Hello friends! Thanks for joining me for another podcast.
Today, I'm joined by Emma from "Emma's Yoga Tribe" as she shares her journey of getting into yoga to help with her mental health. We also talk about routines, staying healthy during the pandemic and what she's doing to help specifically office workers with their well-being.
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Hello, everyone, I'm your host, Pauline Narvas. Welcome to my podcast, a podcast by Pauline. This is where I share my thoughts on topics that are important to me, and experiences that I think you'd find mildly entertaining or maybe even insightful. If you're new here, here's what you should know about me. I'm a 20, something year old Filipina living in the UK. I've been working in the tech industry for the past two years, and I have a degree in Biomedical Sciences. Since 2008, I've been sharing my life in pixels on my blog, Pauline calm. I'm also a international speaker, plant lover, health and wellness enthusiast. And as someone who basically grew up on the internet, I'm also a professional oversharer. Thanks for joining me, this topic is all about health and wellness. And just some ways you can implement it into your own lives. Today, I'm actually joined with Emma from Emma's yoga tribe. So we met a few years ago now in 2018, when I still worked in my first tech job, and as part of that we had a noon, lunchtime yoga every Wednesday, where Emma was the instructor. And it was such a fantastic way to get a break during our long working days as tech people. So it was definitely the break that I needed during the week. And yeah, so I've invited her today onto the podcast just to talk about her journey into health and wellness, how she got started with yoga, and just a little bit about her offerings and things that she does, specifically for office workers overall improve their wellness. I'm so excited to have heard today. And I hope you enjoy the episode. Hello, Emma, it's so nice to have you on the podcast. Thank you so much for being here. So could you tell us a little bit about yourself as just an introduction for those who might not be as familiar with your content? Sure.Emma's Yoga Tribe:
So yeah, I'm Emma from Emma's Yoga Tribe. And I've been a yoga teacher for about four to five years ow. And I'm a mom, first and foremost. So I have a pr tty busy family life, I have t ree children. And I moved ar und quite a bit when my chil ren were younger. So when I ha my third child, and we move to Scotland, and it was quite a big transition for me and the w ole family. And then that's wh n I being in a new place and s uff like that, that I'd never l ved away from where I grew up. Really, I you know, having h d a baby moving into a new plac , I used to get a lot of anxi ty. And that's when I kin of discovered yoga. I mean, I'd done it before when I was younger, but I never really got into it until I'd say I did pregnancy yoga, but it was afterwards that I really got into it consistently. So y ah, so I kind of had a bit f a lonely time at first, you k ow, when you after you have a b by. So I was looking for somet ing to make friends. And hen another mom I met was a stan ard teacher. And we've sor of formed a little group wher we used to meet once a week, and that was kind of like my g to time when you know, outsid of the family life. I w uld actually have some tim to myself. So yeah, so that was that was kind of how I cam to it. And also Yeah, because I was just kind of a bit lost in elf but then not knowing where I was going and stuff. It was ust kind of like the thing that was all encompassing because t's not only a physical practi es, you know, it's massively ca be spiritual for people or the e's a lot of mindset stuff invol ed. And it's all about to do ith yourself. So, you know, a d I was still on my path of elf discovery, you know, you n ver stop learning. So I found i to be really grounding and y ah, nurturing really. So then, ind of as my children grew a bit older, I decided to that I w uld go into teaching childr n's yoga, and because I ha e a background in education, o I thought I'll go back to teac ing children. And yeah, starte up some classes in Scotland, w ich was interesting. But then not long after I we moved to Le ds, and so then I kind of like had another change again, ha to settle in a new place. And because I really wanted to get back into my own phys cal wellness and fitness, once ort of my younger son sta ted school, I felt well what m I going to do now and th n I started really dedicating a lot of time to my fitness then, and then I had more time to t ink about what I wanted to do So then I sort of someone sai to me Why don't you do the tea her training? So then I kind of ike udon if I'm ready, and hen eventually I was like, Yeah, why not do it? Because I, you k ow, I had the interest t ere already. So it made sens to start that. So yeah, so th n I just took my teacher train ng, and yeah, and then it kin of went from there. Um, and the 're just, I've always been sor of into physical fitness any ay, and sports when I was youn er, but I never really appreci ted sort of yoga and just what oga meant, really, you kno , I thought it was just sitting and doing gentle stretches, you know, so but it's so much ore than that, as you know. So y ah, so then I took my training, and then I kind of just sta ted teaching gradually, in l cal communities, village halls, and then studios, I did a lot c ver work. And then I kind of got into teaching in offices and corporate environments. And yeah, and then I kind of fou d a different niche there, rea ly, you kPauline Narvas:
What I find really inspiring talking to you nd a lot of people who are also n this wellness space is that ften how they got about to get nto that space is because they ere dealing with some sort of ike anxiety, or some sort of ike, problem that could sort of e fixed with, or at least, ike, you know, you know, healed n a way through physical ovement, or, like breathing or oga practice. And so it's eally interesting, because the eason I'm very heavily into my ealth and wellness is because I uffered from really bad social nxiety at university. And I sed to have, I used to really uffer from like panic attacks, s well. So after I lecture, or f I just felt really panicky or no reason, sometimes I just ave a panic attack, and I'd be ike, drenched in sweat, and I'd ust, it would really just, you now, ruin the rest of the day ust right off for me. And I ouldn't, I just had to deal ith that for a really long ime. And then I found running, found weight training, I found oga. And that is the thing that elped me like, sort of dedicate y time to that. So it is really nteresting to hear a lot of eople that and their stories, ecause that sort of seems to be ike, there's like one, one oment in time. They're like, h, yeah, this is, this is the hing that I need to do to help e with my own like wellness and o keep me sort of afloat. But our journey is so interesting. ust because, like I know, some ou know, you mentioned omething around, you never eally moved away from home. And ou've got that sort of anxiety round that. I felt that when I inished university, so I stayed t home in Sheffield, all hroughout University, in my arents house, I didn't move out ntil I got my first job. And I oved to Leeds, as you know, hat's where we met. But I moved o Leeds and that first six to a ear that I'd like yet six onths to 1212 months, it was eally tough for me and I was etting like really, I was tarting to experience anxiety. nd, you know, the panic ttacks, and I just felt really epressed as well being away rom home. But then every time I ent to the gym, or I practice hat I actually practice hot oga or one point, that really elped me so much. And now I eel like a lot more mentally esilient, if that makes sense. o So yeah, like it's really ice. And it's really relatable rom your story. And so yeah, hank you so much for sharing hat with us. My next sort of uestion is like, when did you irst identify the need for mproving like the health of eople that work in an office, ecause you mentioned that you ort of found your niche there. know that for those that istened to the section earlier, e actually first met through hat corporate environment. And remember being super excited o like, go get involved, and I ot a load of the other olleagues, other people I orked with, to go to your class ecause I was so excited about appening in the office. But eah, when did you first like dentify that and like, what ort of classes have you done or office workers?Emma's Yoga Tribe:
I guess that was was that 2018? Nine? There was like a long time ago.Pauline Narvas:
Yes, it was.Emma's Yoga Tribe:
Yeah, with everything that's happened in the last year. Yeah. So I think back then I just had a friend who worked at EA and he was a runner. So he was chatting to me saying you know about a lot of mobility issues, you know, was running and stuff like that and that he didn't have the time to fit in yoga, say late after work or go to an outside class and stuff like that and how great it would be if like let's implement that into their wellness kind of package. So yeah, so I kind of just came about organically, really. And then I yeah, my guess I started really getting to know people's bodies, the more you teach, obviously, in person, it's all very well during the training, but you don't really get your spirit experience. So you really get out there, I guess it's like any job. And you learn through people, you know, all the time, and their bodies and how they move and also, like, emotionally like stuff they've got going on. And, yeah, and then I identified that, sort of a lot of office workers naturally sit at desks, and just have really poor posture, and tend to have a lot of tightness in you know, rounding of the shoulders, and everyone these days that kind of sits at desks, or for the majority of the day, they're not even really getting up and moving at all, or they're not even even moving their shoulders or their neck or their head, or their eyes, you know, even I is it you know, I'm abilities a thing. Because we just sort of fix ourselves straight at the screen. And so I kind of saw that a lot of guys, especially as well, what we're really feeling the benefits of doing a lunchtime yoga session. Because I think they just like the fact you know, it can get from a desk, go and do some yoga, go and do some movement is what they really needed in a day. And, yeah, just have a really good stretch out. But, you know, obviously, there are a lot of issues going on these days, because people are just sitting or driving or were driving to work in their cars, you know, it's the same movement pattern all the time. Or maybe if you're