Fun in the Sun - Summer Vacay

Poolside Yoga

@fitnesswla

I can't believe that it's almost July. Half the year has gone by and soon, it'll be time to go on a road trip. Last year, I went to San Diego and had a lot of fun. Sparky and I played tourist and we loved the Balboa Park! We walked a lot and did yoga together. I can't wait to take her on a short trip soon. Vacations are good for the soul. I love to explore and enjoy nature. I'm sure Sparky loves the outdoors as much as I do. I'm looking at my calendar and planning something in mid July. Half the fun is in planning the trip.

Ingrid Cheng

Yoga Teacher

Do You Feel It?

@fitnesswla

Despite the June gloom, Summer Solstice is just a few days away. Do you feel the days getting longer? I've been waking up around 6 am almost every day. I slept in a bit during the weekends but I was usually awake by 7 am. I get a lot done in the morning, so I can relax and enjoy myself in the afternoons and evenings. I love morning yoga and a healthy breakfast. I feel more centered and energized after my yoga practice. I've been doing yoga at the beach with my dog Sparky. I love the sound of the ocean and how it makes me feel free. I hope you feel the call to go outside, to move more and have a healthy happy Summer.

The Wellness Lifestyle

GlobalWellnessDay.org

@fitnesswla

I loved the rooftop yoga last year and can't wait to celebrate GWD this Saturday! I did a double class of yoga fusion and stretching last Saturday. Not sure if I have time to teach a class but will go to a stretch class this Saturday. Here is the 7 Step Global Wellness Manifest:

1. Walk for an hour
2. Drink more water
3. Don't use plastic bottles
4. Eat healthy food
5. Do a good deed
6. Have family dinner
7. Sleep at 10 pm

I do all of the above except 7. I go to sleep around 10:30-11 pm. Their Manifest is similar to Blue Zones and I blogged about it here

International Yoga Day is on June 21st (Summer Solstice). www.iyd.yoga
There are many other health events in June. Hope to see you at one of them.

Ingrid Cheng
Healthy Lifestyle Expert
Yoga Teacher

Adventure in Nature

@fitnesswla

I went hiking on Sunday and didn't expect to go through a natural obstacle course with fallen trees, steep narrow stairs downhill, a trail that was scary as well as challenging at times. I thought we'd stay on the fire road and enjoy an easy walk in nature. In a way, I am glad that it was tough. I was focused and present, feeling the fear and doing it anyways. I slipped at a moist rock and almost fell, but recovered my balance. I slipped again on another spot, but got back up. It was a dirty, sweaty hike. I wondered what I was doing there as we ventured deeper into the canyon. I breathed deeply, drank water and fueled up with healthy snacks along the way. I avoided poison oak and ivy. I made it back safely and took a shower to clean up and cool off. I thought I was in shape, but my thighs were sore that day and the next. I plan to go on another hike again soon. Hopefully, it'll be an easy one. Until then, I have these photos to remind me of my adventure in nature.

Join the free Plant-Power online summit today at
Thriving.Foodrevolution.org

Ingrid Cheng
Author

Happy Memorial Day Weekend

@fitnesswla

I can't believe it's almost the end of May and I am planning a Memorial Day party. I'm going to grill some corn, asparagus and chicken. I thought about a road trip to Ojai or somewhere, but don't feel like driving. I usually get away for the long weekend, yet I have no travel plans. A stayaction is still fun and I get to play tourist in my own home. I may go to the beach or walk around Venice. I definitely want to be outside to enjoy the fresh air and sunshine. 

I love healthy products and got to try some of these thanks to www.newhopebloggers.com

Here are my favorite ones:

1. Barlean's Ideal CBD oil @barleans

2. Naturewise Women's Joint Support vitamins

3. Wedderspoon Manuka Honey body lotion

Learn more about CBD oil at Barleans.com

Ingrid Cheng

Healthy Lifestyle Coach

Yoga Teacher

Mother's Day Gift Guide: Show Mom Your Love

@fitnesswla

I always plan ahead on what to give my mom. That way, I don't have to stress or worry about it. Some people wait until the last minute to do things. I'm not one of them. I started by brainstorming and getting inspiration to do a healthy gifts guide. Here are a few of my top picks:

