15 minute yoga to relax your shoulders

We hold so much tension in our shoulders – from carrying heavy bags to hunching over our desks and phones. All of this tension cuts off the energy to our shoulders and heart. Try this 15 minute yoga sequence to help you relax your shoulders.

 

Great news – you can do this sequence even if you’ve never done yoga before, and you don’t even need a yoga mat! You can do this sequence anytime, anywhere, but I think it’s especially great for a mid-day stretch at the office.

Enjoy this latest episode of Happy Healthy Human Radio!

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

No Comments

Tags:

Beet-Sweetened Vegan Hot Chocolate Recipe

 

You can tell because of how frequently I post about them on my Instagram:  I love my morning hot chocolate.

 

I gave up coffee/caffeine two and a half years ago now (for more on how I did it, read my post here), but the part I missed most was having a morning ritual and beverage that I really enjoyed.

 

As I’ve refined my morning breakfast (from a quinoa porridge to a nut and seed porridge to a baked apple dish), I’ve also developed my morning beverage. It’s no longer an addendum, it’s an important part of my meal. This means that calories, protein, and fat are all an important part of my drink, not a frivolous extra.

 

The latest iteration of my hot chocolate has been twofold: changing from hemp seeds to coconut flakes (perfect for cooling my pitta this summer), and changing from molasses to beet powder as my sweetener.

(Want to listen to this blog post? Click here!)

Continue reading…


No Comments

Are you selfish or of service? Can you be both?

 

My fiancé’s favorite book is Atlas Shrugged. After 2 years of hinting that I should read it, he finally made a deal with me: “If you read Atlas Shrugged, I’ll read any 2 books you want!”

 

He figured out the one thing that would make me read it, and I had to take him up on it. It’s been a frustrating and fascinating read, and has me thinking deeply.

 

One aspect of the book that I can’t get out of my head is the theme of selflessness and selfishness.

(Want to listen to this blog? Click here!)

Continue reading…


No Comments

A 3 minute exercise to strengthen your confidence and power

 

 

One of my major goals in the last year has been to increase my endurance. This is more than just physical, it’s also mental endurance and the belief that I can handle whatever the world with throw at me. Today’s blog will teach you a breathing exercise that’s a powerful way to increase your endurance, confidence and power. It’s an exercise that is commonly seen in kundalini classes known as the Ego Eradicator.

 

I’m also sharing a great modification of this exercise for people who are pregnant or are unable to do pranayama/breathing exercises due to high blood pressure, heart/lung issues, or dizziness. The pregnancy modification came from friend and fellow yoga teacher Lindsey Goldwasser. This exercise is powerful for preparation for labor/birth because you learn to trust yourself and realize just how strong you can be.

 

Want to listen to this podcast? Click here! 

Continue reading…


No Comments

Tags:

5 questions to ask your doctor to get personalized advice

 

Today’s blog post is coming as a audio riff – I spent the entire day (and much of yesterday) attending my first birth as a doula. I learned so many things about facilitating labor and delivery, but I also realized that many of my learnings were applicable to the broader field of medicine.

 

Also after 34 hours being awake…I need to sleep. So please forgive me for not doing an audio transcript and keeping this blog post super brief!

 

Listen in for 5 questions you need to ask your doctor if you want to receive personalized advice. 

 

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

No Comments

Date Recipe for Pregnancy: Chocolate Peanut Butter Date Balls!

 

 

As I’ve gotten further in my doula training, I’ve learned more about the incredible power of dates. (Not the ones on the calendar…the food!) It’s amazing to see what a tiny dried fruit can do. Dates have actually been used in Muslim cultures for ages as a supplement for pregnant and laboring women, and now scientific research is confirming what women have known for years: eating dates helps ease labor.

 

(p.s., want to listen to this blog post? Click here!)


Ready for the benefits of consuming dates during late pregnancy?

Continue reading…


No Comments

Breathwork to Balance : Nadi Shodhana

When you work with an Ayurvedic doctor or counselor your prescriptions aren’t the traditional medications. You’re instead given prescriptions about which foods to eat, yoga poses to do, spices to favor, and breathing exercises and meditations to focus on.
Now, breath might not sound like the most important thing to fix your health issues, but it’s a lot more powerful than you think!
Get an audio summary of this article on my podcast:

Continue reading…


No Comments

30 minute morning yoga!

I’m so excited for today’s blog, because it’s actually a PODCAST! Yep, Happy Healthy Human is officially going audio.

This is something I’ve been wanting to do for years, not just because I’m a talker, but because I prefer to listen rather than read to content.

Today, I’m sharing a 30 minute yoga sequence that is perfect for helping you shake out the creaks and tightness from sleep. I originally created this sequence for a client who needed yoga when he was traveling. Because he’s a pretty experienced yogi, I don’t explain every pose, so if you’re new to yoga, please don’t be overwhelmed by this episode! Follow along as best as you can, and more beginner classes are coming.

Continue reading…


No Comments

Snacking and Meal Times with Ayurveda

 

Should you be eating every 2 hours so you don’t get too hungry? Or sticking to 3 square meals each day? Is breakfast REALLY the most important meal of the day?

 

These were questions that came up often when I was in grad school for nutrition, and millions of dollars were spent on designing research studies to answer these questions.

 

And while researchers debate the pros and cons of each position, I couldn’t help but feel that we were missing some important information.

Continue reading…


No Comments

Fresh air for the things that f*ck with you

 

“The demons hate fresh air.”

Austin Kleon

 

This weekend I attended a yoga workshop with the fabulous and hilarious Kathryn Budig. It was entitled “how to be unf*ckwithable”, and through the class we worked with ways to handle the things that f*ck with us, including movement and breath.

 

We wrote down the things that were f*cking with us, and at the end of the practice, we got up, a few participants at a time, said aloud the thing that was bothering us so much, and ripping up the paper to put into the center of a circle.

It was powerful.

 

Kathryn said that there is power in saying allowed what’s messing with you. I was even more amazed at the power of saying it in front of others.

Continue reading…


No Comments