45 minute vinyasa yoga to find your flow (and reduce PMS)

Life has been feeling pretty off-kilter the last few weeks with the ever changing weather here in Washington, DC. So in honor of the very vata-pitta weather we’ve been having, this practice is designed to help ground you while still maintaining fluidity and lightness. This combination means that it’s also perfect for PMS or the start of your period: the more you soften the low belly muscles and uterus, the less cramps and the more ease you’ll have in your period. This is a fun, challenging practice. Enjoy!

 

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

 

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  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.

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Got big goals? Let’s WOOP!

We all have goals. Maybe you make 5 year plans, set monthly intentions, or just try to make it through the day. No matter your time scale, there’s a scientifically-proven way to make your dreams a reality: WOOP! WOOP is a process developed by Dr. Gabrielle Oettingen to combine aspiration with practicality. Luckily enough, this 6 minute process is something that all of us can do for goals big and small.

In today’s episode:
-What is the WOOP process and why it’s so important.
-How to apply WOOP to your daily routines.

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.


In other news:

  • Check out my newest offerings: labor doula, postpartum doula, and pre/postnatal yoga!
  • Subscribe to Happy Healthy Human Radio on your favorite podcast player:

    If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

      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.

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Preparing for a cesarean delivery (even if you’re low risk)

Birth is….unpredictable. So with my clients I always focus on exploring ALL of the options and all of the scenarios, so that there is no surprises when it comes to your birth. Cesarean deliveries is one of those things we don’t like to think about, but with a 33% cesarean rate in the US, we have to.

In today’s episode:
-How (or if) you can tell if you’re going to have a cesarean delivery.
-What a gentle cesarean delivery is.
-All of the options you can ask for to make cesarean delivery an empowering and positive experience.

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.


In other news:

  • Check out my newest offerings: labor doula, postpartum doula, and pre/postnatal yoga!
  • Subscribe to Happy Healthy Human Radio on your favorite podcast player:

    If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

      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.

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Deciphering the voices in your head and finding your inner mentor

So maybe you’ve noticed that your brain chatter can get loud. All of the voices inside your head are telling you what to do, what to stay away from, and how to conduct your best life. But sometimes the voices are in opposition, so how do you know which one is the “real” you? In today’s podcast, I’m sharing why NONE of these voices are the “real” you, how to cultivate the conditions for good decision making, and a meditation to get in touch with your inner mentor.

In today’s episode:
-What the voices in your head are saying.
-Who the “real” you actually is.
-How to make better decisions with less stress.
-Finding your inner mentor and getting the advice you ned.

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.


In other news:

  • Check out my newest offerings: labor doula, postpartum doula, and pre/postnatal yoga!
  • Subscribe to Happy Healthy Human Radio on your favorite podcast player:

    If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

      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.

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25 minute after work yin yoga sequence

Work is fun and all, but all that time at a desk can really cramp your style (and your muscles). In this yin yoga sequence, we’ll particularly target the shoulders and hips so that you can move on from your workday with positive energy flowing through your whole body.
 

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

 

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  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.

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Is that your energy leaking?

Dang! This episode got real deep, real quick. Today let’s talk about energy. Energy is the currency of our world, and it transcends both mental/emotional and physical. We’re going to talk about why we have to be more aware of our energy, the sneaky energy drainers in our world, and how to find the beautiful sense of wu-wei – powerful, present energy – in our ever yday.

In today’s episode:
-Why energy is our life currency.
-What drains our energy.
-What it feels like to have high energy reserves.
-How to cut off our energy leaks.

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

Here’s a link to the book by Michael Singer I mentioned – “The Untethered Soul”.

Here’s a link to the daily emails I get from Brian Johnson at Optimize.me.


In other news:

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  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.

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Vegan, Gluten free Coconut Chia Energy Balls

In Ayurveda, there are 6 tastes, 3 of which balance pitta and 3 of which increase pitta in the body. Today I’m sharing a delicious energy ball recipe that’s perfect for pitta season.

In today’s episode:
-What tastes help pitta come into balance.
-My pitta pacifying vegan, gluten free coconut chia energy ball recipe!

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

 

Vegan, Gluten free Coconut Chia Energy Balls
 
Prep time
Total time
 
Author:
Serves: 20 balls
Ingredients
  • 1 cup coconut flakes
  • ¼ cup chia seeds
  • ½ cup peanut butter
  • ¼ cup maple syrup
  • ¼ cup vegan protein powder (rice or pea protein)
  • 1 pinch ground cinnamon
  • ¼ tsp salt (optional depending on whether peanut butter is salted)
Instructions
  1. In a blender, grind coconut flakes.
  2. Combine the rest of the ingredients in a bowl and add the coconut flakes.
  3. Stir until a thick dough forms. If the dough is too soft/wet, add more protein powder.
  4. Roll the dough into 1 tbsp balls.
  5. Place in a covered container in the fridge to harden.
  6. Eat within 2 weeks.

 

 

In other news:

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  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.

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Why having a birth plan is so important and how to create one

So I used to think that birth planning was for high-maintenance controlling types…and boy was I wrong. Birth plans aren’t about naming the outcomes of your birth or pretending that you can control how your birth progresses. It’s about being clear on your values for the *process* of your birth and the vibe you want in your birth space.

In today’s episode:
-The three reasons why birth plans are so important (including one super surprising one!)
-How to create your birth plan so the nurses want to read it.

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.


In other news:

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  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.

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45 minute vinyasa yoga to celebrate infinite possibilities

Today’s yoga practice is for celebrating the infinite possibilities in the future. We’ll ground down into our present moment so that we’re firmly anchored and ready to take the steps needed to build the future that we want to see! This practice is an intermediate-level flow. Feel free to take it up or down as you need!

 

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

 

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  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.

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