You’ve Been Chicked

I’m both a yoga teacher and a corporate business person. In a recent meeting, I acknowledged my two top sales people: one’s a female, and the other is a male. Since the salesperson with the highest revenue wins a bonus, this meeting can become spirited. This month, the bonus went to the woman.

After I made the official announcement, I heard a team member taunt the second-place finisher: “You were chicked!”

I’ve heard this line of insult between men in sports, but this was the first time I’d encountered it in business. While I was pretty sure I understood the term, I looked it up after the meeting to be sure I was interpreting correctly. I found what I was looking for in the Urban Dictionary:

ChickedWhen a woman outperforms a man in a physical activity, such as biking, hiking, or skiing, where normally a man should outperform the woman.”


Apparently, Urban Dictionary hasn’t stayed current on the term’s expansion across society and into my boardroom.

But the word’s usage in any venue seems behind the times to me. To imply that a man has been chicked requires a belief system with the assumption that the man should outperform the woman. As if any other outcome goes against the natural order of the world.

I thought we’d progressed beyond this concept, even in the athletic venues in which the term originated. Yes, there are some sports in which some men have a physical advantage. However telling a guy he’s been “chicked” is insulting because it infers that the man hasn’t lived up to his natural superiority.

This strikes me as not only a skewed point of view, but also obsolete. Are we assuming that the typical male foursome of weekend golfers should defeat the top ranks of the LPGA just because they’re male?

Rather than diminishing within a society that values equality and promotes the eradication of sexism, the notion of being chicked is apparently expanding through a widening array of situations from baseball to business. The common thread seems to be competition and a battle of egos. This opens many new possibilities for men to feel like failures if a woman bests them, and for women to question their abilities.

Which brings me to yoga….

In addition to running a technology company, I also spend quite a lot of time in yoga studios as a student and a teacher. While teaching yoga, where men and women line their mats up side by side, I’ve never heard the phrase “you’ve been chicked” when a male student struggles with an arm balance and the yogini next to him is floating above her mat.

However, it’s unrealistic to assume yoga is completely free from competition or egos. Both are a part of the human experience.The difference between a yoga studio, a football field, and a sales meeting isn’t whether or not the humans involved experience ego and competitiveness. The difference is that yogis practice separating their reactions from their triggers. In that moment of separation, we can realize our power of choice. We can choose to engage in the competition or cultivate a different approach to challenges.

However, even with this philosophy, the yoga industry isn’t immune to being contest-oriented, and we may be heading more toward that direction. In recent years, competition has gained some presence in the practice not only in venues such as the National Yoga Asana Championship, but also in local studios.

The drive to do better is separated from the drive to best everyone else by a fairly thin line. This can be felt clearly in classes that become pose-offs and by the abundance of Facebook yoga selfies. An emphasis on conquering poses and performing is yoga’s kryptonite. It dims the power of yogis and leaves us vulnerable to the same attitudes, insecurities and biases that foster the fear of being chicked.


This post was originally shared on MindBodyGreen.

What I’ve Learned About Weight Loss From Decades In The Fitness Industry

A few decades in the fitness industry has given me a lot of time to focus on health and physiques, my own in particular.

I’ve tried a wide variety of workouts and diets. I’ve been a dancer, an aerobics instructor, a dedicated gym rat and a yoga instructor. I’ve gone vegan, vegetarian, macrobiotic, spent time in the Zone, and thrown it all out to eat whatever I felt like eating.
Along the way, I’ve had periods when I felt strong and healthy and others when I’ve felt worn-out, lacked joy, and been above my ideal weight.One thing I know to be true is that to achieve the health and wellness you want, you only need to learn one lesson:

Nothing outside stops you. You stop you.

This is a challenging perspective to live with. If we blame the cookie for our weight gain, our jobs for preventing us from exercising, or our relationships for our unhappiness—we don’t need to look too deeply into ourselves and our choices.

When we find ourselves feeling depleted, catching colds easily, or gaining unwanted weight, it’s often because we’re making lifestyle choices that are not aligned with our best interests.

Our bodies are a reflection of what’s happening in our heads.

Shopping for fresh food, cooking healthy meals, and exercising all require substantial time and thought. However, tearing open a bag of processed carbs, or sitting on the couch doesn’t take much effort at all.

When our thoughts and feelings have tanked our sense of self value, we’re no longer inclined to put forth the effort required to maintain our health.

The obstacle is not that we don’t have the knowledge, access, or ability to take care of ourselves, it’s that we don’t feel worthy of the effort.

This mindset also shows up in our approach toward self medicating. At the end of a particularly challenging day, do you tell yourself you deserve to take a yoga class? Or do you “deserve” a cocktail?

Of course, we deserve to feel better when we’re under stress. We deserve to give ourselves what’s best for us. We don’t deserve a toxic shortcut.

We know this. But choices get tricky if our self esteem is in the gutter. In these times, making a commitment to our health can take a gargantuan effort that’s almost impossible to sustain long-term.

When we feel good about ourselves and believe we’re worth our own effort, leading a healthy lifestyle becomes much easier.

It’s not the junk food, challenging circumstances, or difficult people in our world that prevent us from obtaining our wellness goals. It’s our inside world that steers our choices, our actions, and our reactions. Accepting this truth is like pulling a band-aid off in one jerk. It’s startling and it feels a bit raw, but healing what’s underneath is where the progress is.


This post was originally shared on MindBodyGreen.

