog could be the perfect cure. Full body exercises like cycling, rock climbing, running, and swimming can all help to balance Kapha dosha.

*All doshas tend to benefit from exercising during the Kapha time of day (6-10am/pm)

 

Hormonal cycle

Whether you are still in your reproductive years or menopausal years, your hormonal cycle is extremely important to consider when it comes to exercise.

Luteal/Menstrual 

Leading up to your period it’s important to begin to decrease your high intensity workouts. As your body begins to prepare for a bleed week, it needs to take extra care in saving more energy for the event that’s to come. Try to focus on slower movements like restorative yoga, walking, and low-level weight training. I would recommend very little activity at all on the first day you bleed. Gradually as your energy increases you can begin to increase your activity and intensity levels. However, continue to take care in not overdoing it during this time.

Follicular/Ovulation

This is the time in our cycle when we generally feel the best and have the most energy. It’s a perfect time to focus on building more muscle because your body is more equipped for it. Add in your HIIT training, heavier lift days, hot yoga, or sweaty dance classes during this phase of the month.

Peri/Post Menopausal Years

This can be a really challenging time for many women. But, with the proper information and right support it doesn’t always have to be so difficult. As your hormones begin to change, building muscle and burning fat will not be as easy as it once was in your 20’s and 30’s. That’s why it is extremely important to focus on movement practices that will help you maintain and build muscle. Focus less on heavy cardio and more on resistance training. Walking, jogging, and hiking are all still acceptable options, but practices like yoga and weight training are going to be the most beneficial.

 

Time

When you are planning your workouts within a busy schedule try to pay attention to what would best support your week. If you have a lot of errands and running around to do, a HIIT class might not actually benefit you. Think of ways to arrange your schedule to support the movement practices you know you want/need while also maintaining balance within a busy life.

 

Stress (travel, sleep, big life events) 

Stress plays a HUGE role in our health. If we are overworked, underslept, or emotionally exhausted we are not going to get the same benefits or make gains  from our workouts as we would when we are free from life’s stressors. If you are navigating through a lot of extra stress it’s extremely important to focus on practices that will help to ground and support you. Things like meditation, prayer, journaling, walking in nature, and spending time with loved ones are all helpful during times of stress. Be really honest with yourself about what you need. You might need a run or you may need to skip the workout and schedule a massage (on a budget? Self massage or partner massage works just fine).

Movement is so important for longevity of the body and is just as important for the longevity of the mind. Not only does it help to keep our physical form in shape, but exercise can really help to strengthen our emotional body. We need fluidity, stretching, and building to help maintain a more balanced and harmonious state of being. There is a huge growing body of research about the positive impact of exercise to the brain/body connection. It’s been proven that as little as 20 minutes of aerobic activity can lift people out of states of anxiety and other mood disorders. Movement practices/exercise causes an increase in circulation to the brain which could be a major contributing factor in turning your day completely around!

With a few small tweaks from the helpful wisdom of Ayurveda we can begin to fine tune our exercises to best support us during the unique changes and challenges that life will inevitably bring.

To dive deep into the teachings of Ayurveda, become a wellness coach, or deepen your own path to healing (or all of the above), consider joining our 2022 class of Ayurveda School. Learn more here.

Copy of Ayurveda School 2020

Resources: 