1. Nature Box - a subscription based snack club @naturebox

2. A book about self-care www.innertraditions.com

3. Nyakio Discovery Kit with Marula, Manketti and Maracuja oil (brightening, anti-aging and soothing) @nyakiobeauty

4. Gaiam Back Pain DVD @gaiam

5. Taking her out for dinner and a movie

I love Food Revolution and got to meet Ocean Robbins in person last year. Join the free summit and learn from 25 experts now! Click here

Join the Hay House Summit. Pre-register now! Link

Ingrid Cheng

Healthy Lifestyle Coach, Yoga Teacher

Earth Day and Book Fest

@fitnesswla

Healthy Aging Talk was sold out! Here are some tips from the experts at USC:

1. Have an open mind, learn new things

2. Eat more veggies and within 12 hours of the day

3. Make exercise a part of your daily routine

4. Creativity and arts are good for health

5. Gratitude and spirituality = keys to wellness

6. Maintain a healthy weight

7. Playing music or learning a new language is anti-aging

8. Too much protein before age 65 is linked to higher risk of cancer, but people 65+ need more protein

They also mentioned "The Blue Zones"

Check out The Longevity Diet on Amazon

Pre-register for the Hay House World Summit, the largest health and wellness summit online here

I love Nina Nam and her book, Transformation Champ! It's about faith and focus. http://ninanam.com/book

I took Metro Expo line to USC and saved on parking ($12). Did you know that all rides are free today? #earthday

Join the free Food Revolution. Get the latest insights from 25 experts! Register here

I walked 1.6 miles to the Farmers Market and picked up trash along the way. It was a last-minute Earth Day event. Did you know that we produce 230 million tons of trash and waste 150,000 tons of food per day? In honor of Earth Day, here are some tips to reduce waste:

1. Buy less or nothing that isn't essential

2. Cook at home and use local, seasonal produce

3. Check your spending habits. Do you clutter your closet and home with stuff?

Check out StoryofStuff.org

Ingrid Cheng

Healthy for Life

@fitnesswla

I am excited about The Festival of Books on April 21-22. Did you know that USC has Health Pavilion at booths 862-899 with a variety of health screenings and demos?

• dental screenings
• blood pressure checks
• blood glucose checks
• BMI measurements
• Vision screenings
• Talk to a Doctor sessions & more!

I am going to the Welcoming Aging: New Possibilities for Living Long and Well. Link

I interviewed Nina Nam author of "Transformation Champ" and fitness influencer in February. I love her story of faith and focus. Nina shared that mindset is 90% of success and she'll be at the L.A Times Fesitval of Books. Link

I love this book "Ayurveda Made Easy" because it makes sense to take care of ourselves. "Hatha yoga prepares the body to be still. By first moving your body, you'll have an easier time (being still). From stillness, observe your thoughts without being attached to them" so you can rest and recharge. Yoga teaches us to be present. We connect to our inner truth and know that we are not our thoughts. Yoga changed my life. It helped me get out of myself. That is why I became a yoga teacher.

Ingrid Cheng

Diabetes Summit Ambassador

TheDiabetesSummit.com

Mind-Body Health

@fitnesswla

I learned a lot at UCLA The Healing Power of Sound workshop. Did you know that yoga and meditation has been used in healing for over 5,000 years? Studies show that 36.7 million people practice yoga in this country. 85% reported less stress and 81% have improved overall health with a regular yoga practice. Yoga activates 7 regions of our brains and is good for healthy aging. It helps prevent depression and cognitive decline. There's a Yoga Meditation to Reduce Stress in Dementia Caregivers, sponsored by the *Alzheimer's Prevention Research Foundation. Studies show that mediation increases health in the cellular level, decreases inflammation and improves immunity. Yoga has also proven to help with *mild cognitive impairment. 

I also learned that the root cause of many mental illnesses is disconnection and broken families. People who feel isolated, lonely, disconnected are more prone to psychiatric disorders. Currently, we treat the symptoms but not the cause of illnesses. 1 in 6 Americans use psychiatric drugs and there's the opioid epidemic. Trauma makes us stay in freeze or immobile state. We store trauma and emotions in our bodies. Animals shake it off. Yoga and dancing help us shake off what keeps us stuck. We all have a deep need for belonging and connection. Integration is health. What we can't integrate becomes disease. Integrative practices include yoga, meditation, Tai-Chi/ Qi Gong help bring us back to oneness.

