Yoga

2019, A Year in Review

Arielle Miller / Abundance, Acceptance, Accountability, Adventure, anger, Central Coast, Central Coast California, Challenges, Community, Fitness, Motivation Monday, Remembering, Santa Ynez Valley, School, Teacher Life, Teaching, Updates, Yoga / 2020, Change is Hard, Honest reflections, Leaving Los Angeles, Motivation Monday, New Year, New Years Resolution, Reflecting on 2019, Reflections, To Live and Die in LA, Year in Review, Yoga / 3 comments

January 6, 2020

If you told me at the start of 2019 what the year held in store for me, I would not have believed you. At this point, I think it’s safe to say that things have reached a point where I can only laugh, because if I do not laugh, then I will cry and that certainly won’t change what has happened in the last 12 months.

Over the course of 2019, I was forced to address tremendous obstacles including the death of friends and family, moving away from Los Angeles to move to Santa Ynez to begin teaching at Lompoc High School, and struggled to acclimate to life in a small town while being ‘The New Teacher’ in a rural agricultural community. Without a support network and stronghold in a fitness community, I grappled with accepting the choices that I made to commit to this move, and found myself overrun by regret.

I felt that by leaving Los Angeles, I ‘walked away’ from a life I built. As my plans and dreams unraveled before my eyes, this itch my husband and I just haaaaaaaad to scratch seemed to blister and fester into a gaping wound.

As I attempted to navigate all sorts of emotions surging through my mind, the most persistent one, was anger. I was angry at myself, angry at my husband, angry at the people who moved my husband and I here. And above all, I was enraged with The Universe for conspiring to get us here.

As my frustrations mounted with respects to the direction of my life, doubt crept into my soul and passions such as my yoga practice fell by the wayside. At one point, my yoga practice waned to nearly non-existent which had a devastating impact on my psyche, overall mental health, and spirituality. Then, next to go was my fitness. With no cohesive fitness community in the Santa Ynez Valley, I felt a massive void in my life. The gym, taking classes, teaching classes, chatting with members, meeting new people, socializing with fellow instructors, having access to such high-end, state of the art facilities, and just being immersed in that scene left me without the motivation to bring myself to push myself to the limits needed to challenge myself physically. Finally, I just stopped doing things that brought me joy all together. And not because I was too busy or discovered new interests, but none other than the simple fact that I was crippled by regretting a decision I had made [ahem, moving to the country] and my depression set in.

I started neglecting the things that I previously garnered happiness from like my social media, drawing, writing, and recording podcast episodes. Any semblance of self-care disappeared [aside from keeping up with my roots that is] until I stepped up to coach the Girls Wrestling team at Lompoc High School…it was not until this point that I presumed all was lost, I can now see what I gained. I gained experiences that shaped me, that showed me what I need and want in this world. Spending my afternoons and weekends coaching the most badass group of gals I’ve ever met has transformed me. There are no words to convey how darn special my wrestling girls are to me. Coaching my small team of misfits gave me renewed purpose and if I am being candid was one of the major factors WHY I considered not going back to LA. Yes, I love my girls that much. Furthermore, I discovered kindness in new friends and colleagues. My department welcomed me warmly, with my department chairperson always offering earnest assistance and guidance. And my favorite, being in Lompoc gave me the the joy of educating children that hugged me when they walked into my classroom, and told me they missed me when I was out.

So, as I pack up my life [yet again] gear up to resume my ‘normal’—whisking off to a gym after work to teach fitness classes; I unroll my yoga mat with humility knowing that no matter how far I have ever moved away from my practice, it always lives within me.

As of late, I’ve made my way back to the mat. And the greatest lesson 2019 has taught me is that in spite of how lost I’ve felt and wondered who I was, that all along I was me—always standing in my power, owning my awesome, and facing life and what it hurled at me head on.

2019, it has been a WILD ride.

2020, I AM SO READY FOR YOU.

Follow the Pull

Arielle Miller / Podcast / Comfort Zone, Ego, Leaving Los Angeles, Letting Go, Listen to Your Heart, Live with Purpose, Live Your Truth, Manifest that Shit, Manifest The Life You Want to Live, Manifestation, Non-Attachment, The Universe, The Universe Has Your Back, Vision Board, Yamas, Yoga, Yogic Existence / 0 comments

May 14, 2019

Fear can be the single most strongest emotion in holding us back from trying something, pursing new adventures, living outside our comfort zone, and so much more. Add in Attachment and Ego to the mix, and you have a recipe for stagnation. In this candid and raw episode, I touch upon some recent huge life changes. My feelings associated with making said changes; and how fear, Attachment, and Ego play roles in limiting us from chasing our dreams and living our truth.