https://link.springer.com/article/10.2165/00007256-199009060-00001

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We’re throwing YOU a party (tomorrow)! You’re We’re throwing YOU a party (tomorrow)! You’re not gonna wanna miss this virtual launch PARTY/oprah-style-giveaway/workshop for creatives! (Swipe to see the incredible stuff we’re giving away) ➡️⁣
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TOMORROW 10/3 at 10am ET (US Time) join us for a Morning of Glow, the official virtual launch party for my new book, Glow-Worthy 🧘🏼‍♀️⁣
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We will be:⁣
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✨ Celebrating the release of my new book, Glow-Worthy (!)⁣
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✨ Getting insight into my “secret” process for writing (and how you can use these easy tips for busting through the inner blocks on your OWN creative babies) like imposter syndrome and perfectionism, and how those two little demons were the enemy of getting this thing done. You’re also gonna hear about the book I actually tossed out the window before I wrote this one!⁣
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✨ Practicing some of the embodiment energy meditations from the book ⁣
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✨ Getting showered in love and gifts (yes, we ARE giving away 2 spots for Ayurveda School + TONS of other amazing prizes, swipe through for more)➡️⁣
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We will also dive into some of the core ideas from the book and I will tell you WHY I wrote it and for whom… (you, of course 😉). ⁣
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I cannot wait to celebrate with you! Go get on our email list ASAP (link in bio) and keep an eye on your inbox for the zoom link!
Join us tomorrow for a very special book party onl Join us tomorrow for a very special book party online! We will be giving away TWO free spots to level one Ayurveda school but you have to show up with your best friend and be there for the whole event live! We will also be going deep into our creativity with meditation/journaling. If you are in need of a creative boost and a celebration of soul: Please join us. 🌈🦄💕🩵We are also giving away $8000 in prizes to everyone- all levels of Ayurveda School snd people new to our community welcome! To register simply put your name in our newsletter. Link in the bio and we will be sending emails tomorrow morning with the zoom link.
We’re trading hot girl summer for cozy girl fall We’re trading hot girl summer for cozy girl fall up in the Northern Hemisphere. The theme?? ➡️major permission to start slowing down, warming up, and amping up our witchy Fall self-care rituals. Send this to a friend you wanna plan an Ayurvedic fall self-care day with 🕯️🕯️
With warming ginger, black pepper and nutmeg to he With warming ginger, black pepper and nutmeg to help kindle your agni plus some grounding pumpkin and Ashwaghanda - WHAT more could the vata in each of us need!? 😉☕️🍁🍁⁣
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@ayurveda.bianca is one of our Level 1 grads and she offers personalized Ayurvedic consultations out of Long Island, NY (and also virtually!) She is such a sweet soul and we are honored to call her one of our grads. (She also shares amazing Ayurvedic content on her page so go check her out) 🤍🤍🤍⁣
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Here’s the recipe for this incredible Ayurveda-girl style PSL she’s making:⁣
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1 cup of your choice of milk⁣
1/8 cup of pumpkin purée⁣
1 tbsp of coconut oil⁣
1/4 tsp ground cinnamon⁣
1/4 tsp ground ginger powder⁣
1/4 tsp ground turmeric⁣
Pinch of nutmeg⁣
Pinch of black pepper⁣
1/2 tsp ashwagandha⁣
1 pitted and soaked date⁣
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Blend all the ingredients together until smooth. In a small pot, simmer over low heat until warm. Serve and enjoy!⁣
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Modifications for each dosha:⁣
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Vata - This recipe is perfect “as is” for keeping Vata in balance.⁣
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Pitta - Reduce the heat by removing or reducing the amount of ginger, black pepper, or turmeric.⁣
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Kapha - Substitute 1/2 cup milk with 1/2 cup water, use just one tablespoon pumpkin purée, and/or don’t add the sweetener.⁣
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Want your very own e-book of our FAVE fall recipes? Come to our Fall Rituals and Routines webinar this morning at 11am ET (link in bio to register) and/or come to our Morning of Glow workshop on Tuesday 10/3 (get on our email list to get the invite) - those who attend either of these events will get our Fall recipes e-book for free! 🍁🍁
We are beyond excited to share this incredibly spe We are beyond excited to share this incredibly special gift with you….⁣
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Introducing….⁣
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✨The Glow-Worthy Meditations ✨⁣
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(Yeah, we were gonna wait to give these to you til the Morning of Glow workshop on Tuesday but WE JUST COULDN’T keep it in!!!!)⁣
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But you should still DEF come because that’s gonna be the very first time we steep in the Glow-Worthy energy together!!⁣
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This coming Tuesday 10/3 at 10am ET we’re throwing a Morning of Glow virtual workshop where we’re gonna be practicing some of the embodiment energy meditations from the book! Presence🧘🏽‍♀️ + Love💗 = Glow✨✨✨⁣
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We’re also giving away an INSANE amount of gifts (like $8,000 worth…) during this live party-slash-workshop! Come (you have to be there live to win!) for a chance to receive:⁣
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 ✨2 FREE SPOTS TO LEVEL 1 AYURVEDA SCHOOL! Bring your bestie who also wants IN on Level 1 Ayurveda school and stay for the whole event where the winners will be announced! (Plus you’ll get all the books for class) ⁣
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Don’t worry Level 2 babes, you can still win all the other stuff! 👇🏼⁣
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✨1 WINNER will get a free private coaching session with Katie (Katie doesn’t do this like *ever*) so this is an insanely rare opportunity to connect with her on a one-on-one level!⁣
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✨3 WINNERS will get a personalized love note and signed copy of Glow-Worthy sent to your door. ⁣
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✨3 WINNERS will get Katie’s Winter Skin and Sleep Kit ⁣
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✨EVERYONE! Katie’s Fall Recipe FAVES E-book⁣
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I mean are you as EXCITED as we are!!? Let us know and tag your BFF who you’re coming with❤️⁣
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How to join Morning of Glow: go to our link in bio and sign up for our email list. We’ll be sending out the zoom link to EVERYONE on our list, so mark your calendar for Tuesday 10/3 at 10am ET and then keep an eye out for the link! 💌⁣
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Get the Glow Meditations NOW at the link in bio🤍

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