Join my Yoga Potluck. RSVP

Get a Free e-Guide on How to Save Money on Your Current Healthcare. Click here

Ingrid Cheng

Diabetes Summit Ambassador

TheDiabetesSummit.com

* http://alzheimersprevention.org
* www.nia.nih.gov/alzheimers/clinical-trials/curcumin-and-yoga-therapy-mild-cognitive-impairment

Golden Moments

@fitnesswla

I love Jesse Golden @jessegolden and her book, "The Golden Secrets to Optimal Health on sale at Amazon. She shared 5 Golden nuggets during her talk @UnplugMeditation last Friday: 

1. The only way out is in (tune in)

2. Nature cures

3. Retrain your brain for the positive

4. Look beyond yourself (help someone in need)

5. Surrender is power

Free Conscious Women's Guide! Click here
Free Diabetes Summit online Register here!

*Yoga has 8 limbs and 1 of them is movement or postures:

1. Yama: Ethical standards and integrity known as the Golden Rule

• Nonviolence
• Truthfulness
• Non-stealing
• Continence/ Self-restraint
• Non-covetousness

2. Niyama: Discipline

• Cleanliness
• Contentment
• Surrender

3. Asana (postures)

4. Pranayama: Conscious breathing techniques

5. Pratyahara: Cultivate detachment. Tuning in to objectively observe our habits

6. Dharana: Focus or concentration

7. Dhyana: Meditation or contemplation

8. Samadhi: State of pure being. Connection to the Divine.

Most yoga classes focus on the fitness aspect, but I help people dive deep into the mental, physical and spiritual parts that have so many benefits. 

Join my Yoga Potluck on 4/15. RSVP
Join #VegOut Challenge at http://vegoutwithrfs.org

Become an affiliate

Ingrid Cheng

Author and Yoga Teacher

www.antiagingsecretsofyoga.com

*Source: www.yogajournal.com/practice/the-eight-limb

Be The Best You

@fitnesswla

I blogged about 3 tips to Spring Clean Your Diet and 3 tips to Lose Belly Fat. Now, I want to share what I learned from Dave Asprey #BulletproofCoffee:

1. Exercise: Go for a 20-minute walk every morning

2. Deep sleep: Turn off your devices & w-fi at night

3. Meditation: Schedule time to tune in to start the day

"Be grateful to be alive every morning. Cultivate gratitude." Dave said. I agree. Yoga helps you be grateful and present. Come to a yoga class. RSVP

"Food is fuel. Eat more herbs, spices, coffee, tea and chocolates (high in polyphenols)." Dave shared. Let's meet for tea/ coffee this week. Contact me

Spring Health Events

@fitnesswla

I went to the L.A. Marathon Health & Fitness Expo on Friday to network with the runners, vendors and have fun. I parked at a $5 lot a few blocks away from the Convention Center and walked. I was glad to see Nuun @nuunhydration, RX Bar @rxbar, Vital Proteins @vitalproteins and other healthy brands there.

On Saturday, I checked out Beauty & Balance - free event at Westfield Century City. I got to pamper myself with a cryotherapy facial, a mini-makeover and healthy drinks. Did you know that the mall also hosts other beauty events like Switch2pure Pop-Up? Join my Spring Clean Your Diet Challenge today. 3 tips that help you lose belly fat are:

1. Choose good carbs & fats
2, Replace bad fats with healthy ones like avocado, nuts & seeds. Cut out processed foods
3. Have a healthy lifestyle: reduce stress with yoga

I cheered on runners at mile 22 (corner of Barrington & San Vincente) yesterday. Then, I walked home. Later on, I went to the free post-race recovery event at Forster PT where I got a free massage, a roller and foot massage. It's important to practice self-care after a race. 

I'm so grateful to follow my heart and do what I love to do.
Here are a few more events to check out:

3/25 Startups De-Stress Sunday RSVP
3/31 Celebrate Spring Yoga & Potluck RSVP
4/6 Free Kid's Yoga Event RSVP on FB
4/21-22 L.A Times Festival of Books

My friend Nina Nam will be there to promote her book, Transformation Champ. I interviewed her last month. Click here to read more. I am so inspired by women like Chloe @chloelukasiak and Nina @theninanam

I can't believe that it's almost Earth Day and I want to create a big yoga event to celebrate Mother Earth. Let me know if you'd like to help plan the event.

Ingrid

Author, blogger, yoga teacher

Spring is Here!