Strong Is The New Skinny, And That’s Not Necessarily A Good Thing

A new student approached me after her first yoga class and asked me to write down my complete teaching schedule so that she could attend my class every day. My ego was honored, but my mind was surprised. This newbie had a grand total of 75 minutes of yoga experience, and we were talking about a huge commitment. Maybe she’d tasted the peace of being deeply connected, in the perfect place at the perfect time? Perhaps she’d sensed the possibilities to be discovered in a yoga practice? This is why every teacher works hard: to open the gate for a student to realize she can create the life and the health that she wants. How wonderful that, in this case, it had clicked so quickly. As I wrote out my schedule, I asked, “What’s your goal for your yoga practice?” I expected to hear about a deep revelation, which is why I was speechless when she said, “I want the definition in your arms.” Oh. Of course.

I’d forgotten, “Strong is the new skinny.” This catchphrase seems to be popping up in my world a lot lately. It’s on t-shirts, bumper stickers, and the window of a local yoga studio. The first time I heard “strong is the new skinny,” I was enthusiastic. In theory, I’m all for strong men and women! However, I’ve come to see an insidious side of this concept in the way it’s being adopted. What could have been an empowering approach to body confidence has become another way to prioritize unrealistic body image; we’ve just replaced one cultural standard (thin) with another (ripped muscles). Sure, strength is important. We need strength in order to live our lives, to care for our self and the people who mater most. Ultimately, when we get strong in our bodies, we can apply this strength to the actions we take, the degree to which we become masters of our minds, and our approach to living our lives fully. When I think of “strong,” I think of my students who approach radiation treatments with optimism and courage. I think of my mom supporting two kids on her own. I think of my friend who felt unfulfilled in his secure career, so he left to pursue a job that ignited his passion. True strength can’t be measured by how many pounds you lift on a barbell, but it can be measured by how many spirits you lift. Unfortunately, “strong is the new skinny” isn’t necessarily being adopted to encourage this type of strength. Turning the slogan into a focus on an ideal outward appearance can trigger a negative internal battle that diminishes, rather than builds, strength. I have experienced how this can happen. In my teens and twenties, I used to model. During that time, I went on some bizarre diets. (Tip: if you eat nothing but string beans and hard boiled eggs for a week, fainting is a foregone conclusion.)

I turned to extreme measures in an effort to achieve an idealized version of what I was supposed to look like. Because thin was in, if the scale read two pounds over my goal, I’d put myself down. Eventually, I realized that my body wasn’t built to sustain a waif-like figure, and holding myself accountable to an unrealistic goal often made me feel like a failure. Similarly, by making “strong is the new skinny” all about striving for a visible six-pack and shredded triceps, it’s not a step forward on the path to true strength. We’re not trying to actually get stronger, healthier, or raise our levels of self-esteem. We’ve just traded one potentially unrealistic and unhealthy external goal for another. Both paths lead to the same end point: self-criticism. I like the definition in my arms. They aren’t huge, but they are strong enough to hold some really fun arm balances. I especially like my arms because they stuck with me while I developed the patience, focus and self-acceptance to learn those same arm balances. My arms represent the strength of commitment and perseverance without self-sabotage. If a new student tells me this is her goal, my arms have a really big hug for her.


This post was originally shared on MindBodyGreen

How To Create Space & Avoid Hurting Others

Have you ever been stuck in traffic and noticed that the car behind you is so close that the other driver could change your radio station? If the traffic changed in the slightest, the other car would have no time to adjust and prevent a crash.

An inappropriate reaction in traffic can create damage and cost time and money. An inappropriate response to a person causes human damage, and the costs can be much higher.

Have you ever had a stressful week and tried to squeeze in just one more thing, like lunch with a friend? You’re already feeling the pressure of your day, and your hostess seats you in what seems like the noisiest section of the restaurant.

You’re irritated and, to make matters worse, your friend is running late. By the time she arrives, instead of being happy to see her, you start speaking from frustration, criticizing her lack of respect and consideration. Once it’s out, you regret it. Your friend is hurt and you’re responsible for human wreckage.

Whether you want to avoid a car collision or emotional damage, the solution is the same: Create space. 

There was a long period in my past where I didn’t know this and I functioned with no space between a triggering event and my reaction. I was known for being a fast thinker, a rapid-fire talker, and my quick temper.

In a corporate environment, these characteristics are often applauded, and it was easy to think of them as being positive qualities as I continued to succeed. But no matter how you try to frame it, being reactive does not allow time to think about the potential impact of words and the damage they might cause.

Responding this way didn’t create success, it created wreckage.

Creating distance between a trigger and your response can dramatically change your relationship with others, as well as your relationship with yourself. It’s in that space that you can choose your reaction to avoid hurting yourself and others.

Tips to create space

1. Take off your sunglasses. 

We all see the world through our own tinted perceptions, like sunglasses. After you wear sunglasses long enough, you forget that they’re on and start to think that your view is unfiltered.

2. Take a breath. 

The fraction of time it takes to create one full cycle of breath can provide you with the opportunity to make a choice. That breath can be enough to allow you to soften your approach and avoid turning the other person into a victim.

3. Find the fear. 

At the root of a quick, harsh response, you can often find fear. That surge of adrenaline you feel right before you respond is your fight or flight response. Many of us are wired to respond to fear with fight rather than flight. It’s this type of auto-response that can wound the people around you and leave them totally unaware of what caused your reaction. If you can find your fear, you can learn to manage it.

4. Watch your energy levels.  

We’re taught that we need to care for others, work hard, and provide for our families. We’re not typically taught how to do everything we’re “supposed” to do while maintaining a healthy balance of energy. When we overextend ourselves, we create an internally toxic environment. We can only give what we’ve got, so our reactions become the same toxins we’re building within ourselves.