into the same kind of sport all the time, like running cycling, certain things, you know, you do need to mix it up a bit. And I've learned that as well. So, you know, and people do just hold a lot of tension in their bodies, you know, without even realizing, you know, even myself, sometimes it just comes out in a different way sometimes. So, I think especially guys that may be feel as well a bit more, kind of like nervous to come to a public class, because they know kind of 90% of the participants are going to be women. I don't know why that puts them off, but it does. And so, you know, I can understand that. But I think they just felt quite comfortable doing it amongst sort of like their colleagues, you know, in a familiar environment. And you know, and it doesn't matter that it's not a perfect environment or anything, you just, you know, shuttered we used to shut the tables out the way, didn't we and move all the meeting room stuff out the way. And yeah, just a really good place to just start and get moving. But yeah, I think like mobility is definitely a thing that's lacking in a lot of people's bodies right now in this modern age. So yeah, so I think it gives like everybody, but especially males a good opportunity to just release from the working day from the morning, you know that even if it's an after, after work, yoga, and also yoga, as you know, it's not just about, you know, the physical movement, there's so much more involved in so much you learn off of the mat as well. So as you said before, like you build resilience, and you might be going through a lot of emotional stuff in your home life or relationships. And it's about having that mind body relationship. It's what I've learned. And it's about having those healthy habits. So setting yourself boundaries, as well away from your workstation and making sure you allow yourself the time to you know, even if you jump on your mat for 10 minutes in the morning, like you say, it just sets you up for the day then. And I think, you know, a lot of people are surprised just how they feel afterwards. You know, it's not just a physical reaction, but it's the whole body kind of awareness. And you Yeah, soPauline Narvas:
no, no, that's that's really like, that's what I'm like, remembering the times we had the office yoga and we did it on Wednesdays and we and it was like, it was so much fun for me. It got it got sort of annoying because like I think some of my Wednesday's were really busy near the end of it. But it was so much fun just because I sometimes I had such a busy Wednesday morning and I'm like, I don't feel like going to yoga anymore. Might just skip it for today. But then sometimes I'll just go go get into my yoga gear go into the place we did our yoga classes. And I would feel so good after literally just standing on the mat seeing you seeing everyone else turn off it just made me feel so so great. And like you said at the end of each session, even though I wasn't like super flexible and I wasn't doing the poses like perfectly like you know the girls that you see on Instagram sometimes I'm sure we could touch on but I just still found like quite a home. And I think the best thing about yoga is the fact that it's not just about movement. It's also about your breathing. And just, I think that's something I'm not sure if you've noticed first, but recently, I've noticed that sometimes during the day when I'm working, I don't I like hold my breath. I don't know if, like, you've seen that with other people, but I sometimes hold my breath for no reason. Sometimes I'm like, why am I Why am I doing this? And then as soon as I'm like, Okay, let me just like, take a deep breath in, like, suddenly, I feel karma suddenly, my whole, like, working day is a lot better. I don't know, I don't know why we keep that much tension. But I guess that's, that's something that office workers do more of?Emma's Yoga Tribe:
Yeah, probably. Because I think when you're in the zone, you just, I've done it as well, when I'm at the laptop, you just kind of like, Oh, I must hold my breath to get through this. You know, I just got to keep going, keep going. And it's like, and then you're like, no, this is not right. You know, I'm just breathing into my chest. And it's just building more tension, you know? Yeah. And you touched upon it there. Like, just the breath is everything. I recently did a breath workshop. And it's so interesting, like, the science behind it all. I mean, it was three hours long, so I won't be able to condense it all into this, but, but like, it's just so interesting, like, how an actual mechanism in your body, you know, something so simple that we do every day we were born to breathe? Yeah. If you think about it, like you say, I mean, who knows how to breathe effectively, you know, as adults, you know, we don't because we just don't even think about it. But, you know, if I asked somebody they probably wouldn't know, you know, how they should, then they might say, Oh, you breathe into your chest? Well, no, you don't, you'd like actually need to breathe into your diaphragm and expand the breath and relax. And, and I think too many people are holding too tight, you know, into the core as well, these days, because we're told to sort of like, tense the core and hold the gun, do all this stuff. And it's like, it's actually things have moved on, you know, like