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When Given the Choice Between Being Right or Being Kind, Choose Kind

Arielle Miller / Abundance, Acceptance, Adversity, Autoimmune Disease, Awareness, Build connections, Challenges, Chronic Illness, Community, Giving Back, Gratitude, Hard Work, Married Life, Scleroderma, Teacher Life, Updates, Yoga / 2018, Autoimmunity, Choose Kind, Fitness, Helping Others, Holiday Season, New Year, New Years Resolution, Scleroderma, Sclerosis, Wellness, Yoga / 2 comments

December 30, 2017

As the New Year rapidly approaches many of us turn our gaze inward for our annual forced introspection and goal setting. For me though, I like to check in with myself periodically to hold myself accountable to the things I love in an effort to live my best life; but like many of us, I too cannot help but feel that same pull as 12:00am on December 31^st inches ever closer.

This year for me has been filled with unforeseen trials, tragedies, and triumphs. From competing in my first ever powerlifting meet, to taking a hiatus from teaching yoga after 5 incredible years, to sharing a blissful 2^nd wedding anniversary with my love, to my sister’s engagement (it only took long enough!), to sadly my grandmother suffering multiple strokes and landing in a nursing home, to coaching at Orangetheory Fitness [then quitting], to gaining 22 pounds, and so, so, so much more.

But also amidst 2017, I was voted onto various committees at my school where I started assuming more responsibilities in pseudo-leadership roles. This year, I have thrived in my classroom as a middle school teacher, and experienced a rejuvenation for my craft I haven’t felt in YEARS. It seemed that my life, while filled with challenges was [finally] falling, no—it was settling into place.

My second life and career in the fitness world teaching cycling, yoga, and other fitness formats for One Down Dog and Equinox was coming full circle. I was being sent to trainings, teaching more formats, and getting recognition in being selected to participate in high-profile events through Equinox like Cycle for Survival and Cycle for Heroes. It seemed that my life was hurling right ahead in all the positive directions I had intended until one fateful April morning when my husband Gregory was diagnosed with Limited Systemic Sclerosis, more commonly known as Scleroderma.

As I have previously written, those early days are hard to recall. They are kind of a blacked out blur. And to be completely honest, much of what I take away is the fear in my husband’s eyes and the ceaseless crying. Just flirting with 2 years of marriage…my beloved husband was delivered earth-shattering news that would forever alter both our lives…

Would Greg die?

What would happen to his body?

How would I assume the role care-taker?

The questions didn’t stop and they haven’t stopped—that’s one of my husband Greg’s greatest and most irksome qualities: His ability to ask incessant, albeit mostly great questions.

We mobilized immediately and jumped head first into the Scleroderma community meeting new people, touched by their stories and strength, making life-long friends, attending galas, donating money, but above all—giving back. Together, side-by-side, Greg and I held a fundraiser at One Down Dog where we got our yoga on and auctioned off donated goods from community partners in raffles and a silent auction for the Scleroderma Foundation of Southern California. Jessica Rosen, One Down Dog’s owner graciously donated the space, matched donations, and helped us do something great for others for no reason other than it was the right thing to do–help those in need.

Inspired by the success of our first fundraiser, Greg and I set our sights on a second fundraiser, but as fate would have it; Greg was promoted to Group Fitness Manager at an Equinox club out of the initial proposed location—putting the fundraiser on hold for the moment. Again, so much darn good this year—that’s for sure.

Look at that smile! Michael, a Scleroderma Warrior!

The holiday season rounded the corner and Greg stumbled upon someone’s Instagram page that piqued his interest. It was of a mother sharing photos and the story of her 9-year-old son Michael fighting Scleroderma (click HERE to visit Tiffany’s Instagram). Immediately, Greg and Tiffany started talking via social media. We came to learn much about Michael’s struggles and bravery. At just 9-years-old, Michael had been battling Scleroderma since he was 3-years-old! Additionally, Micheal’s condition was further complicated by his Parry-Romberg Syndrome, (also known as progressive hemifacial atrophy) which is a rare disease characterized by progressive shrinkage and degeneration of the tissues beneath the skin, usually on only one side of the face (hemifacial atrophy) but occasionally extending to other parts of the body (Wikipedia.com). Needless to say, Michael’s story touched our hearts deeply.

Both Greg and I repeatedly poured over Tiffany’s Instagram…our hearts aching for poor Michael. At times, I even felt ashamed of myself for having the audacity to pity myself by calling myself fat, or ruminating on the 22 pounds I put on—I mean, c’mon. There are people who have REAL struggles and my biggest issue in my life is at times I think I am fat?! What in the actual hell is wrong with me?!

Michael’s mother posted to her Instagram about his upcoming surgery—a fat transplant procedure that would help restore some symmetry to Michael’s face. She discussed an online giveaway she had entered with the hopes of winning a Nintendo Switch to give Michael for Christmas. Tiffany went on to discuss in her post that her husband was trying to work overtime to afford the pricey console. It was then when Greg turned to me and said, “I want to buy Michael the Nintendo Switch.”

