Tuesday, March 7, 2017

Rest and Restore: A Guide For Creating a Morning and Evening Yoga Ritual

Yoga is becoming a popular activity to help people improve their fitness, practice mindfulness, and reduce stress. It turns out that a yoga practice can also help you be more rested! I partnered up with Naturepedic, for this guest post that will help you create a simple morning and evening routine to feel rested and refreshed.
Most of us lead lives working busy days and then collapse in exhaustion –or- stay up late overstimulating ourselves with television, internet, or using our mobile devices. Yoga encourages balance between pure exhaustion and overstimulated days. Taking time out to rest and restore is imperative to living well, and can lead to improved attitudes and increased productivity. The more often you practice, the more you will feel the effects and notice any change. Below are some yoga poses you can do to create a ritual and stick with it.
Restore: Poses for waking up in the morning
Child’s Yoga Pose
Child’s Pose
This pose stretches the hips and legs as you take time to wake up slow.
– Kneel on the bed and bring big toes to touch
– Place pillow down on bed vertically and separate knees to the outside of the pillow
– Lay your torso down across the pillow and stretch your arms out long overhead
– Inhale through the nose, exhale through the mouth
Cat and Cow Yoga Flow
Cat/Cow Flow
This flow of movements warms up the spine as well as massages and stimulates organs.
– Begin in Tabletop Pose
– INHALE take your gaze forward, Drop your heart forward, send your tailbone to the sky
– EXHALE round your back, tuck your chin in towards your sternum, reach your tailbone towards the earth
– Allow your breath to guide the movement; move from extension to flexion for several cycles
Seated Side Yoga Stretch
Seated Side Stretch
This pose opens the hips and the upper body.
– Sit on pillow or bolster, arms relaxed by your side
– Lift right arm overhead, walk left arm out to side reaching elbow down towards earth
– Lean your torso over to the left
– Revolve your heart open towards the sky, gaze to your tight inner elbow
– Repeat on the opposite side
Rest: Poses for relaxation and going to bed
Being deprived of a good night’s sleep can cause us to become unbalanced and more stressed. Try a few restorative yoga poses each night to relax the mind and body.
Supported Bound- Angle Yoga Pose
Supported Bound- Angle Pose
This pose brings circulation to hips and lower back.
– Lie down on your back with a pillow under your neck and head
– Place the soles of your feet together and allow your knees to fall to the sides
– Position a pillow under each knee, make sure knees are equal heights
– Take full, slow, deep inhalations, followed by slow, gentle exhalations for several cycles
Elevated Legs-Up-the-Wall Yoga Pose
Elevated Legs-Up-the-Wall Pose
This pose quiets the mind and refreshes the heart and lungs.
– Place 1-2 pillows up against the wall or headboard
– Sit on one end of the pillow, with long side of the pillow behind you and shoulder on the wall
– Roll onto your back and then windmill the legs up the wall, bringing your sit bones up as close to the wall as possible
Happy Baby Yoga Pose
Happy Baby Pose
This pose gently stretches inner legs and spine as well as calms the the brain and relieve stress and fatigue.
– Lie on back, bend knees into chest
– Grip the outside of your feet or your ankles and then bring your knees to the outside of your torso
– Shins are perpendicular to the earth, heals reach up towards the sky
Everyone in the family needs #SafeHealthySleep routines, not just children. There is no better way to create a habit than starting Rest & Restore Yoga.
About Jesi:
Jesi_Altruistic YogaJesi Verchota, RYT200 is the founder of Altruistic Yoga, and is devoted to helping her students love their life, love their practice, and ignite their inner smile. Jesi teaches Restorative Yoga, Recover Yoga, Deep Stretch, Pre/Post-Natal Yoga and Classical Mat Pilates. She completed her Yoga Certification with over 800 hours of training and application. When Jesi is not teaching, you can find her spending time in nature with her husband, Dr. Ryan Verchota and son Leo.
For more yoga and pilates tips, please visit her blog, follow her on Instagram or Twitter, or connect with her on Facebook.

Monday, February 13, 2017

Adventures with BOB

In every walk with nature one receives far more than he seeks. -John Muir

My Revolution Flex stroller by @bobgearus has taken us on so many amazing adventures. 
It's seen trails in Illinois, Iowa, Wisconsin, Colorado, Montana, Wyoming and beyond. It's climbed hills and gotten us through rough terrain, helping us through the rough times. 

Our BOB  Revolution Stroller has been with us to experience far more than what we were seeking. 
On days like today where the world feels heavy, taking a walk in nature can open ones mind up to more than one can imagine !

@guidanceguide #guidanceguide #aplaceforparents #mystuffmystory @thebabyguynyc #realreviewsbyrealparents

Tuesday, January 17, 2017

Mindful Moments: Mindful Parenting

I am currently reading a book called Mindful Parenting and wanted to share some tips with you before I can even finish it!

The book has simple and powerful solutions for raising creative, engaged, happy kids in todays HECTIC WORD.

As Leo begins to enter his "terrible two" stage I started to reflect on my current parenting style and ways to make things more simple for him as he is learning to communicate. 