science has moved on. So it's, yeah, breath is everything. Like, if you don't, basically, if you don't have a good breath practice, then you might as well give up the other stuff, because it's just so imperative to you know, every time you exercise, you know, if you go out running again, a lot of people who go running, probably don't think about it, but I even happens to me, because like, I'm not a runner. So when I do go out, I do find it tough, because it's a different breathing, obviously, it's cardiovascular, and I'm not holding my heart rates going up. And you know, there probably is a mild panic. Like, I'm gonna run out of breath or something, you know, and so I have to change the way I breathe, but you know, it's, it's really interesting, just how, like you say, when you have a panic attack, like, if you just had that little breath, you know, breath technique with you that maybe you've learned from a yoga practice or something, you know, it could just be something really simple, like, breathe into account of three, hold for account or three, breathe out, and literally just do that over and over, it becomes repetitive. And, you know, that's why I love it is because you learn all these techniques, and you take them forward with you in life. It's not just while I'm on the mat. Oh, I do that I leave. Oh, and yeah, some people, you might forget what you've done, because you just enjoyed it. But that's it, you leave that move on. But you know, the idea is obviously that you're starting to develop these little tricks and tips you can take with you to help you in other situations in life.Pauline Narvas:
Yeah, I mean, that's, I think that's why I really value my like, breathing from yoga, and also meditation. I think it's just taught me a lot about how I don't actually know how to breathe properly. I started running recently. And I noticed that I was doing the same thing that I sometimes do when I'm working, and I'm focused, why don't I don't breathe properly, like hold my breath? And I'm like, running super fast. I'm like, this should this isn't healthy, because then I'd feel like my lungs are about to explode. But yeah, it's one of those things. And I think Yoga is a really good place to learn all of those sort of concepts. Not like like we've already talked, touched upon this, but like, it's not just about how well you are, how stable you are. When you do a yoga pose is also about like breathing. It's about like, tuning into yourself and everything. So yeah, no, thank you for sharing that. My next like, sort of question is around the pandemic. And obviously, the pandemic has been really tough on a lot of people. But it's so it's actually quite nice to see that hopefully. touchwood we're on we're on our way out now. But what has been like your go to wellness activity during this time? Because I know it's, it's been quite tough for a lot of people and for some people they've just given up because, like, what's the point, you know? So yeah, it'd be nice to interesting to see what what you've been up to.Emma's Yoga Tribe:
So, aside from teaching, yoga, Which, as much as that sounds fun to someone else, like that is my work and my job and my business. So that's not actually me time. So when I'm in the mode of teaching, and as much as I enjoy that, that's not my downtime, if you see what I mean, it's like any job, you know, so I still have the, you know, cogs of the business. I'm still trying to take over and, you know, work outside of that so, and more than ever, like this past year, I've been on my laptop a lot. So, yeah, so obviously, I like to have my own yoga practice. But I don't always fit in like a full hour or anything. And you don't have to either, you know, sometimes it's literally like, I move for 10 minutes in the morning and I do some meditation, like you say, I like to put on guided meditations. Because even though I'm a yoga teacher, that's, I wouldn't say that's my speciality. Like, I'm much more a mover, I have a really busy mind. monkey mind. So I, I do need a little bit of guidance in that. I'll admit that. So I like to follow loads of different yoga people, but I also love listening to podcasts. So I really found that useful and locked down. Because I'm just if I was busy doing doing any activity at home or out and about on a walk, I would stick you know, my headphones in and I just love listening to so many I really like Jay Shetty. Oh, yeah. The guy. Yeah. The guy that wrote how to be a monk. I read his book as well. So many good tips in there as well. And I really like this guy called Niall Breslin. And he's like a mindfulness coach. And he's really interesting. Gets loads of good guests on as well. Louie through and loads of different comedy ones. I just, I just love a bit of everything. Really. And yeah, music like, I'm big into music. So like anything that gets me moving. We used to have like kitchen discos in. Like on a Saturday night, the family you know, just kind of like, after dinner, it was just kind of random, we just break out and be like, go into the kitchen, put some tunes on and then yeah, have a different theme night and just Yeah, good old kitchen, kitchen, Biggie, my daughter like that. So yeah. So just no fun things like that to, you know, kind of live in the mood. Because, obviously, you know, you can get stuck in a rut, like you say, it's easier for me in the sense