The Brave Michael pre-surgery

There was no hesitation, and no discussion needed. Immediately, I responded, “Great. So buy it.”

Greg reminded me that we’d be spending money on a complete stranger and that spending this kind of money would have its repercussions; but we both didn’t care. This was the right thing to do, just like the many others that have done the right thing/s for us. Finally, it was our turn to pay it forward.

To me, money is just that—money. If something I have can alleviate the pain and suffering of someone else, then so be it. Seeing Michael open his Nintendo Switch on Christmas…knowing that Greg and I were able to do something truly altruistic this holiday season was all the thanks we both needed. We knew buying Michael that Nintendo Switch was money well spent.

In looking back, to say I lived a lifetime this year would be an understatement. Filled with lots of good, some bad, and few very ugly parts; I need to say that Greg’s diagnosis has come as a blessing in disguise. Greg has been entrusted to be the face of this little-talked about and very rare autoimmune disease. Greg’s diagnosis inspired him to head back to school for a Master’s in Public Health so that he can help others afflicted with autoimmune conditions. We have collectively fundraised thousands of dollars to help in Scleroderma research and patient advocacy. And as of yesterday, Greg officially registered for the LA Marathon and will be running to raise awareness and funds for Scleroderma!

Yes, there isn’t a day that doesn’t pass that I do not look at my husband and worry about his health. There are times where my eyes well with tears in a collective sadness, lamenting for my husband’s lack of mobility, range of motion, and incredible discomfort in his body. Nothing about Greg’s daily life, or mine for that matter is, nor will remain easy—and that’s ok! Personally, I wouldn’t have it any other way. For it is only through trials and tribulations does one truly cultivate perseverance, wherewithal, and character.

So, while we may not have had a choice in what 2017 dealt us when Scleroderma chose us; in 2018 it will not define us. There is no time to be sad, worry, and feel bad for ourselves as that won’t change anything. The only way I see my year and moving grandly into 2018 is by taking action. We won’t stop, and can’t stop.

Wishing you all a very happy and healthy New Year, here’s you my friends and family as we rise up together to live our lives as our best selves.

The Power of Good-Bye: Letting Go Doesn’t Mean You’ve Given Up

Arielle Miller / Abundance, Acceptance, Accountability, balance, Challenges, Fitness, Goal Setting, Goals, Lifestyle, Yoga / Acceptance, Changes, Goal Setting, Goals, Happiness, Letting Go, Yoga / 2 comments

September 25, 2017

Have you ever wanted something for so long that when you finally got it, you couldn’t recall why you wanted it in the first place? I guess sometimes that’s the irony of goal setting. You want something so darn badly for so long, work ceaselessly towards it; and occasionally there’s a massive let down or disappointment. Perhaps this has happened to you. I know with respects to myself, this sort of colossal disappointment is normally reserved for when I go off my diet. I mean seriously. I eat so clean that when a meal or dessert that I’ve committed to fails to deliver, I am filled with anger and pissed I wasted my calories. Ok, ok, maybe the food thing was a touch over the top but it’s the truth nonetheless. However, on a serious note this whole thing is really about letting go when you’ve planted an expectation and reaped a disappointment.

Big picture, I am talking about giving yourself the permission and opportunity to create space and then walk away from something that no longer serves you.

Recently, I left a job I loved. Yes, that’s right. I left a job I loved. I wasn’t pushed out, promoted, and something better didn’t come along. To put it simply: as much as I loved the job, the negatives outweighed the positives.

The very hip and trendy millennial attitude is to not do things you don’t want to do. First off, thankfully I am too old to be considered a millennial, but there is some truth to not doing shit you don’t like, and don’t want to do. No, I am not talking about not paying bills or cleaning your house ‘cause you don’t wanna do it. I am talking about when you are able to release things that are weighing you down in life—let them the ef go!

Initially when I grappled with possibly giving up something I loved here were some things that made it so difficult for me:

I wanted the job for YEARS
When I tried to get the job in the past, I was rejected and told I wasn’t good enough. This made me only want it more, work harder, and keep at it
I loved the people I impacted directly and whom interacted with me on social media. These people made me feel like I mattered in their lives
I enjoyed being part of something positive for others. Whether it was building up their confidence, or just giving them a smile when I felt they needed it most, I relished the chances to be the bright part in other people’s days

Yet, in spite of all the great things about the job, it was gut wrenching to realize that I wasn’t happy. And to top it all off, the money was great. But friends, if you haven’t learned the ol’ adage yet; wise up: Money doesn’t buy happiness.

I took an honest look at my life. Where it was going and where it wasn’t going. I also evaluated things that made me happy, and things that I was doing that no longer brought me the same joy. Here’s what I came away with:

I lead a life that prevents me from actually living life.

