Breathe Calm

My yoga path actually started with meditation to reduce my intense anxiety and panic attacks, a pair that often accompany ADHD.

Over the years I've tried a lot of apps but the Calm app helps stop a panic attacks in its tracks! I love the breathe option… the tune/visual combination helps keep breathing smooth and easier when your central nervous system is glitching out.

I use the the mystic garden and breathe options with Nadi Shodhana and it's AMAZING.

I don't have any incentive to promote the Calm app… other than a desire to share this awesome gem

Breathe easy, friends – Missy

Ice Cold Post Workout PCW

Working out in the summer can be ROUGH.
In the Phoenix area of Arizona the "monsoon season" is in full swing. Which means it's still 109… but it's also 37% humidity. I have Hashimoto's, an autoimmune disorder that attacks my thyroid, increases fluid retention, and (when heat combined with humidity) takes my already sensitive skin to new levels of unbearableness.
So. You know. Not fun.
Sure, I could stay inside in the air-conditioning,only leaving to jump into my clean, clear, chlorinated swimming pool. However, I crave my favorite studio yoga classes. I gotta have that yoga bliss! But afterwords, it can be a hot, sweaty, UGLY scene!
I have found something that helps though. It is a simple mix of
•a handful of frozen Pineapple
•8 ounces of Coconut Water and
•ice cubes to fill
I mix it up in my shaky-uppy-cuppy right before I leave for the studio and even if I leave it in my car (yikes) it's still ice cold after class!

Not only does it taste awesome, but it has some pretty awesome health benefits, too.
Pineapples contain high amounts of vitamin C and manganese and I'm all about the bromelain an enzyme that reduces inflammation. This is so helpful with fluid retention!
Coconut water is a source of potassium, magnesium, folate, and antioxidants. Not to mention, it is a great way to help flush toxins out of your body after a good workout!

Try it and tell me how you like it in the comments! I just 💜 to chat – Missy

Here I am!

I was gone for a while… but I’m back and so excited!P1090055 (3)

Okay… I’m exhausted, overworked and chronically overscheduled; but I really am excited! I am almost done with my BHS program, I finished my second 200 – hour Yoga Teacher Training and I’m lining up some terrific MBSR – inspired meditation and yoga classes.

It seems like summer just started and yet, here in Arizona, the new school year is only a few weeks away. My LT is super anxious and we are really working on strategies to help in the new year. I’ve been looking into gozen.com and I think it is a pretty great program.

Do you have any suggestions that have worked for you? Do you find a correlation between anxiety and your ADHD kid or self?

Looking forward to visiting with you all (via comments) again!

Sometimes I Just Got Nothing Left

As full as my life is, I always think I can’t take ONE MORE THING. 

I thought the auto immuneHashimoto Disease causing thyroid problems was the answer. Alright.  Chronic but not tragic. But DAMN if the mammogram to check out swollen lymph didn’t come back abnormal. 

I’m too busy for this. You take it Jesus. If it’s cancer, there isn’t a thing I can do about. I’ll donate my hair before chemo though. If it’s not cancer WooHoo and enter exsistential renaissance. 

I guess, it’s like the Beatles sang, “Nothing’s gonna change my world…”

Forget Politics For a Sec… It’s Cookie Time!

It’s a tricky time here in the good old US of A, no doubt about it. If I were a political person I’d give your my opinion… but don’t worry I’m not. 

I’m a Girl Scout cookie person! Every year I take the time to work out how much exercise I need to do to burn off those cookies that I can’t stay away from. (See below for a handy guide!)

So, i’ll have to talk to you later; I’m off to a couple Hatha yoga classes. You know, banking those burned caloriesso that I can wolf down half a box of thin mints on Monday before kid pick up! 

Photo Credit: Shape Magazine 
Photo credit: http://www.healthstatus.com/calculate/cbc

What’s your cookie? I love cookie talk in the comments – Missy

Starbucks Free Refills?!

I spend far more time at Starbucks than I should and I’m like, “Who knew?
Coco & Puppacino: A Love Story

Okay SO! You have to use your registered Starbucks Card or app when you first buy your beverage, show it again for the second drink and you have to be in store (no drive-thru) and stay in store. But still… I FEEL I WAS DENIED NEED TO KNOW INFORMATION.*

Read this article and go get a coffee!

https://www.google.com/amp/amp.timeinc.net/fortune/2016/11/30/starbucks-refill-policy/%3Fsource%3Ddam
*”Tremors” quote

Yoga & ADHD

I’d like to share the essay I wrote for my Yoga Teacher Training. 