that, you know, I sort of have a natural affinity to, you know, want to keep fit. And, you know, obviously, I'm a yoga teacher, but that doesn't make it easy, either, you know, I still have to motivate myself, I have bad days, like anyone, and I don't want to do work some days. And I don't want to teach some days, like, you know, to get in front of the camera every day, or you know, every other day, whatever it is, you know, like anyone, I don't always want to do that. And, but you do have to sort of move with the times as well. And so yeah, and just getting out in nature, you know, I think it's just been a real. For a lot of people, I think it's been a bit of an eye opener in just just how lucky we are, where we live and how much we have around us to appreciate, you know, I've got more into like my gratitude practice and journaling as well, I never really had the time before I used to make excuses why I couldn't do it. Whereas now, I tried to get up earlier. Because my kids work as well early. So I if I don't get up earlier than them, then the day it's I'm just into the thing of you know, being a mom. So I have a five minute journal. And it's just got a few like key little pointers in there, you know, like three things I'm grateful for. And then you kind of revisit it in the evening. And you can write down anything that happened in the day or anything you wished might have been different or something but you don't have to have official journals, you can just literally have a notebook and just write you know, things like little affirmations in or you know, just to sort of pick yourself up because I think like you have less what I've learned is I never used to do that. But who else is gonna do it? You know what I mean? Like, sometimes you have to be your biggest cheerleader and just say like, Oh, I am great. I am beautiful. I am that, you know, things like that. That sounds silly to some people to say but I just think you know, sometimes no one's gonna say it to you. Especially if you live alone, you know, so you know that that helps just like writing things down or or just letting the words pour. You know, sometimes if you've had a bad day, literally just to be like, Oh, I had a really crappy day felt like this to do but then I tried this and then that got better and just a little, you know, analyze your day a little bit there or sort of self reflect, you know, and then you might come back to the next day and learn something. So yeah, I like to journal. That's a good one as well.Pauline Narvas:
It sounds like you've been like keeping up with your health and wellness habits during lockdown, and that's really good. I think a lot of people listening to this will sort of gain some inspiration from what you've said. That is special. Around journaling. So I just wanted to quickly share, like, I start, I've been journaling on and off over the years. But I actually used to have a five minute journal, I think it sounds similar to the one I might have had before. It's really, really good because it like relieves the pressure of trying to write loads because I think a lot of people see the journals and they're like, Oh, I need to write like my whole life story in here when you when you don't need to. But although, but with that said, I've been, I've also been journaling in using my wellness journal by paper, paper paper, or something like that. On on, I bought, I bought it recently, like a month ago, and I've just been logging how I've been feeling day in day out. Sometimes when I feel like because a lot there's been a lot of changes in my life recently, I've changed jobs, and I'm dealing is I've been finding it difficult in this third lockdown to sometimes like motivate myself to take care of myself. So even though I'm really good at some habits, like exercise, like exercising for me is that's my go to thing that makes me feel good. But in other aspects, sometimes I don't eat very well. Sometimes I forget to eat and stuff like that. And it's it's writing it all down. And journaling has helped me sort of identify what I need to do to make myself feel better that day. And some days, I just feel a lot of things, I end up writing like pages and pages about how I'm feeling. But it's so good. It's such a good practice, especially over such a tough time for everybody. So So yeah, definitely recommend journaling, checkout five, the Five Minute Journal, that's probably the best one to get started with. Because you don't have to write every day, you don't have to write for hours, you just have to write for five minutes in total. They are nice. So. So in terms of like, your routine, for like making sure that you feel as good as you feel for the day. What do you do, like so you do meditation journaling? Like what does your structure look like in a day,Emma's Yoga Tribe:
that's an interesting one. That can that can change daily, depending on my mood. But I'm not a very, wasn't a very structured, I mean, I do like a plan. But again, I think this last year has shown me just how lazy I am getting up in the morning. I do like my sleep. But now the lighter mornings are coming. And I've you know, reflected on that and thought I do need to make the most of the early mornings. So now I'm getting much better at getting up like at least an hour and a half for the kids. And then I'll maybe do like, depending how I feel like I try and do a bit of meditation. But sometimes, like I say, a meditation while I'm just that still doesn't really help me in the morning, I like to kind of get up and move my body a bit because you know, you've been asleep for 12 hours or eight hours, whatever. So I will sometimes put on a meditation, or I'll just do my own moving meditation, as I like to call it. And you know, it's not always planned, it's just how I feel my body wants to move in the morning, have a good old, you know, move about shake about the body. And then I might come to a little like 510 minute meditation. And and then sometimes I'll do some breath work. Like, I just do some breathing exercises, depending again, on my state of mind. Like it might be something very calming or it might be something to like build the energy up. And then I was gonna say go running, but don't go. Yeah, yeah, sometimes, like very occasional. I go for a run. But no, it's more like a slow jog or a walk. But yeah, then I yeah, generally, then I drink lots of water as well. In the morning. Yeah. And then I'll do a bit of journaling. Maybe not always, too sometimes if I've got, you know, I'll do a little bit of a journal or kind of like a download of my thoughts or, you know, something like that. And then yeah, and then basically in the day. I it again, it depends what days I'm teaching on but because I have to conserve my energy for that. But I do try to do like a weight session once a week. And I want to do more of that, actually. But yeah, definitely once a week, and I do like kind of hit once to twice a week, but I teach a hit session as well hidden yoga. And yeah, and then I obviously do my yoga interspersed as well into that, which can be vinyasa flow, or it can be yin yoga, which is a really, I really appreciate doing that in the evening when I've had a busy day. Because it's like static stretches where you really really hold and it stretches the fascia of the muscles. So yeah, and that's kind of like what I do. So you know, I'd say I do some sort of movement practice, you know, it's gonna be six days a week, I really only have one day off where I'm not doing anything. And even then I'm still moving. I'm still walking or taking the kid somewhere or, you know, or hiking, you know? But yeah, that's kind of how it looks. Yeah.Pauline Narvas:
Well, yeah, what I gathered from that is that some weeks will change, and you just have to sort of be flexible with it. But I think where people fall down and that wellness trap is that they think they need to have this set out plan that they need to like hit every single week. And if they deviate from it at all, it's like game over. But there is like, like you said, you have your kids. And those are different people have different responsibilities. So we need to factor that in. And just be flexible in terms of your like wellness routine. So yeah, no, thank you for for sharing that. And I think my next question is around like, how can people who are listening right now, how can they themselves prioritize health and wellness? And I think this is a question that it always comes up with, like timeless, because people tend to just not know how to sort of motivate themselves. And sometimes they fall off the wagon. And, you know, can you just talk a bit about how can that can people create actionable steps right now to prioritize their mental health and well being?Emma's Yoga Tribe:
Like, I mean, I think you just said it, then is that you need to make baby steps to begin with, like, if you're coming from zero, depending on your personality type, because I know, some of my friends are like, Oh, I go all in or nothing. And I'm like, well, that's okay. And I used to be like that. But, you know, that might work for some people, but the tendency there is that you're only going to do that all thing for like, a couple of months, and then you're going to give up again, you know, so like, like you said, You, I think you really do have to sort of self assess what you've got going on in your life, you know, it might help to kind of map it out. This is what I, I kind of tell the corporate clients, because I'm trying to develop some kind of mindset coaching almost for them. So it's kind of like, you know, looking at your, your daily schedule, but not just putting the wellness to the side, you know, obviously making that just as important, you know, and mapping out, like, you know, what, what, what motivates me, what makes me happy to begin with, what do I like to do, and then, you know, look at your working day, or, you know, week, whatever. And, you know, it's having about having the right attitude around it. So don't look at it as like, Oh, this is just a little thing I've got to fit in, if I can, you know, it's like, when will I fit in? And what can I do to get there? You know, ask yourself, how, what does it mean to me to, you know, do this activity? And what will I feel afterwards, you know, ask yourself, oh, when I ran that time, you know, yeah, it might have hurt the first time, but how did it make me feel after I did, I feel a bit more energized for it, and think about the feelings in your body, you know, and in your mind, and did it give me mental clarity, you know, afterwards and stuff. And, you know, just take that little bit of time to, you know, it's not about the destination, like we say, it's about the process. So, like, you