Creating space in your mind, your emotions, and in your reactions will minimize the wreckage in your life. If you’re creating chaos, it will follow you.


This post was originally shared on MindBodyGreen

Is Yoga Marketing Hurting Older Women?

Most days when I look around the room at the yoga students I’m teaching, I wonder: Why don’t more of my students look like me? Most of the faces looking back at me are younger than 30 years old. This same demographic dominates the local studios I teach in as well as studios I’ve traveled to throughout the United States.
I’m female and 51 years old. I’ve raised a family, had multiple careers, built an amazing marriage and, generally speaking, lived a life. Yoga has transformed my health, the way I age, the way I think of myself, and the way I interact with the world. Thanks to my practice, and my teaching, my body is strong and I have a deep sense of personal power and confidence. Women transitioning from their 40s into their 50s could make good use of these benefits, so why aren’t they streaming, en masse, into yoga studios?
Bringing yoga into the mainstream of American culture necessitated shifting its public face away from the one we became familiar with from the 1960s through the 1980s — that of an older, Eastern man with leathered skin and shining eyes. Most product marketing in the U.S. likes to focus its lens on whatever is young and pretty. It sells.
Not surprisingly, the mass marketing of yoga has fallen in step with this approach. The result has been a great boon for yoga. Studios in most downtown areas have made yoga accessible. There is a depth and breadth of styles, information and training easily available to anyone interested. “Spirituality and Yoga” is a common Google search string. Western medicine has put a scientific stamp of approval onto the practice and the lifestyle. The net result is that we’ve all benefited from the creation of a profitable, and therefore sustainable, industry that’s also healthy and life enhancing.
Unfortunately for the American woman, the new face of yoga — which tends toward young, slender, lycra-clad (or under-clad) gymnasts — may be as un-relatable as the old face of yoga. However, the advertisers, magazines and social networks are not at fault. It’s not the commercialization or mainstreaming of yoga that prevents my contemporaries from enjoying the benefits inherent in a yogic lifestyle. It’s the mindset of the typical 40-year-old woman that keeps her from opening the door to the yoga studio.
We’ve created a culture in which women over 40 don’t know where they fit. They don’t know who they are, or what they’re supposed to be. Often when these women come to me, they’ve stopped believing they can build muscle, so they stop trying. They think having constant pain is to be expected at their age. They’ve developed a fear of failure that prevents them from pursuing risks or adventure. As their lives and bodies changed, they became so used to feeling helpless that they gave up their sense of power along with their skinny jeans.
I believe there’s a light that exists inside every woman over 40 years old, but it must be reignited so they don’t spend the rest of their lives on the sidelines. Promoters and brand builders can’t give them that spark, and they shouldn’t be accused of taking it away. It’s my hope, and actually my anticipation that as yoga becomes more commonplace through the promotion of yoga-lebrities, pretty pictures, creative products and increased profits, more people will become curious enough to step up to the threshold of significant life change through yoga.
This post was originally featured on MindBodyGreen..

What Yogis Can Learn from Prize-Winning Pumpkin Farmers

Recently, while internet surfing for a weekend activity, I came across a list of Giant Pumpkin Festivals. Giant pumpkins are a vegetable phenomenon that can weigh over 1,000 pounds.
One farmer grew a pumpkin, on a single vine, which matured to a weight over 2,700 pounds. That’s more than a ton of gourd! However, size is not the only factor taken into consideration when awarding a ribbon to a giant pumpkin. Color, shape and overall health are all considerations in determining prize winners.
Giant pumpkin farmers work hard at their craft and have developed best practices for gaining the most return on their efforts. Looking at the process that these farmers use to develop massively successful vegetables, it occurred to me that yogis can benefit from the recommendations of prize winning pumpkin farmer’s as we seek to grow our practice.
The Pumpkin Plan for Yoga:
1. Prepare your soil. 
Smart pumpkin growers begin composting, tilling and fertilizing their soil during the spring before planting season. Yoga takes root in your heart and mind and then grows out into your physical practice. Even if your first experiment with yoga is on the mat, you will come back because of something that resonated with you at a deeper level than your biceps.
Looking at what, in the practice, struck you – the peace and calm; the opportunity to care for you; the “Ah-Ha” moment; the flash of self realization. Identifying what struck you early in your yoga practice, will help you see where you need the most fertilizer and consideration in your life.
2. Grow the pumpkin you’re passionate about. 
There’s a wide variety of breeds to choose from. You might as well grow the pumpkin you love. There is a yoga teacher and style that is right for everyone. However, as you change, what calls to you may change.
I started my practice with diligent alignment and focus in the Iyengar tradition. In my 20s, I found freedom in power yoga. In my 30s, I fell in love with the flow of vinyasa. In my 40s, I started combining everything I was passionate about into the style I teach today. Every style of yoga has value, benefits and purpose. When you find the one that lights your fire, your growth will be self sustaining.
3. Develop your root system. 
Pumpkin vines grow a long way, so enriching your whole garden will help secondary vines grow strong. As your practice develops you will start to see its roots infiltrating your daily life. Your yoga quickly becomes more than the hour you spend on the mat.
You will find its influence in the other 23 hours as well. Through your mat practice, you learn to study, and increase yourawareness of, thoughts and reactions in your mind-body. As you apply techniques to manipulate your breath and observe your whole self, you gain control over your ability to generate focus, calm or strength as you need it. These skills intertwine and expand into your family and work life. Once it’s thriving, your root system of tools and skills will support you in your challenging moments and amplify your joyful moments.
4. Prune and weed. 
Giant pumpkin farmers are ruthless when they find something that doesn’t belong in their garden. Weeds and disease spread quickly. To keep the patch healthy, farmers must be diligent at detection and removal of potential problems.
Thoroughly weeding out bad habits, and harmful thought patterns, prevents disease in your body, your mind and your yoga practice. You will naturally bring negative auto responses, such as judgments and criticisms, with you onto your mat. Systematically weeding out what you don’t need (before it takes root) creates new space for your practice to flourish.
5. Mindful, steady growth yields better results than fast growth. 
Pumpkin damage is often caused by the plant’s own rapid growth, which causes splits and cracks that can lead to rot. If you rush through any part of your yoga practice, you steal the benefits of the process from yourself.
Rewiring your mind, growing mentally and physically, takes time and attention. For example, imitating a pose to achieve an immediate result without developing the understanding that comes inherently through practice, proper alignment and steady progress doesn’t build power. Fast growth only looks good for a brief moment before the damage becomes apparent.
The Pumpkin Plan for Yoga will yield the type of unique and inspiring success that wining giant pumpkin farmers achieve. When you practice the yoga you are passionate about, and cultivate its growth from a strong foundation with care and control, your achievements will be massive – if not 2,700 pounds.