Yoga and Meditation for ADD/ADHD and Impulsivity in Children

ADD/ADHD can present in many forms; inattentiveness, impulsivity, and the inability to
stay still are a just a few of the defining characteristics. As these symptoms mirror typical
childish behavior, the disorder can initially be overlooked. When it is overlooked, affected
children can be held to a standard that they cannot easily meet. These misunderstood kids may
be labeled as hyperactive, or even destructive instead of being given strategies to learn to
manage as an atypical person in a typical world. Introducing Yoga, meditation and mindfulness
could have an enormously positive influence on the mind, body, and spirit of these potentially
at-risk kids.  

The Mind

Yoga can, and should, be introduced to children as early as possible. Yoga promotes
body awareness, conscious breathing, and the practice of checking in. Many children come to
these expressions of self-awareness in their own time, but children with impulsivity issues
sometimes don’t have these innate understandings. These children can benefit immensely from
abstract ideas like self-calming and emotional regulation being intentional and thoughtfully
addressed within yoga and meditation.

Because ADHD is a highly genetic, brain-based syndrome that has to do with the
regulation of a particular set of brain functions and related behaviors (1), introducing breathing
and intentional movement early is an important step to promote self- reliance. Introducing the
idea that subconscious functions, like breathing and movement, are somewhat controllable
through practice can be a powerful realization for children.

One common problem for ADD/ADHD children is hyper-focus and/or repetitive
thoughts. When the children’s mind is”captured”by these inconvenient distractions, they can
suffer from lost time and fall behind in the task at hand. Yoga, mindful breathing, and
mediation can help them address these internal interruptions and develop strategies to control,
divert or reassign the “capture”

Another bothersome aspect of ADD/ADHD is the constant distraction of everyday
external stimuli. When the brain is flooded with nonsense information it is less able to function
to the best of its ability. The regular practice of mindfulness based meditation and yoga with
slow, deep breathing to calm the nervous system can introduce a way to “create space”to sort
and prioritize thoughts. This process can equip children with a plan to stay calm and to be less
reactive when faced with stressful situations.

The Body

Children with ADHD have core deficits associated with inhibitory control and a
decreased ability to pay attention (2) and can benefit greatly from the core-building exercises
within yoga and yogic breathing. Building a strong core can also help decrease fidgeting which is
often an unwelcome characteristic of ADD/ADHD. The careful cultivation of an intentional yoga practice can also help children understand
the world around them. For instance, a Sun Salutation A flow is usually a predictable flow;
mountain, upward salute, forward fold, half forward fold, plank, chaturanga, upward dog,  downward dog, half forward fold, upward salute mountain. This can encourage a greater  understanding of sequential thinking and can be applied to many areas of their life i.e. feelings;
I feel frustrated or overwhelmed I may become angry and then unable to complete a task or  stay on track
. These applied insights are affirming to the child as well as invaluable skills for children that struggle with inattention and focus.  

The greatest benefit of yoga for children is that it is a fun, acceptable place to get up and
move your body! A simple well planned yoga practice allows children to be actively engaged while enjoying
movement. Yoga incorporates long, deep stretches which are generally gentle enough to feel  deeply satisfying while also being invigorating. Yoga improves circulation in our bodies which promotes clear thinking and improved memory. As schools choose to shorten recess and
effectively remove physical education programs, it is crucial that we promote activity wherever
we can.  

The Spirit

Anxiety is often a side effect of ADD/ADHD. An anxiety disorder in an ADHD child may
be difficult to recognize, because the ADD/ADHD child will often internalize their guilt, fear, or irritation to avoid attracting any more negative attention. This can lead to feeling isolated, alone, and unhappy. Yoga and meditation, in their purest forms, are inclusive in that they promote acceptance of each person’s own personal journey. They allow us to interact with  others in a respectful, honorable way. Yoga is a way to create space in our mind and bodies that
we can fill with love and kindness. We can create a community intent on promoting physical and spiritual wellness.  

Yoga and meditation for the ADD/ADHD child can help them recognize and identify emotions. It can be overwhelming for any child to cope with feelings that they do not fully understand, but even more so for the easily distracted child. As we help them label and identify
these emotions through carefully created yoga lessons, and then address their emergence and management. In this way, we create understanding and understanding brings peace. Practicing
the management of emotions during periods of calm will allow them to access coping skills in  times of stress. When we teach a child with impulsivity issues and/or ADD/ADHD how to slow down and that it is okay to slow down, we are inviting them to recognize the importance of self-care.  