Daily, my grind consists of leaving my fulltime job as a public school teacher to run to a gym or studio and teach fitness classes. At one point, my group fitness schedule swelled to 10 classes a week, and that was without my own workouts! I was tired, cranky, run down, and above all—not cultivating the relationship with myself I yearned for. I had no time to take yoga classes, to write this blog or work on my book, meal prep, spend time with my husband, be social, or really give 100% in my workouts [assuming I even had the time to sneak them in]!

I took a giant step back and looked closely at my life. I made a list of things I loved doing; my goals, wants, wishes, and areas that I felt needed cultivating and casting off to keep my thinking focused. When I gazed down at my paper and started discussing some of the things with close family and friends aloud, it became more and more apparent to me. I had to leave, it was time to cast off the burden weighing me down so that I could soar in my own endeavors.

I cried when I made my decision to leave this job that I loved.

I cried for the people I met.

But mostly I cried in anguish over something I wanted so badly and for so long. Finally, when I owned my decision and I mean truly owned it, a weightlessness washed over me. Instantly, I felt liberated from my self-imposed chains. Now, I looked at my life and my schedule with hope and possibility as opposed to the daunting challenge of where to find ‘Me Time’.

So, why was I holding onto something that was bringing me such negativity and holding me back?!

Oh, there are many factors friends. The biggest one though is the most shameful one of them all and it’s ego. That’s right—my ego. The prestige and honor of being associated with such a job/brand made me feel validated, like I had finally arrived in the fitness world. Again, the more I thought about this, the more I berated myself for this ludicrous thinking. How did I allow my self-worth to ever be tied up in something that had absolutely nothing to do with my performance in any capacity?! Moreover, why did I believe that I needed the approval from someone else to determine my perception of self? It really got me thinking:

Why in the hell do we do that to ourselves?

The more I thought things through, the more I realized that in order to thrive in this life in the manner in which I wanted; I was going to have to relinguish this life line to which I was clutching. This tether bound me, held me back and stifled my spirit. I must share with you all, releasing something that no longer brought me the same joy and happiness as it once did was empowering. However, I will say this about the job. It was a great lesson in truly living my yoga. Now, I know what you are thinking—that yoga is just making shapes and blah, blah, blah; but that my friends is where you are wrong.

It’s all yoga, baby.

Yoga is something that you live. It’s a lifestyle and a way of living so you uphold yourself to the highest level of self at all times. For me, this whole process WAS yoga. Maybe not in the way you get your yoga on, but was my yoga. Realizing and accepting that I couldn’t control the business, the staff, the managers, and more was the first step. The second step was recognizing the areas of control within my life, the places where I could alter the outcomes. So whether or not I wanted to represent that specific institution was indeed a choice I could make. In the end, I picked me. I picked myself because the time for me to start putting myself first was beckoning. And there ya have it, folks.

Yoga is everywhere.

Let that shit go that isn’t bringing light and bliss into your life.

Give yourself the opportunity to experience happiness on your own terms because you certainly do deserve it.

On This Day

Arielle Miller / 2016, Abundance, Acceptance, Accountability, Adventure, Adversity, At Home Workouts, Body Building, Build connections, Celebrate, Celebration, Challenges, Commitment, Community, Fitness, Goal Setting, Hard Work, Lifestyle, mindfulness, Remembering, Strength Training, Teaching, Yoga / Body Building, Facebook, Girls who Lift, Girls with Muscle, Goal Setting. Goal Crusher, Goals, Gym life, Looking Back, New friends, New Year, On This Day, Power Lifting, Reflecting, Yoga / 0 comments

December 26, 2016

Facebook reminded me where I was one year ago today. No surprise I was in the gym but this was before, well before I dreamed of body building or power lifting. As a matter of fact, I was completely unfocused in my personal fitness journey at the point I posted this photo and looking at it now makes me both sad, yet also incredibly proud.

Part of the caption reads:

Recently, I’ve found myself gravitating back towards weight lifting. Man, there is NOTHING like the pump you get from lifting. No amount of cardio or cycling can duplicate the feeling one gets when pushing, pulling, and pressing weights. I’m eager to redefine my love with lifting heavy things. Who knows? Maybe in the New Year I’ll find myself back at #Crossfit?

One year ago today 2015

Almost prophetic, it was like I was laying the ground work for the coming months when I would indeed fully gravitate back to weight lifting taking me down the path of body building, competing (September 5,2016), then power lifting, and soon my first meet (January 22, 2017). Looking at this photo I see hints of the woman I’d later grow into but unbeknownst to me; it’d take almost 3-4 months after I posted this photo to fully commit to myself and my own unfiltered excellence.

At the point this photo was taken I was exactly 1-year post-op from my 4^th knee surgery. In so many respects I allowed myself to be defined by what I thought I could and couldn’t do. I’m not quite sure how and why that happened really. I guess at the point when this photo was taken, I can attribute my lack of success fitness-wise to making excuses for myself. I hid behind the fact that I was a school teacher, serving children all day; then teaching fitness in the evenings—after serving others, motivating, and empowering others, I couldn’t possibly have anything left in me to then pump myself up to lift in the gym.