4 Reasons to Give Up Hope

“Will you be able to follow through?”
“I hope so.”
“Will I get the shipment on time?”
“Here’s hoping!”
“Are you going to get that job?”
“That’s what I’m hoping for.”
So often, we are stuck counting on someone else to put their best foot forward, and we are left hoping they can accomplish the goal. If you look at the questions above, each answer tells you nothing about the likelihood of achieving any particular outcome. When you tell someone you’re hoping, you’re not offering a plan, an expectation, or even your personal conviction. What you’re doing is giving yourself the message that it’s out of your hands, and you have to accept whatever comes your way.
Here’s why you can do better without hope:
1. Hope is the big neutral. 
Even with a big dream that seems daunting for a single individual to impact (like peace on earth), you can do more than just hope. Don’t hope; set an intention. When I teach a yoga class, I start each practice by guiding students to set an intention. The idea is that we are dedicating the energy and effort of the practice toward a particular outcome. Big or small, it takes you one full actionable step beyond hope.
2. When you stop hoping, you can start doing. 
A friend of mine from the South has a saying that always makes me smile. When she’s ready to go but waiting on someone else, she says, “I’m sittin’ on green and ready to go!” Hope is like sitting on green and… just waiting. When you’re only hoping for an outcome, you are not moving any closer to the goal. You’re telling yourself that what you want is out of your control, and that there’s nothing you can do about it. You have to decide if your goal is worth some exertion. Even if the answer is “no,” you can take action by dropping it. If the answer is “yes,” you can take an action toward making it real.
3. Hoping stunts your growth.
We grow through challenge, pressure, making mistakes and starting again. Hope is a comfort zone that doesn’t include any of these. Each time we take action, even if it turns out to be in the wrong direction, we grow beyond who we were yesterday. Nature doesn’t let anything stand still. If it’s not moving, atrophy and degeneration sets in. Swap out hope for responsibility, and you continue to progress as an individual.
4. Eliminating hope from your verbiage will boost your self esteem.  
You cannot build confidence without achievement. Nothing feels better physically, emotionally or spiritually than making a commitment, having conviction and taking charge of your destiny. Telling yourself you are going to do whatever it takes feeds you a totally different energy than telling yourself you’re hoping. When you take control of attaining what you want, even if you fall short of the final objective, you amplify your sense of personal power.
What is one hope that you can turn into an intention today?
Originally posted on MindBodyGreen

4 Easy Shortcuts to Happiness

“Happiness is on the rise. Not only has the average amount of happiness risen over the last 30 years but, due to rising longevity, the number of happy life years has increased spectacularly.” ~World Database of Happiness

I’m not a trendy type, but this seems a trend worth jumping on. I’ve been happy and I’ve been unhappy. Happy is better and it’s often a few quick choices away from the alternative.

1. Choose your facts.
“I’m freezing, the weather is awful today,” he said.
“It’s not raining or snowing it’s nice out today,” I replied.
“It’s so windy, I hate this weather,” he confirmed.
“The sun feels wonderful,” I said as I walked away.
This was a conversation I had this morning. We were both standing on the same corner, at the same time, experiencing the same weather. Neither of us was delusional, or lying to the other. There are always hundreds of facts in front of you. You get to choose which ones you focus on.

2. Re-evaluate you’re network.
Remember the excitement of a play date? As children we intuitively understand that we’re happier when we interact with other people every day. For most of us, even with the advent of digital social networking, this remains true throughout life. However, your happiness quotient can also be significantly impacted by who you choose to interact with. When I was in high school and learning to navigate a diverse group of friends, my grandmother warned me, “You are only as good as the people you hang with.” My grandmother’s motivation was to keep me out of trouble, but the same theory of networking applies to how you feel about life. Every grouch that latches onto you will drain your happiness, and every joyful person you hang with will boost it.

3. Purge some angst.
To unearth your bliss, remove some of the guilt and anxiety that’s piled on top of it. At the time you chose to dive into the chocolate chip cookies, treat yourself to a second Marguerita, or buy that Mercedes it seemed like you were taking a shortcut to happiness. Regrettably, the next day when these choices result in more things to worry about, your joy is being pushed farther out of reach. When we worry about things like our finances, our job, or our health, we are not equipped to simultaneously tap into our happiness. Going on a budget, a diet, or making a career change may seem like undesirable transitions, but that’s not always the way it works. Paying off the credit cards, and making healthy lifestyle choices, makes you happier by eliminating some of the problems that keep you weighed down.