Yoga is a place to learn about the feelings that shape us. If we address these feelings
and emotions in a safe place, we allow a sense of freedom to fail and to learn from that failure.  

Yoga gives us a stage to teach our students how to respect and strengthen their bodies, their
minds and themselves. Our children see how we treat them, each other and ourselves and it shapes their perception of how they should treat others and how they should expect to be  treated. When we teach children to cultivate compassion, kindness, and generosity we inspire them to be their best selves. This is proven at the end of each yoga class we say Namaste,  

which means: 

“My soul honors your soul. I honor the place in you where the entire Universe resides. I
honor the light, love, truth, beauty, and peace within you, because it is also within me. In
sharing these things, we are united, we are the same, we are one.”  

This basic yoga tenet reinforces the idea that we are all on the same path and share
many of the same thoughts and ideals. This idea of belonging can be an inspiration for an ADD/ADHD child.  

My Yoga Inspiration

I did not think I could “do“yoga because I have ADHD. I did not think I could ever sit
quietly for long periods of time saying OM. However, I had neck and shoulder pain from stress
and recreational running, so I started and continued with yoga even though it was mentally
difficult for me. I began mediation to increase my yoga ability. The combination became an
intensely positive aspect of my life, but I did not truly understand how impactful yoga could be
to the life of my family until I read this quote:

If every 8-year-old in the world is taught meditation, we will eliminate violence from the world
within one generation. Dalai Lama  

I realized that if children were taught the importance of the mind/body connection with
the same intensity that they were taught the ABC’s and 123’s, it would allow for a more
efficient learning experience for everyone involved.  

As a child I was labelel “hyper”, defiant” and “disruptive” and I never stopped moving.
When I was diagnosed with ADHD as a young adult, I was uncomfortable with the diagnosis as it
was misunderstood and stigmatized at that time. I could manage the disorder but it made my
life harder. My daughter was diagnosed at eight and medication helped her but she still
struggled throughout her entire educational experience. I truly believed that had we been armed
with the tools that yoga provides as a child or a young parent it would have a profound impact
my life and my daughter’s life.
My youngest child was diagnosed with a combination of ADD/ADHD last year, and I
realized it was time for me to take responsibility for the change I wanted to see
. I began
practicing both yoga and meditation with my son and have seen an enormously positive effect
on his behavior. I was inspired to not only follow my goal to become a registered yoga teacher,
but also return to college for my Behavioral Science Certification and complete a Mindfulness-
Based Stress Reduction program. I’m grateful for the opportunity to receive my yoga teacher
certification and look forward to furthering my yoga certification with a child-focus certification in 2017.  

References
1. https://add.org/adhd-facts/ 2. Mathew Pontifex, a professor of kinesiology at Michigan State University, http://psychcentral.com/blog/archives/2015/01/25/improving-your-childs-adhd-with-exercise/ 

A Graphic Organizer for 2017 LOVE

I am going to be the best kind of busy this year! 

Creating a graphic organizer is a trick I stole from the ADHD toolbox, but it’s great for anyone that wants to sort out their priorities for 2017. 

I’m ready… are you? I’d lovelovelove to see your 2017 graphic organizer in the comments!

✌️- Missy  

R.A.C.K 2016 

Random Acts of Christmas Kindness, that is! I had a bit more spare time last year… 


This year LT did the choosing for our fun Advent calendars.


I must admit… between going to the North Pole Experience in Flagstaff (awesome) this weekend and finals coming up in less than two weeks (gulp) we are a little bit behind. Then, todayour  Sunday school teacher gave us this awesome Random Acts of Kindness calendar she found here at the blog Coffee Cups and Crayons

http://www.coffeecupsandcrayons.com/random-acts-of-christmas-kindness-advent-calendar/

So we are ready to spread the 2016 Christmas love! What does your family do to spread Christmas kindness? I’d love to know in the comments!
 Merry Christmas to you- Missy

About Acquiring All The Certificates

I’m thankful for the ability to put in all this hard work to get my certifications…

MBSR-I can breathe
Yoga-I can breathe & move

BHS-I can breathe& move & help

Lay Service Ministry- All in His name


It’s getting pretty overwhelming though, so if you want to send prayers/good vibes/ happy thoughts I’d be even more grateful!

Peace, love, namaste- Missy