say, it's not going to happen overnight. It may, you know, it may hurt at first, you know, depending on what the exercise you're doing, but I think you've got to be very, you know, regimented in a way, you know, if you're that sort of person at scheduling out, putting it in the schedule, because we all know what happens when we don't schedule things out, you know, we leave the thing that we're most nervous about all the big task to the end, you know, well, I'll do all these little bits, I'll distract myself with these and get those done. And then I'll just leave everything else for after and then you don't end up doing that thing that you know, you should be doing. So it's like, just, you know, building those little healthy habits. And I'd say like, you know, getting better at your boundaries, you know, with work as well and saying to yourself, no, I am going to take my, our lunch break. And, you know, doing doing a little bit of something every day. So just, you know, little little baby steps, you know, and I'd say like, you know, like we said everybody can do maybe like a breathing exercise, you know, just like once a day or do it in the evening when you go to bed, you know, like when you lie down eventually or sit down in the evening. And there's no reason why you can't just, you know, it, turn the telly off, you know, podcast on or parallel breathing exercise on if you'd like to follow someone's voice and literally just, you know, tune into your senses, you know, just for five minutes, 10 minutes and just see how that feels. And then if you like that, you're going to think okay, I'll try that again tomorrow. Because I think we waste a lot of time. You know, I do it myself. You know, it's sort of a habit you put on the TV in the evening because you think that's gonna relax you and some days it does. But other days I can sit down You know what, I'm so tired, I'm just staring at another screen, why am I doing this, I could actually be using this time for something else, you know. And I think everyday as well, like, sort of being thankful for, you know, things that you that you do have. And don't think don't focus on what you don't have, you know, look at how far you've come. Even if it is small steps, you know, like you said, nutrition really important, because that tends to just go by the wayside. So, it's like, I do that to myself, when, you know, if I'm on the go all day, I sort of I pick a, you know, a lot of little things here and there, that's okay, because I'm used to that. But make sure it's a smoothie that you've prepared earlier on in the morning, like I like to make overnight oats, you know, like, because they're just so quick to grab out the fridge, and I'll even have it for my lunch, you know, I just anything that's, you know, planned, it's there ready to eat it, you know, just try and be as healthy as you can. Because obviously, that's going to, you know, give you the right nutrition, you need to exercise as well. But yeah, basically just, you know, any bit of movement, you can fit into your day that you enjoy, you know, it's got to be something you enjoy. You know, you don't want to go full into, oh, I've got to get fit, you know, like you say, it's this attitude of, I'm going to blast out in the gym, come on, go over, like, you know, if that's your first time, you're not going to feel good, you know, afterwards, you know, so it's like, perhaps just start small, you know, you don't need to do a full hour class, you just go on YouTube. And I mean, there's so much information out there, which can be confusing as well, knowing where to start, you know, even I found that because I'm like, How much? Where should I start with my weights? I think I asked you once I was like, I'm gonna get some kettlebells I'm like, but Shona doesn't tell me where to start, you know, and I'm, like, I'm pretty fit, but I'm not that fit, you know, so but you know, just ask questions and ask people, you know, and that, you know, go on, you know, go on sites and find out, but, you know, I think you've got to set your non negotiables, like, I like to call them. So it's like, you know, and it's not being selfish. Because I used to feel like that, you know, being a mom, or whatever responsibilities you have in your life, you do put others before yourself a lot. But I've just learned that if I kept on doing that, I've run myself into the ground before because like, mentally, I just go stir crazy, you know, if I didn't have any time to think about my own thoughts, you know, because a lot of moms do that, you know, it's kind of like they put their, you know, their families first. And, like, they say, you can't feel from an empty cup, you know? So it's like, how can you, you know, expect to be a nice person to your kids. If you're constantly stressed, and you're constantly on the go. See, I think you need to set healthy boundaries, small, small chunks of time, like, literally 1020 minutes. I mean, I do when I teach yoga and hit, it's literally the main bulk of it is, you know, 2025 minutes long, the bit where you're working hard. And I mean, do that twice a week, and you'll notice a difference. it you know, already, I mean, I did. So it's kind of like that, it doesn't have to be such massive tasks, you know, to go go from zero to all and, you know, and commit the commit to it as well, you know, even if you write it