After having the opportunity to watch a friends infant for 3 days, I learned quickly that Leo is used to having me all to himself  and sharing my time with another child was not ideal for him. In addition to his poor behavior during this time, I also noticed that his mood swings were becoming more of an everyday thing.

My husband mentioned it could be his sure intake, DING DING! Even though I was only giving him a completely watered down juice, he still developed a pattern of asking for it EVERY morning when he would wake up! "Juice, Juice" he would cry standing at the fridge. I gave him watered down juice and that was that. Then in the afternoon, he would stand by the pantry "Nacks, Nack" (Snack) he wanted fruit snacks. I didn't see any harm in giving him one pack a day after all they are "Annies Organic" But this behavior became a daily expectation. 

We started to noticed this combined with his tantrums only continued to get worse, so I stopped buying that stuff (for now) and cut him from it cold turkey. 

Dr. Sears mentions that excess sugar promotes unhealthy cravings, obesity, diabetes, heart disease and kids labeled ADHD are reacting to some sort of sugar sensitivity!

After reading the first section of the book Mindful Parenting, I realized that even though Leo pretty much only watches one show, (Daniel Tiger) he has started to develop an expectation of watching it EVERY Day. and I didn't know until i read this book of course that the American Academy of Pediatrics recommends ZERO hours of Screen time including TV for Children under the age of two! ZERO, not 30 min or more like we have slowly started to allow in our household. 

MINDFUL PARENTING LEARNING LESSON #2: OVER STIMULATED CHILDREN STRUGGLE TO MAINTAIN FOCUS AND ATTENTION Children are still building neural pathways, yet with all the stimulation the brainwaves that help stay focus essentially flatline. 

We have intervened with this habit already and to change this pattern, we have been bundling up and going outside more often. Reconnecting and exploring with nature has been fun and sparks creativity and imagination. 

I hope you have enjoyed reading about our family lessons. no one is perfect, but we can strive to do what is best and what works for our family. Leo is an adventurous should with so much love and energy to give. It is beautiful to see him at his fullest potential when media and poor eating choices do not get in the way.

Wednesday, January 11, 2017

Prenatal Fitness Inspiration with For Two Fitness®

Now that my first trimester is over, I have been able to get back into a normal fitness routine. I wanted to share a few mini workouts that have been great for my pregnancy! Staying Fit For Two has been fun, functional and fashionable in my For Two Fitness®  apparel! I have two tank tops, (Sweating for Two & Yoga for Two)  that I have been rocking for my workouts! The tank tops are soft and moisture wicking and the colors are rich and bright!

Even if I can't make it to a class, Yoga is still a simple yet effective way of staying on track with my routine. I just roll out a mat and practice a few poses for opening and strengthening my hips.


Kettle Bell Swings: Great for getting heart rate up!

Turkish Get Ups: Great for shoulder stability and mobility, thoracic extension and rotation, and taking it back to the basic developmental movement patterns! 

Dead Lift: GLUTES and CORE! Need I say more?!


Leg stretches and footwork on the reformer to lengthen the muscles after a kettle bell workout!

Wednesday, December 14, 2016

Prenatal Vitamins for the Fit Mom

I have had the opportunity to try out a couple of different prenatal supplements from Garden Of Life and I wanted to share my favorite tidbits about each supplement with all you fit moms and moms to be!

I have been taking prenatal vitamins since before Trying To Conceive (TTC) Leo. Once I told my doctor that I wanted to get off birth control, she suggested simply changing my daily multi-vitamin to a pre-natal vitamin.

I had the opportunity to try 3 different prenatal vitamins from Garden of Life:

  • Vitamin Code RAW Prenatal Multivitamin 
  • mykind Organics Once Daily Prenatal Multivitamin
  • mykind Organics Prenatal Multivitamin
My favorite supplement for the entire first trimester was the Vitamin Code RAW Prenatal Multivitamin. They come in capsule form and I loved breaking them open add the powder nutrients to my morning smoothie. I had morning sickness and heartburn so swallowing anything wanted to come right back up. The Vitamin Code RAW supplement also has ginger in it to sooth an upset stomach and provide relief to any nauseous related symptoms.

I just entered into my 2nd trimester and I have been using the mykind Organics Once Daily Prenatal Vitamin. This vitamin is in tablet form and  simple to take (one vitamin, once a day), especially when combining with multiple vitamins for the day like my probiotic and DHA.

The mykind Organics Prenatal Vitamin is going to be similar to the vitamin above however it is three tablets once a day rather than one tablet once a day. The mykind prenatal also has a soothing stomach blend with ginger, peppermint and lemon to help aid any feelings of nausea. 

The Garden of Life Prenatal Vitamins do not have DHA in them, this is offered in an additional vitamin. 

I had the opportunity to try out two different DHA/Fish Oil Supplements:

  • Oceans MOM Prenatal DHA Omega-3
  • Minami Nutrition Omega-3 Prenata
The list of benefits can go own when it comes to DHA, but one of the most important things about Omega 3 - Fatty Acid (or DHA) is the brain development for baby and brain health and support for mama. Lets face it, pregnancy brain is a real thing ladies! Both of the  DHA supplements come in a soft gel form and I promise NO FISHY BURPS! The Oceans MOM Prenatal is strawberry flavored and the Minami Nutrition is lemon flavored. Bonus- Continuing to take DHA post baby enriches your great milk!!!