That’s where the sadness comes from—that’s where I look at this photo and see a woman who could be so great, if only she saw herself the same way others saw her. It breaks my heart to know it took years to arrive at the point in which I am today.

It would be nearly a year where I’d make new friends and reside in a completely new community that I would find the self-confidence to revel in my power and strength. Weight lifting allowed me to restore myself confidence, even when I failed, was tired, or didn’t feel like lifting. Weight lifting has given me purpose and a true sense of self-worth. And honestly, I hate to say this [especially as a yogi and yoga instructor] but yoga never ever made me feel this way. As a matter of fact, the yoga community is the exact opposite of the weight lifting world. Ironically, the yoga world is consumed by ego, aesthetics, and contortionism. Most times, it’s even exclusive and the warm and welcoming community it presents or shall I say, sells to the world, is just that—a sales pitch. And not to knock it, since I too live in, teach, and practice in the yoga world; the weight lifting community is one of authentic friends who could care less about what you’re wearing, what you can do with your body, and what your body looks like. It’s damn refreshing to hang out with women who walk up to you, ask your name, then hug you, smile, and help you lift. Better yet, it’s friggen awesome to go out with a group of girls who don’t talk about how fat they are, what they should and shouldn’t eat, and genuinely like their bodies. Hell, these women LOVE their bodies—HALLELUJAH!

So I look at this woman one year ago and I while I feel a tinge of sadness for her, I also smile knowing that the year she had ahead was one of the best years of her life. The hours spent in the gym with my husband coaching me, meeting new people, building myself up, and sculpting my body, have been some of the best experiences in my life. I am so proud of the work that girl put in and the me of today has committed to putting in massive work as 2017 rounds the corner. The journey will only get harder as my power lifting meet looms on the horizon; and now with the help of a new body building coach, the work I am about to take on will be grueling. But I am ready now, so so so ready.

A year ago I tried to avoid committing to myself because I was scared and filled with self-doubt. Today, I bound into the gym rain or shine, on holidays, sometimes twice a day, and when it calls for it—7 days a week. There truly isn’t anything that I cannot do, and same applies to you too.

Same outfit, different hair, new attitude. The me of 2016.

A lot can and will change in a year if you allow yourself the space to grow. Give yourself permission to thrive and dare to make impactful changes in your life because you are so worth it. I know looking back has allowed me to look ahead to the future with hope—even more hope than I could ever imagine because I know my potential is boundless.

The Portrait of a Body Builder, Part I: Learning How to Love Myself [Again]

Arielle Miller / 200-hr RYT, Abundance, Acceptance, Accountability, Ashtanga Yoga, balance, Body Building, Celebrate, Celebration, Challenges, Fitness, Fitness for Men, Goal Setting, Hard Work, Lifestyle, mindfulness, Strength Training, Teaching, Yoga / Body Building, Figure Competitor, Fitness, Growth, Learning, Lessons, Muscle Beach, Portrait, Strength, Strength Training, Weight Lifting, Yoga / 7 comments

September 7, 2016

It wasn’t until very recently that I realized much of what I do and how I spend my time in my adult life is a reflection of my desire to ‘prove something’. I am not really sure what exactly it is that I feel like I need to prove or why I feel that way, but there’s this insatiable void deep within my heart that feels like I am never good enough, strong enough, pretty enough, or just enough. So when I set out a few months ago to reclaim my body, I thought body building would be a great way to leave my mark on this world exclaiming, I have arrived! While my hope in body building was to initially acquire a slamming body, what I learned through my dieting and training was more than I could have imagined. Some of the most transformative lessons of my adult life happened in the wee dawn hours before the sun slipped above the horizon to wake the world. Body building gave me a purpose that I desperately longed. Perhaps most importantly though, it gave me the self-confidence to find myself again and the permission to finally and truly love myself.

Throughout my fitness career, I have been blessed with abundant opportunities to teach for incredible companies and studios while maintaining my fulltime position as an LAUSD English teacher. And for years, while my schedule swelled with group fitness classes, I constantly defaulted to simply teaching my classes and then heading home after a long day. Depleted mentally, emotionally, and physically drained from my work as a teacher in so many capacities; I told myself that I couldn’t possibly build myself up to work out. I just didn’t have it in me. I was completely empty. What I also told myself was that there wasn’t enough time for my own workouts—I mean, after all, I work full time, teach multiple group fitness classes and formats a week; when was I going to workout? Certainly I wasn’t going to workout in the morning because, well [enter yet another excuse and insert eye roll here]; I’m not a morning person.