4. Go natural.
I was talking with a man who came to the US from his native country Columbia. He told me the people in Columbia are the happiest of any people in the world. When I asked why, he gave me two very logical reasons. First, he told me the weather is like spring every day so the people are always outside. Second, home grown, natural fruits and vegetables are easily accessible and make up the majority of the Columbian diet. This is a transferable recipe for creating joy anywhere in the world. In any weather, a walk outside is an instant mood booster, and there’s good reason that a big juicy bite of a delicious orange makes you smile. A regular dose of sunshine, fresh oxygen, and fresh food yields a deep sense of well-being that’s generated from being connected to the earth and the universe around you.

Your outside circumstances will never align perfectly to create bliss. Therefore, creating your happiness needs to start with a choice.




Kim Shand is a nationally-renowned yoga expert, on-air personality, and founder of Rethink Yoga. She travels nationally on a mission to inspire people to take control of their health, how they think, and how they age, through yoga. She motivates her students to find their power, their joy and to be “All In. All the Time.”  Follow Kim on Facebook, on Twitter, and on YouTube.



5 Tips to Finish Your Year Strong

This article was originally posted on MindBodyGreen, I hope you enjoy it!
In football, the two-minute drill can be the most exciting part of the game. It’s in these last two minutes of the game that losing teams tap their steel and passion; and winning teams devise their best strategies to maintain their momentum. As we head toward the time of year when the kids go back to school and the seasons make another change, you have time to finish the year strong. Here’s your strategy to make the most of 2012’s two-minute drill.
1. Acknowledge. You’re not the same person you were in January and you are not yet the person you are going to be in December. Take a look at the goals, resolutions, or intentions you had in January. Make sure they are still a good fit for where your life is now, and where you are headed. Eliminate anything that you adopted to please someone else, or because you thought you should. The hardest goals to achieve are the one’s that were never really yours to begin with. Don’t hesitate to change course! I totally do not understand the social stigma associated with saying “I changed my mind”. To me, that statement means you’re thinking rather than blindly, numbingly staying the course.
2. Forgive yourself. In a two minute drill there’s no time for self- recrimination, or beating yourself up. Once you acknowledge where you are and what’s not working, you’re all about moving on. If your best friend approached you honestly and said, “I screwed up, can I get another chance?” more often than not you’d forgive and move on. If you haven’t made the progress you intended so far in 2012, admit to yourself that you screwed up, and then give yourself another shot.  No drama.
3. Stop sitting on green and get going. At this point in the year, stay fully cognizant of Isaac Newton’s wisdom: “An object at rest tends to stay at rest, an object in motion tends to stay in motion.” As you reassess your year’s goals, do not get frozen into a state of analysis paralysis. It’s often more productive to make a move, in any direction, even a wrong one. Once you’re moving, you can decide it’s not the right path for you, and then change accordingly. However, the longer you sit on green without moving in any direction, the harder it is to get going. With your list paired down to the objectives that really mean something to you, and having dropped the unneeded bag of guilt over what hasn’t worked, you can start to move forward with renewed conviction.
4. Make a promise – to yourself. You make promises to other people and bend over backward to stay true to your word. Unfortunately, you probably don’t give yourself the same consideration. When you make a promise to yourself that you will work on something, you are making a commitment. Your promise is a vow you won’t break. Your word to yourself needs to be as meaningful a binder as giving your commitment to someone else. You have things you want to change/accomplish/achieve this year. The clock is ticking. It’s time to make yourself a priority and put a laser focus on what you need.
5. Create boundaries around your health and well being that no one is allowed to cross. We don’t always have an instinct to stand up for ourselves and, when we do, we often feel bad about it. Creating personal boundaries can be the single most transformational action you take this year. Implementing this strategy often means making difficult choices and saying “no.” It’s important to be clear with yourself and others as to where your boundaries are, and to resist the temptation to defend or apologize for enforcing these guidelines. “I’d help you fix your PC for the fifth time this month, but I’m not taking on extra projects right now.”  “I agreed to organize that conference for you, but I realize I can’t give it the time it deserves, so I’ll find you someone else.” If you start to feel the guilt creep in, call it out for what it is. You’re feeling guilty about prioritizing your own well being! That’s not a good reason to change your strategy. Drop the guilt baggage on the side of the road. You are moving on to finish your year strong.
In Super Bowl XLII, the New York Giants executed a two-minute drill that resulted in the game winning touchdown against the New England Patriots. In 2 minutes and 7 seconds the Giants ran 12 plays, covered more than 80 yards (twice the norm), and finished strong securing the win. The steps in your 2012 two-minute drill may make you uneasy at first but as you begin to take care of yourself (for yourself), you will find a new sense of confidence in your ability to meet your challenges, and accomplish your objectives. You’ve got the playbook, it’s your year to finish strong.