The final supplement I had the opportunity to try from Garden of Life was the probiotic:
  • Dr. Formulated Probiotics Once Daily Prenatal.     
I have never taken probiotics prior to this and didn't really understand the importance of them until I reaped the benefits! Your gut is known as the second brain, when the gut is healthy, your immune system is healthy. Its simple, the probiotic supports the mom and growing baby's immune system. This supplement is also great to continue on with post baby while breast feeding to continue the support of infants immune system. 

You can find all of the product descriptions and supplement facts here.

I am sharing the LOVE and hosting a GIVEAWAY on my Instagram Page where you can have the opportunity to win some of these fabulous supplements. Visit my Instagram page @altruisticyogini.

Friday, November 18, 2016

Don't forget about the GIVEAWAY

I just spent the last 30 days trying out this Organic Plant Collagen Builder and now I want YOU to try it! Perfect for supporting hair, skin, and nail health!

For a chance to win: 

Head over to Instagram @altruisticyogini

"LIKE" the photo
Follow me , & for extra entries tag a friend who may love to try out @gardenoflifemykind Organic Plant collagen builder! Check out my blog review of this vitamin (link in bio) #collagen #healthyskin#vitamins #organic #blogher16#blogher2016 #plantbased #giveaway#organicgiveaway #giveaways winners will be announced Friday !

Thursday, November 17, 2016

Organic Collagen Builder to the rescue

This fall my skin rebelled against me and I fought back with Garden of Life mykind Organic Plant Collagen Builder supplement.

In the simplest terms, Collagen is basically a "Glue Protein ", it holds everything together. By eating healthy, drinking plenty of water and supplementing with collagen you support your hair, skin, and nails.

I challenged myself to consuming more water and taking a Collagen supplement daily for 30 days and the results were visibley amazing.

This picture was taken Day one of taking the supplements. I had cystic acne on my cheeks and chin and I also have always had large pore appearance.

This photo was taken 30 days after with less visible pores and skin feels less dry and less acne.

I wanted to share with all of you because I truly believe in this supplement and would love to giveaway To two lucky people! Head over to my Instagram Page where winners will be selected!  @altruisticyogini

Xoxo Jesi

Tuesday, June 28, 2016

DHARMA - What is your life purpose?

"What is your life purpose?" That comes off as a very deep question right? Well, there are so many tools that are within you to answer this question and calling, but only you can tap into those tools. It's in your subconscious mind, your soul,  your spirit. 

Identifying your life purpose may make you feel a bit overwhelmed however, if you do the work over and over again, you will find that this process is a part of everyones journey, and it is something that can be enjoyed along the way.

It is said that when a woman is in labor, she enters into an altered state, and  she actually travels to the stars to collect the soul of her baby, and they return to the world together. When a soul descends into a body it begins its purpose... the mission of the spirit. Your soul has a unique mission. This is called your DHARMA.

Over a lifetime your soul does work to identify your life purpose. Aadil Palkhivala mentions there are 3 steps of this passage to dharma which are:

  1. Exploration: the process of going within and asking ourselves what our purpose is
  2. Discovery: connecting with our inner truth and realizing our purpose
  3. Fulfillment: implementing that purpose in our day-to-day lives
These steps should be revisited daily, continue to be in wonder of your own mind, body, and soul. Sit with yourself and meditate, listen to your heart, keep exploring, and continue to look deeper into yourself. 

Our souls forever seek to evolve and when we take the time to go inside, we know how to live outside. 

Ask yourself: With every breath, at every moment, am I realigning my body and myself with my soul?  What is the best action I can take to live in my dharma?

I promise not only to do this work in my life, but to teach and inspire Leo to do the same. To encourage exploration & discovery and teach him fulfillment of those ideas he finds.

Tuesday, June 21, 2016

Beach Yoga!

Mommy & Me Yoga With Jesi Verchota

Cost $20 (not included in discounted season membership) Ages: 6 Weeks to Crawling Mommy and Me Beach Yoga is a great way to reconnect with your body while enjoying time with your little one in the sun! Mamas benefit from total body strengthening postures while little ones benefit from infant yoga and and bonding with mom on the beach. Beach yoga tips for you and your little one: - Wear layers (sun protection lightweight layers are perfect for mommy and baby at beach yoga) -

Thursday, June 23, 2016
9:30 AM Central Standard Time
Sun and Moon Beach Yoga
North Ave Beach, Chicago IL 60614 (1603 North Lake Shore Drive) Get Directions

Mommy and Me Beach Yoga is a great way to reconnect with your body while enjoying time with your little one in the sun! Mamas benefit from total body strengthening postures while little ones benefit from infant yoga and and bonding with mom on the beach.

Ages: 6 Weeks to Crawling

Cost: $20 (not included in discounted season membership)

Beach yoga tips for you and your little one:
- Wear layers (sun protection lightweight layers are perfect for mommy and baby at beach yoga)
- Wear sunscreen