Sound familiar? Sound like you and every single other person we all know? Plagued by excuse after excuse, I dimmed my own light. Like so many others, I stood in my own way preventing my light from shining bright. In spite of this, I have concluded and now believe we intentionally thwart our own success. Yes, we actually willingly do this to ourselves. Honestly, I think it’s because we are just afraid of our power. I really do. I think we are afraid that if we unleash our true potential on the world that we’ll have something to uphold and live up to. So rather than aiming high and striving for excellence to constantly improve ourselves; we hold back and restrict, constrict, and suppress our greatness in favor of mediocrity because it’s just easier that way. More safe, more secure, more ordinary rather extraordinary. But for me, committing to a body building competition was my way of telling myself enough of this bullshit—you are better than that. It is your time.

Like most things I do in my life I don’t have any breaks. I just jump in fully and commit absolutely, full speed ahead. I took to my 6-day a week training regimen instantly and never skipped a day or workout. This sometimes meant after a day filled with traveling, hungry, and jet-lagged; I still made it to the gym. Other times it sometimes meant finally getting to the gym as late as 10, 11, or even midnight! I even attended my own birthday party and drank water. I sat through countless family gatherings with chicken cutlets, homemade pizza, and BBQ’s munching on chicken breast and broccoli. I totted a cooler around NYC, onto airplanes, and to friends houses. I made no excuses because this time I was going to do this right; I wasn’t going to give up or quit on myself.

Photo credit: Jen Rosenstein Photography

The more I trained, the less it became about the outcome. Sure, placing in my first show would be really great but I had to detach from that. The work I was doing wasn’t to achieve any sort of external validation, it was only for me. A means to use my body as a vessel to tell a story for the world. To inspire others to find their path and to walk it. To prove to myself that I was so damn worthy of greatness. And perhaps on a level to tell that little chubby girl inside me—the one who haunts me every time I look in the mirror that you are beautiful, smart, talented, and so much more than the number inside your jeans. This journey was about me taking control of my life [for real], taking ownership, and finally proving to no one other than myself that I am effing fantastic. This was my battle cry shouting to the world that I indeed have nothing to prove.

As my training progressed, my yoga practice waned as lifting and cardio started to fill my time. While I may not have been able to practice as much as I typically do or would have liked, my yoga never disappeared. For yoga is so much more than asana (poses). Yoga is something celestial that lives within your heart and the fibers of your being. It’s not really something that you can quantify as it’s an awareness of your body, mind, and spirit—it’s simply just a part of you. My ritualistic yoga practice of staking out my spot in a yoga room, unrolling my mat, and moving my body to my breath was replaced by meditatively portioning out my supplements, packing my gym bag, and pushing, pressing, and pulling weights to my inhales and exhales. So you see, I never abandoned my yoga practice, it transformed.

With my yoga practice nestled closely to my heart, I started to experience something I never could see nor find in a yoga room. Well, actually let me refine that. What I initially found when I discovered yoga was I felt beautiful while practicing. It didn’t matter how big or small I was (as my weight tends to fluctuate pretty drastically). I was boundless on a yoga mat and no one could strip that from me…Until I became a yoga teacher. The competitive nature of the yoga industry, the body shaming, the handstands, fancy arm balances, and the age of the Instagram Yogi made me nauseous. The things I loved and felt while practicing seemed to be replaced with the need to nail an inversion somewhere cool to post on the Interwebs with the hopes of gaining more followers. I found myself swept up not even in the hub-bub of it all but feeling inadequate and frankly, empty on the inside. But body building gave me back something I was seeking and lacking: self-love, acceptance, and it made me feel invincible. Nothing could touch me when I was lifting. No one could hurt me when I was lifting. And no one, and I mean no one made me feel like I wasn’t worthy of something when I was lifting. It was just me, a barbell, and some plates. No bullshit about it. No staging of my photo. No stressing on the perfect alignment. Just grit and determination.

Photo credit: Jen Rosenstein Photography

So if you’re wondering what I learned from training for my body building competition, I learned that I don’t have anything to prove to anyone or myself. And most importantly, I don’t need to proclaim to anyone that I’ve arrived because well, I have purple hair and you can’t miss me. No seriously though, what I’ve taken away from this all is regardless of my placement in the show; I had already won.

Stay tuned for my second installment of The Portrait of a Body Builder, Part II: Finding Your People. Remember if you don’t already subscribe to my blog to do so by clicking here so you don’t miss a post!

Yoga for Runners

Arielle Miller / balance, Fitness, Fitness for Men, Lifestyle, Sports, Yoga / At Home Fitness, at home workouts, athlete, Balance, Fitness, running, stretching, Yoga, yoga for runners / 2 comments

July 8, 2016

Running is a great way to get fit while blowing off some major steam. But as awesome as that runner’s high is, running can wreak havoc on our muscles and joints. So to counter that intense pounding of the pavement, kick off your shoes and restore some balance to your body. Incorporate cross-training into your running regimen to prevent injury and aid in recovery. Yoga is a wonderful way to get your body moving differently and keep it moving. Help preserve your body by integrating this short yoga sequence designed specifically for runners into your life 2-3x a week and thrive!