Why Sometimes It’s Good to Burn Bridges

This post was originally featured on MindBodyGreen
Before man learned how to engineer and construct bridges, our movement was restricted. Bridges allow us the freedom to explore territory farther away from home base and grow our knowledge of the world around us. The same holds true in our spiritual and emotional growth. If we don’t effectively build a bridge from where we are to a new place, we will pretty much stay the same.
It's OK to Burn Your Bridges
Through my life I have constructed bridges to new places of great value.  I’ve also traversed a bridge or two only to find myself in a destructive pit stop. For example, I crossed a bridge to a successful corporate career and then I built another bridge from that career to one of service and health. On my way to middle age I walked across a bridge that seemed to be traveled by all of my contemporaries only to find myself on a new shore where I was told I was becoming useless, tired, old. On that shore I found a place where people over 45 yrs of age gave up and shut down. I hightailed it on to the next bridge out of there and found a very different land where I currently reside in vitality and strength.
As we cross these many bridges to new locations, we tend to hang on to the structure that got us here. You’ve heard the advice “Don’t burn any bridges.” It usually refers to keeping a safety net, maintaining an option, or having a back door retreat strategy in the event you don’t like where you’ve landed. That’s an old tactic that’s useful when you’re in your 20s and 30s because at those ages your toolbox is still sparse. As we age, we accumulate quite a few bridges. If you don’t somehow let go of them, they will begin to weigh you down. Each one of those old bridges requires attention, upkeep and maintenance to keep around, which uses your energy with no return on investment.
I have a different suggestion for those of you who have joined me on the shoreline of middle age. Start blowing up your bridges. Let them go. They were useful, sturdy supporters, but they are of no use to you anymore. Your future is in front of you. If you find yourself on land that’s not a good fit, build a new bridge and get out.  However, you don’t need to go back.  You don’t need to be 20 again. That location’s value had walls you couldn’t see beyond and strictly enforced limitations. You don’t need to trade your wisdom for smoother skin. You don’t need to leave this place of knowing who you are in order to find adventure and limitless possibility, its available right here. Honor the many bridges that got you where you are, fix your sights on the path ahead of you, set the dynamite, light the fuse and let it blow.

How I Lost My Mind… And Found It Again

The first time I became truly aware that I’d misplaced my mind was about 6 years ago.
Misplaced Mind
Running two businesses, my calendar was insane. As a yoga instructor I teach, travel, write and produce yoga videos. I’m also the CEO for a high tech consulting company that I founded 18 years ago. The impact of my lifestyle on my mental faculties started so gradually that I didn’t notice for a while. My To-Do was getting longer instead of shorter. Between the appointments and nonstop emails, I even started taking my laptop into the bathroom with me to get a head start! As I struggled to keep pace, my goals shifted. My priority became just keeping my head above water.
I began to feel very uncomfortable if I wasn’t connected through my phone or one of many computers. For down time, I watched TV…with my laptop open and my phone at my side. During travel time I listened to podcasts, surfed the internet or pulled out the file of articles I habitually stockpiled. I lived the adage the more you teach yoga, the less you practice yoga. My days were jammed trying to absorb as much information as possible while striving for success in as many places as I could cover, who had time to practice?
The net result was that I was hardly absorbing anything, and I wasn’t getting to the end of that ominous To-Do list. That’s when I realized, somewhere in the craziness, I’d misplaced my mind. As I tried to do more, I was unable to concentrate, I couldn’t focus, and I became very reactionary, which made it difficult to solve problems in real time. My imagination had almost completely disappeared, and it was taking me two and three times longer to write anything because my ideas flowed like sludge. What I was doing, wasn’t working.
Finally, it dawned on me that the insanity had to stop. So I went on a controlled digital diet. I shut down everything that plugged in or ran on a battery before and after a strictly enforced 10 hour work day. It was really hard. One of the first things I noticed was that there were other humans living in my house! Two of those people were my almost-adult children who were watching the scary example I was setting for how to live a life. Next, I started cooking again. Cooking necessitates slowing down and caring for yourself, something that had become extinct in my panic button lifestyle. The cell phone no longer had a prominent place on the table, which afforded the opportunity for human conversation. Finally, I rededicated myself to my own yoga and meditation practice, which gifted me with time during which no one could reach me, and no additional information was coming at me from the outside world.
Within the first two weeks. I experienced a shift. Information started coming to me from my inside world.  I could remember what I’d been told 24 hours ago. Inspiration appeared in everything – driving, talking, visiting, noticing. New thoughts started bubbling to the surface. Not only was I able to write a few pieces, I started getting ideas for new projects and approaches to issues that had been locked and stuck. Apparently my mind hadn’t gone missing, but had retreated in fear of everything I was throwing at it. When I stopped bombarding my brain with the continuous, anxious laden flow of data, my mind hesitantly, but determinedly, came of the darkened corner.
I still have relapses when I start keeping Facebook running in the background, afraid I’ll miss a critical post. I begin checking email before I get out of bed, and I start texting while talking to others. It doesn’t take long before these behaviors result in creative blocks. When I notice, I remember to breathe in and create space in my days and my life. It’s in that space that I find my mind.
This article was originally published on MindBodyGreen.

A Wife’s Musings on Father’s Day

SeptemberI was blessed to have two parents to love and raise me.  However, my father passed quite a while ago.  I did not have the opportunity to interact with, and understand his role as a father, from the perspective of my adult self.   So it wasn’t until I became a mother and, with my husband, lived through the adventures, celebrations and surprises of raising children, that I found a deep appreciation for the lessons a father can impart.   My husband is a wonderful father.  Watching him teach our children their important life lessons has also conveyed valuable information to me.  There are four lessons in particular that I’ve learned from watching my husband fulfill his role as a father.

1.  There’s no such thing as loving too much.  My husband wanted to be a father to our children.  Not necessarily their friend.  Sometimes looking out for the best interest of someone you love requires telling them things they do not want to hear, including but not limited to: you’re grounded; that will not work; you are not being your best self.  Loving completely can sometimes result in deep hurts and disappointments.  Fortunately, where love flows freely and without condition, the toughest moments can be endured and the greatest disappointments are softened.