@fitnesswla

I celebrated International Women's Day at Westside YMCA by teaching a yoga class at noon. More than 30 people were at my class and I was glad to share the benefits of yoga with them. I gave them some self-care tips that they can use at home during the class. At the end, I showed them how to do a self-massage. On Saturday, I went to the Womens Leadership Conference at UCR and connected with like-minded women. I love the break-out sessions and panel discussion. Some tips I'd like to share are:

1. Be your authentic self

2. Own your space

3. Know your brand

4. Show up consistently

5. Network = net worth

Bonus: Emotional Intelligence (EQ) is one of the biggest predictors of success in life and work

3/31 Join my Yoga & Potluck Party on Saturday  http://bit.ly/2FECgPv

Plus 3 Tips to Spring Clean Your Diet:

1. Keep a food journal, write down what you eat & how you feel every day for 5 days

2. Drink more water, ditch the latte & soda. Consider cutting out dairy

3. Eat more vegetables. Buy local and seasonal from the Farmers Market & make salads (add cucumber slices & sprouted nuts for extra crunch)

Join www.facebook.com/fitnesswla

www.meetup.com/yoga-health-meetup

Ingrid Cheng

March is National Women's Month

@fitnesswla

3/7 Sweat Pink L.A. Wellness Wednesday
www.facebook.com/groups/SweatPinkLosAngeles

3/8 International Women's Day
Join www.globalsisterhood.org

3/10 UCR Women's Leadership Conference

https://ucrsaa.wixsite.com/wlc18

3/14 International Association of Women (IAW) event

www.eventbrite.com/e/national-womens-history-month-iaw-los-angeles-tickets-43110255936?

3/17 Beauty & Balance event

https://www.eventbrite.com/e/beauty-balance-recovery-lounge-with-next-health-tickets-43740975435

3/24 The Best You Expo

https://thebestyouexpo.com/us

Ingrid Cheng

Author, Blogger and Health Coach

Contact me

Create Community

@fitnesswla

I am so grateful for the yoga community. I didn't "fit in" at the gym or in other groups, but yoga taught me self-acceptance, love and compassion. I used to hate my body, but yoga helped me heal from body shame. Many of you know about my past struggle with weight. I was overweight. My family called me "fat" and I was bullied. I grew up thinking that I wasn't good enough (therefore I didn't feel loved or accepted). I became a people-pleaser to gain approval or love but often felt resentful because I put my needs last. I was afraid to express how I felt because my parents taught me to keep quiet it if I have "nothing nice to say". I was tired of being "fat" and told to lose weight, so I started an extreme diet and exercise regime. Joining my high school tennis club helped since we had to run 3 to 5 miles almost every day.

At first, I felt like I was dying because I hated running. I couldn't breathe, my heart pounded, my legs felt like dead weight. Normally, I would give up and quit, but something kept me going. I grew to love the runner's high: that feeling of being a the top of the world. I ate less, ran more and lost over 40 pounds. At one point, I weighed less than 100 at five-foot nine. My mom noticed how thin I was and grew worried. She made me go see a doctor who said I was anorexic. Either I start eating more or I had to see a therapist. I wanted to see a therapist, but my mom didn't believe in psychotherapy because she thinks that only crazy people needed therapy. As an adult, I suffered from low self-esteem and had a love-hate relationship with food. Yoga helped me make peace with my pain.

Everybody has past traumas, but many people seek to escape their pain with alcohol or medication. About 15,000 people die from drunk driving and more than 64,000 died from opioids overdoses in 2016. Less than 15,600 died from gun violence last year. Comparatively, opioids killed more people than guns. Yet, we still do not have any legislation to make prescription drugs that contain opioids illegal. Our "Sick Care" means that doctors do not help us be healthy. Most of them are now just "drug pushers" in a white coat that gives them authority, making opioids use normal and legitimate. Obesity rates in adults now exceed 35% in 5 States, 30% in 25 States and Childhood Obesity affects 12.7 million kids and teens (ages 2-19). What does that say about our government and society? 