Tackle these poses after a short warm up such as a light jog or another basic yoga flow. Try to hold each pose for a cycle of 5-8 breaths and repeat the entire sequence 3x on each side. You will feel and experience some intensity in many of these poses, but keep breathing and ease up as needed.

Low Lunge

Benefits: Stretches hamstrings, quadriceps, and groin. Releases tension in the hips and strengthens the knees. Other cool facts: Cultivates balance and helps build mental focus and clarity.

The Deal: Start in a runner’s lunge with your hands framing the front foot. Make sure that the knee and ankle are stacked, and in line with the first 2 front toes—be careful to make sure that the knee slides forward past the ankle to protect the knee. Scissoring the thighs together, sweep the arms above the head while focusing on stacking the vertebrae.

Modifications: Rest the hands softly on the front knee, keep the hands on your waist, or join the hands in prayer at the heart.

Variations: Join the hands together above your head, and/or drop the hands behind the head, with the elbows aimed towards the sky cradling the head for more of a backbend.

Quad stretch

Benefits: Stretches the quadriceps of the back leg and opens the hip flexors. Other cool facts: Opens the shoulders and chest, releases the back muscles with a gentle twist.

The Deal: From your runner’s lunge, carefully lower the hands back down to the earth to frame your foot again. With your left foot remaining forward, slowly drop your right knee to the ground. With the right arm remaining planted, circle the left arm back and reach for your toes. When coming out of this pose be careful to slowly release the leg down towards the earth.

Modifications: If reaching for your toes is challenging, use a yoga strap hooked around your foot as you gently pull your foot towards your body. If you experience knee tenderness, place a blanket under your back leg.

Variations: To intensify this stretch, lower onto your forearm.

Revolved Lunge Pose

Benefits: Stretches the psoas and hips, stimulates strengthening and stretching of the quadriceps and gluteus muscles. Other cool facts: Stimulates abdominal organs, improves digestions and elimination, and improves balance.

The Deal: From your runner’s lunge, bring the hands to your heart in prayer. Twist at the navel and bring the right tricep across your body to the outside of your left thigh. Press the top hand into the bottom hand and peel the right rib cage towards the sky.

Modifications: If taking the twist is challenging, try manually moving the right arm across the body with assistance from the left hand to find some depth. Also, if you have a neck injury, keep the gaze down.

Variations: Straighten the back leg to work your balance in a different capacity and/or open your arms.

Pyramid Pose

Benefits: Stretches the hips and hamstrings while lengthening the spine. Other cool facts: Decreases pressure in the upper body and relaxes the shoulders and neck.

The Deal: From your runner’s low lunge, shorten your stance by walking the right leg in towards the left so that both heels can touch the ground. Turn the right toes away from the body slightly for stability. Bring the hands to your waist and lift yourself up to standing by straightening the left leg. Bring the hands to prayer at your heart and lower with with a flat back, placing your palms on the ground.

Modifications: If your palms do not reach the floor, you may come to your fingertips, or place your hands on blocks. You may also keep a flat back if lowering all the way down is too intense and/or keep your hands at your waist.

Variations: Bring the hands in prayer behind you for reverse Namaste or prayer.

Standing Pigeon

Benefits: Increases mobility and range of motion by relieving tension and discomfort in the hip area. Strengthens knee and ankle joints, as well as the thigh muscles. Other cool facts: Increases circulation.

The Deal: From your pyramid pose, bring the back foot to the front of your mat. With the hands at your heart, lift the right leg towards the sky by bending the knee and flexing the toes. Bend into the left knee and carefully lower the right ankle atop the left thigh. Keep a deep bend in the standing leg.

Modifications: Take this pose laying on your back and thread the left hand through the opening in the legs, then met the right hand by interlacing your fingers. Gently press the thigh into the clasped hands.

Variations: Play with the arms—lift them to the sky or bring them straight in front of you. You can also hold onto something stable to sit back into and intensify the hip stretch.

A Beginners Guide to Yoga for Men

Arielle Miller / balance, Blog, Fitness, Fitness for Men, mindfulness, Workout Wednesday, Yoga / Beginner Yoga, Fabletics, Fabletics Master, Fitness, Try New Things, Workout Wednesday, Yoga, Yoga for Men / 0 comments

June 22, 2016

I hear it all the time from the women who come to yoga, “My husband won’t come because he thinks yoga is for chicks”…”My boyfriend isn’t flexible”…”My so and so is afraid of looking silly and not knowing what do…” And the list goes on and on why men can’t and don’t do yoga. But the truth is, most men don’t do much cardio either—does that mean they are healthy? The answer is no. Sure your bulging biceps are banging but if you can’t touch your toes how is that serving you, comfortable, or functional? Yoga helps us live in our bodies better. Yoga helps lubricate our muscles keeping them limber and providing an ease with which we can move through space effectively in the long term. But aside from the physical benefits of increased mobility, myofascial release, and stretching; yoga’s mind-body connection helps facilitate an internal dialogue that for many would never occur if they weren’t forced to look inward. Simply put, yoga helps make us better humans, period. I get it, many dudes aren’t into that woo-woo stuff [yet]. Start with the basics: movement then breath, all the rest will fall into place in its own time. All the same, here’s a piece I wrote for Fabletics to get you boys more balanced mentally and physically by giving you tips to hit your mat, from what to wear, where to buy it, and how to get your yoga on!