2.  Your bank account is very important.  Not for how much you earn, but for how much you spend.   Generosity is a quality best taught through example.  My husband believes money is nothing more than a tool that should be used to create a positive impact and memories.  At times this philosophy meant fabulous gifts and trips, but it often translated into an active involvement in charities that help others.  He made a point of bringing our kids into these efforts from an early age.  Their participation spanned from attending black tie galas to manning ice cream booths at charity picnics.   We all learned that touching someone’s heart or easing a problem lasts much longer than a dollar.

3.  The best gift you can give to someone is the knowledge that you will always have their back.  My husband made the word “father” synonymous with “stability” and “safety”.  I don’t think we ever grow out of wanting to feel that we’re not alone in the world.  To feel that there is always a safe place, and a person, who will look out for us.  My kids and I have been given a platform that we can grow from, and take risks from, knowing there’s a net if we fall.

4.  You need less in life than you think you do.  My husband actually taught me this before we got married.  Before I became a parent.  At a point in our courtship, my husband told me the details involved in the dissolution of his first marriage.  They were young, wounded, and interested in going their separate ways as quickly as possible.  My husband believed a protracted negotiation over the division of property wouldn’t be in anyone’s best interest.  “There’s only 2 things I need in life”, he told me.  His two things were his kids and his canoe.  He took them both, left the rest and started over.   Decades later he has built a life and a family.  He became a successful and happy businessman, father, and husband.

He also became a great teacher.

Release the Old & Welcome the New


This blog was originally posted on MindBodyGreen:
Kim Shand - Rethink Yoga
Spring has officially arrived in the Northeast. In this part of the country spring is the season of new color and new growth, but I think spring is welcomed everywhere as a time of renewal. It seems Mother Nature knows that what is old needs to be released in order to make room for what is new. All living things have a natural instinct for this same releasing/renewing process. Our bodies automatically know to exhale in order to make room for new oxygen.


Like the promise of a new season, there is endless potential available to you. As you read this article, there is a movie being made that is going to rock your world. Something is being invented that will make your life easier. There is someone, you may not know yet, who will bring great joy into your life.  here are opportunities waiting for you that you can’t see yet because they are around the corner, or in your next week, or in your next encounter. Unfortunately, if you are functioning within old thought patterns and behaviors you won’t have the space available to accept those new possibilities.


My cousin is a loving father to his 16-year-old son, but his job demands that he spend weeks at a time out of state and he misses many evenings and weekends with his family. Over the Easter holiday father and son spent an entire afternoon on the golf course together. Afterward, his son told my cousin that he wished they could spend time together more often. My cousin, whose habitual thinking includes a great deal of self-recrimination, heard his son’s comment as a criticism that he isn’t available enough.


By the time he came home for the holiday dinner my cousin felt angry with his son for what he perceived to be a lack of gratitude. He was disappointed in himself and felt he’d been a bad father. On top of these reactions he piled some old, well-worn guilt and frustration that he was unable to live up to the expectations of the people he loves. The family dinner was tense. Afterward, the teen quickly retreated to his room feeling the weight of his father’s upset, but having no idea what he had done. My cousin, unable to let go of his insecurities and limited perceptions, lost the opportunity and potential that had presented themselves in that golf outing.


We humans may not be able to recall where we left our keys, but when it comes to holding grudges, old behaviors, and thought patterns our minds are very efficient. Our minds wrap around habitual thoughts like a clenched fist. However, if you want to shake the hand of that fabulous someone new (or a fabulous someone old), you have to open your fist and let go of what you’re gripping.

“Fitness for Action” & Rethink Yoga Raise Money for the Sandy Relief Fund

I have many very clear, and very happy memories of growing up on the Jersey Shore.  My extended family convened every summer weekend in a tiny bungalow at Seaside Heights. Aunts, uncles, parents, siblings and cousins would claim various corners to sleep in.  My cousins and I grew through the stages of sharing outdoor showers to sharing late night secrets and teenage worldviews.

Summer days at the Jersey shore offered the rhythm of predictability. Go to the beach, kill time with whoever was there, read a lot of books, pack up and get back to the house in time to help with dinner.  The big event of every weekend was the late night trip to the boardwalk.  My brother and I would be given a minimal amount of money with which we could buy tickets for rides and play games in pursuit of that summer’s most coveted stuffed animal.

The Jersey shore is a suitcase full of memories for the may tourists who have experienced it, but it is the lives of the people who built their homes and businesses there.  For those people, Hurricane Sandy’s damage is still being felt even as the headlines fade.   It’s generally accepted that there will be an emotional cost with the loss of your home and belongings.  However, it’s also becoming clear that the financial repercussions will be far-reaching and substantial.

It’s been months since Sandy struck and the recovery is tediously slow.  Many homeowners are still unable to enter their homes because the roads have been washed out.  Driving through neighborhoods shows orange stickers on the doors of one house after another indicating they are unsafe for occupancy.  Parents and children are still in evacuation shelters that have become infested with mice and roaches. Living in public housing means dealing with over flowing toilets, and days without hot water or food. When the electricity goes out the elderly and infirmed are marooned on upper floors of buildings.

It ’s also becoming clear that not all home and business owners will be able to afford the cost to rebuild. The current political landscape in our country, and our highly debated national debt, created a delay in approving federal aid to NJ that was only resolved last week..  This now means the businesses that are the backbone of Jersey shore commerce will not have time to rebuild before this year’s tourist season begins.  While these locals will not have their seasonal income, they will also be facing many increased expenses. New building codes will mean higher costs to rebuild homes. Insurance costs will increase due to new flood zone mapping, and taxes are going up. The effort to recover from this disaster is clearly long term.