Blue Zones

I love Dan's mission to create healthy districts and want to share his message. "The Power of 9":

1. Belong (Yoga helped my belong)

2. Family First

3. Plant Slant

4. Move Naturally

5. Down Shift

6. 80% Rule

7. Know Your Purpose

8. Right Tribe (I found my tribe in the yoga community)

9. Wine at 5

Ingrid Cheng

Author, Blogger, Health Coach

Sources: www.cbsnews.com/news/opioids-drug-overdose-killed-more-americans-last-year-than-the-vietnam-war

https://stateofobesity.org/adult-obesity

https://bluezones.com/2016/11/power-9

Dream Team

@fitnesswla

I am so glad I went to this cool event at Bumble Hive yesterday. I connected with and learned from entrepreneurs like Marcedes Lewis @marcedeslewis and Shaina Zaidi. I love turmeric for it's anti-aging, anti-inflammatory properties and enjoyed the TuMe drink. Both Marcedes and Shaina said that it's important to create healthy habits and have a growth mindset. They both have a routine. Mindfulness and meditation: focusing on things you are grateful for and your goals for the day. Attention to detail, teamwork. Be at the top of your game. Go for your strengths. Obstacles = a chance to shine. Consistency is the key for Shaina, a former female basketball player in a male-dominated sports. She talked about strong female role models like Sarah Blakely, founder of SPANX. Marcedes strained his calf after more than 12 years as a Pro football player in the NFL. He trains in mixed martial arts, plays basketball and swim. Marcedes said that entrepreneurs must be willing to try new things and do everything they can to get better. "90% is mental. I'm still hungry for it. Know when to push your body or when to pull back." They believe that the hot trend in health and fitness is incorporating functional/ Ayurvedic ingredients. I'm excited that TuMe will be at the Natural Products Expo West! www.expowest.com

I noticed turmeric in many products almost everywhere since I interviewed Kitty Wells, author of "Antiaging Secrets of Spices".

Her top 3 spices are:

1. Ginger

2. Turmeric

3. Ceylon Cinnamon

Ingrid Cheng

Author, Blogger, Health Coach

Life is Sweet

@fitnesswla

I saw a whale off Santa Monica Pier on Saturday while I was doing yoga. It was a warm, beautiful day to be outdoors.
There were about 100 of us gathered together to be one with yoga. I love yoga because it's all inclusive. Anyone can do it. I found yoga in 2004 and I wasn't a "good student". I was not flexible or coordinated. Normally, I'd be discouraged and give up easily, but yoga kept bringing me back to the mat. I learned to be patient and present. I learned to go out of my comfort zone, to stay in discomfort and just breathe. I became more balanced, coordinated and mindful. Yoga changed my life and now I'm writing a book to help others be healthy inside-out.

Sparky - The Fit Fun Dog

I love to do yoga with Sparky. She is my exercise buddy. It's the Year of the Dog & we wore red to celebrate. I'm so grateful for the yoga community. Most exercises address just our physical state, but yoga is a mind-body-spirit practice. We all have pain and problems, but yoga helped me let go of the junk that cluttered up my mind so I can create a healthier, happier life. I have a sweet tooth and used to be a junk food/ sugar addict. Now, I love to make healthy desserts with no added sugar that taste great and satisfy me.

Inspired by my Farmers Market walk, I made lemon oatmeal granola bites with @CascadianFarm aLemon Blueberry Granola and @Neocell collagen on Sunday.

I made a strawberry smoothie bowl for @TraderJoes #MatchMadeAtTJsContest and hope that I win! I blended half a banana with the extra strawberry smoothie, made a granola crust and created another healthy treat to celebrate the last day of my 12-Day Self-Love Challenge that started on Friday 2/3. I love food and don't believe in strict diet or exercise regimes. Been there, done that before. I've been fat and thin but never happy. Yoga helped me be grateful, present and mindful about what I consume. Before I eat or buy anything, I ask if doing so will really fulfill my needs.

Ingrid Cheng

www.facebook.com/fitnesswla

www.thrivelife.com/ingrid

Health and Happiness

@fitnesswla

I went on a date with Sparky and had fun on Valentine's Day. I focused on self-love for 12 days. On Friday 2/2 (Go Red for Women Day), I interviewed Nina Nam, author of "Transformation Champ". On Saturday (2/3), I talked to Chloe Lukasiak, who dedicated her book "Girl on Pointe" to anyone who was ever told that they weren't good enough. Last Sunday, I posted my Gifts of Love (Valentine's Day Gift Guide). I celebrated love in all its forms and went shopping to celebrate Chinese New Year at 99 Ranch Market.

I made a healthy red mocktail in honor #HeartHealth and @GoRedForWomen. I learned that Forever Fierce Day is on 2/19. I am submitting my Forever Fierce Signature Mocktail recipe today. 

Ingrid Cheng
www.facebook.com/ingrid.cheng1
www.facebook.com/fitnesswla
www.meetup.com/creating-abundance