down in your diary, you know, I'm going to go for a run here. I'm going to schedule out that time there for a call with someone you know, if you want to catch up with a friend, like, just you know, and I'm not saying it's easy, I don't always do this, but that those are some, you know, some little things set timers, I've heard people setting timers on things are turning their phone, obviously off while they're working. And yeah, I think just, you know, there are tons of apps out there that you could, you could get, you know, to help you with, with all these things as well. But at the end of the day, you don't also you don't want to be reliant on those for too long, because they might help you at the start, and they are really good. But also you don't want to see it as a chore as well. Because I know I've felt like sometimes I'm like, oh, I've I've downloaded this app. And now I've got to fit the Wim Hof breathing in as well. You know, and then it's just another thing to think of. So I think that they do have their place, but at the same time, you know, trying to have your own back as well. Sometimes, you know, if you do have some support and people to kind of help you along.Pauline Narvas:
Yeah, no, I think everything you highlighted there is like it's spot on, I think a lot of Pete where people sort of tend to go wrong as they try and go full on. And so they commit to, for example, going to the gym starting to lift weights, and then they just like, destroy their muscles by lifting like 40 kilos, you know, dumbbells, and that obviously, that was you just Roast Yourself and then you've ended up injuring yourself and then now you associate like a bad memory to that exercise or to doing that activity so you feel like less Like you don't want to do it anymore. And so I think Yeah, like you said, it is really important just to take the bait, those baby steps. And personally, I also think that you have to find what works for you. So sometimes, like I know some people who just love to run, and they they get the runner's high, and they feel really good. And it's really good for their well being. But for me, I started running recently, and I've started to gain those that fame like runner's high, but I've also really sort of struggled before when I tried to run because I just didn't enjoy it. Whereas like weight training really helped me get into that right mindset. And it helps with my mental health and well being, and also yoga. So it just, it just really depends on sometimes, like, I've been lifting for five years now. There's some days I'm like, I'm sick of this, there has to be another activity that I want to try out. Because like, it just it's all the same things, and I want to do something different. And that's why I think I started running recently. I think that's one of my main like motivators. And, and yeah, it just, it just depends on the person, it just, you know, you sort of need to find out and experiment what works for you and and take those baby steps. Okay, yeah, no, thank you so much, Emma, for all of that, I think you've given me and I'm sure our listeners as well on some of like, the actionable things that they can do to improve their mental health and well being, and maybe even take up yoga, whether that's in the workplace or at home. You know, there's all sorts of all these, like, different ways that they can just get some more like movement and clarity in their lives. And, yeah, thank you so much for sharing that. The final question is, where can people find you? And if there's a organization that's listening right now, and they want to get in touch, maybe implement yoga in their own workplace? Where can I find you?Emma's Yoga Tribe:
Okay, so, um, they can find me, I'm on Facebook and Instagram. Instagram is at Emma's underscore yoga underscore tribe. And, or you can email me, I'm in the process of developing a website. So but once that's all up and running, they'll be able to find me there. But if they want to email me, then we can just drop it in the comments below. Yeah, and for the corporate wellness, I'm in the process of developing programs. So they can be wellness and coaching sessions, as well as its physical yoga. So which could be anything from you know, you can do it in the chair, Chair yoga, and, you know, loads of stuff to do with mobility, breathing techniques. It's whatever the workplace really wants for that for the employees wellness. Really?Pauline Narvas:
No, that sounds really good. That's really exciting. I'm excited to see where that takes you. Because I know I've taken a few of your yoga classes in the workplace and I can't recommend them enough. So yeah, no, thank you so much for being our guest today, and we'll speak to you soon. Bye.Emma's Yoga Tribe:
Thank you. Thanks for having me, byPauline Narvas:
And that is it for this episode. If you want to continue our conversation on this topic, let's do it. You can find me on social media on twitter at @paulienuh, on Insta ram at @paw.lean and on my blo pawlean.com. If you found tha episode insightful, con ider supporting me. You can do o over on my support page whe e you can share my content, buy me a burrito, send me Bit oin, use my affiliate links and more. Check it out at pawlean.com/support-me. Th nks again for listening, ending you all happy, heal hy positive vibes as always, and I'll see you in the next one. B e!