I got involved in’s “Fitness for Action” campaign to help these people who are being forgotten in the press and stalled in our political process. I will always feel a connection to the Jersey shore from my childhood and I’m grateful for my memories that survive Sandy’s destruction. These people didn’t only lose their homes and their livelihoods, they lost the foundation of their life.  A yoga class can’t rebuild a neighborhood, but it can help reestablish a sense of community.

StudioLiveTv filmed my “Finding the Strength at Your Core” class and has posted it on their site at  You can make a donation to the Sandy Relief fund and take this class, or any of the other wonderful classes that were contributed.

Mary Poppins’ Guidelines For New Year’s Resolutions

When I was a kid, I thought I would grow up and become a nanny. This had nothing to do with wanting to care for children.  I was not a child who played house or collected baby dolls.   I also was not having a premonition about becoming a yoga teacher that would provide a service from her heart. Wanting to become a nanny had everything to do with the fact that I loved the movie Mary Poppins. What I really wanted to do was fly around with an umbrella. I used to dress up in what I thought was a precise facsimile of Mary Poppins and practice jumping off the kitchen table. In the movie the 2 children make a list of the qualities they’d like in a nanny.

As an adult, watching the Mary Poppins movie evokes a different reaction.  There are wonderful life lessons to be found in the movie. Although not a classic winter holiday movie, some of the lessons to be found in Mary Poppins can help us get through the often self destructive ritual of establishing New Year resolutions.

Much of Mary Poppin’s advice, throughout the movie, is about finding balance: taking your medicine, but adding the sugar that makes it tolerable; working hard, but making it fun. Her advice on setting goals is no different. These two guidelines for setting and achieving New Year resolutions are best approached in balance with each other.

  1. Set a positive, affirmative resolution. Ensure that your desire is coming from your soul rather than your ego. Then let the universe take care of the rest.

Early In the movie the 2 children, speaking from their souls, create a list of the qualities they’d like to have in a nanny. The list doesn’t match their father’s priorities so he tears up the paper and throws it in the fire.  At that exact moment a wind comes and picks up the pieces of paper and floats them to Mary Poppins who finds the family and becomes their nanny. Of course, she meets and exceeds everything the children had hoped for.

Setting a resolution, investing all of yourself into your desire means investing in the process of achieving what you want.  It’s then important to let go of the end result allowing the universe to pick it up and see it through will bring you to your highest potential.

2.  Thinking about what you want will only get you so far.  There comes a time when you need to take the leap.

On a cold, rainy day, Mary Poppins takes her charges to the park.  On the sidewalk they see colorful chalk drawings of a summer in the country.  The young girl stands before a drawing of a beautiful sunny and says, “I’d much rather go there.” Hand in hand they find the trust and jump into the picture.  Their leap of faith is rewarded with a summer day in the country, dancing penguins, horses and plenty of music.

Whatever your resolutions are for the coming year, make them clear. If you can picture it, and truly understand what you want, investing in the process means taking a leap of faith. When you are willing to take the leap, you can get wherever you want to be.

What I’ve Leaned As a Yogi Who Eats Meat

I’m not a very good cook.  I watch cooking shows with the same sense of amazement I have watching aerial artists.  I can’t go into the kitchen and make something fabulous with whatever is there.  I need to work from a recipe. I have some yellowed cookbooks that have served me well since college, and there are some great websites available for any style or odd ingredients that I’m trying to use.

I tend to cook vegetarian and definitely buy organic ingredients. I think eating organic, and locally grown, grown food is a responsible way to be kind to our environment. However, I am not a vegetarian.  I eat meat about twice  week.  When I eat meat, I am careful about the amount and where it comes from. I like to keep my diet as clean as possible, and as free from processed foods and chemicals as possible.  My diet mirrors my general philosophies which do not tend toward extremes, absolutes, or imposing my way as the only way.  

I was vegetarian for a long time but I found that, especially with the amount of teaching I do in hot yoga rooms, I was getting very tired, and I felt weak. My body and muscles were never fully recovering from the physical activity.  On the other hand, the quality of the meat I eat can also have a negative impact. For example, if I eat fried or fatty meat like a hamburger, I don’t digest it well.  I work with a preventive health and wellness doctor, especially since I am entering menopause, to determine what is the healthiest foods and supplements for my body and lifestyle.  In general, I feel better with higher amounts of protein, including small amounts of meat, than other people might need.  Ultimately, I think deciding how to feed and fuel your body should be based on your personal requirements, a knowledge of your body, and not what someone else tells you is right.

Within the yoga community the concept of ahimsa is often tied to vegetarianism.  Ahimsa, the practice of non-harming must start with not harming yourself.  Treating yourself well and fueling a healthy body are important pieces of ahimsa.  Any choices about how to feed your body, should be mindful and well considered, but ultimately they need to reflect compassion and care for yourself.

The practice of ahimsa is a good deal broader than not eating a hamburger.  I’ve given a lot of thought to this quote from  Autobiography of a Yogi“This world is inconveniently arranged for a literal practice of ahimsa. Man may be compelled to exterminate harmful creatures. He is not under compulsion to feel anger or animosity.”

Violence shows up in our lives from the fear that causes humans to go to war, to physically and verbally attack each other.  Violence shows up because we are out of balance from our over scheduled lives in which we mistreat ourselves, and end up erupting at others. We feel powerless in our own lives and we cause violence to others by trying to “fix” their lives and make ourselves feel better.

If we each work to conquer our fears, create balance, and reconnect to our personal power,  we would be making greater strides toward the practice of ahimsa than eating tofu.