ENJOY!

A BEGINNER’S GUIDE TO YOGA FOR MEN

06.21.16 Fabletics Masters

We all have heard the many benefits to yoga, but if you’ve never been to a studio, taken a class, or learned the crazy language is that’s used in class, the sheer thought of just starting seems daunting. In this piece, I’ll demystify your first time in a class, while giving you step by step instructions on how to tackle your own mini-yoga flow to familiarize you with some basics. Now, get your mat and let’s get moving! First, find a studio or class that interests you and choose a class that is geared towards beginners. Not all classes are suitable for beginners, so make sure to read the class descriptions ahead of time.

After you have selected a studio and class, now it’s time to figure out what you are going to wear. Since yoga is the type of fitness class that emphasizes movement of your body in all sorts of awesome ways, you want to be comfortable. Ideally, something a bit more form-fitting to avoid your shirt from getting in your way. Avoid anything too heavy like sweats, unless you are taking a gentle or restorative class. I also recommend bringing a light long sleeve in case you get cold towards the end of class or during your workout.

Upon arriving to your class, make sure you get there early (15 minutes works) to fill out any paperwork that maybe required, change if needed, stow your things, find parking, you know the drill. Introduce yourself to the instructor. Let them know you are new and if you have any injuries or limitations. I suggest setting your mat up somewhere in the middle of the room to allow for the best vantage point of other participants.

Don’t be afraid to say hi to the person next to you. Ask them about their practice, the studio, or even life. Yoga is all about building community and connections, so don’t be afraid of your neighbors.

If you are just not ready for a class or want to tackle some basics on your own, Sun Salutation A, also known in Sanskrit as Surya Namaskara A, is a sequence used to frame the early portions of most types of yoga classes. While there are many variations, it covers many poses that are called upon frequently during one’s practice. So this heating introductory flow is a great starting point for newer yogis and seasoned ones to incorporate when hitting their mats.

Yoga for Men

Start by standing at the top of your mat in what is known as Mountain Pose, or Tadasana. Stand with your feet hip-width apart, arms at your sides. Turn the palms to face forward and lengthen your fingertips by spreading them apart. Take 5 breaths here to settle into the space.

Yoga for men

Inhale as you sweep your arms out to the side and overhead into your Upward Salute, or Urdhva Hastasana. Gaze toward the sky, then bring the hands to rest at your heart in prayer for one breath.

Yoga for men

Repeat the sweeping of the arms upward, then exhale as you fold in half at the hips into a Standing Forward fold, or Uttanasana. Bend the knees if needed and rest your hands beside your feet while drawing your nose towards your knees.

Inhale as you lift your chest halfway, lengthening into a flat back. Shift your weight towards the fronts of your feet while keeping your finger tips on the floor or press your hands into your shin for Half-Standing Forward Fold, or Ardha Uttanasana.

Yoga for men

Exhale as you step back into a plank pose with your hands directly beneath your shoulders and feet hip-width part. Inhale and shift your entire body forward so that you are on the fronts of your toes, and exhale as your lower your body to the ground for Four-Limbed Staff Pose, or Chaturanga Dandasana. Remember, as you lower, keep your elbows close to your body, almost as if your inner biceps are skinning your ribs.

yoga for men

Uncurl your toes for Cobra Pose, or Bhujangasana as you press the tops of the feet into the earth, inhaling as you draw your chest forward and straighten your arms. Relax the shoulders, letting them fall away from the ears and relax the glutes.

Yoga for Men

Re-curl the toes and exhale, while lifting the hips to Downward Facing Dog, or Adho Mukha Svanasana. Ground down through your hands and heels as you lift your sitting bones to the sky. Close your eyes or gaze through your knees for a cycle of 5 breaths while workings to lengthen your heels towards the earth (it’s ok if they don’t touch, but work to elongate those hamstrings).

Bring the feet to touch, and on an inhale, lift your heels, then bend your knees. Exhale as you walk your feet to meet your hands and repeat steps 2-7 about 10 more times.

Arielle Miller, Fabletics Master

We Are All Orlando

Arielle Miller / Build connections, Community, Fitness, mindfulness, Yoga / Love, Orlando, Orlando Shooting, Pride, Pride Month, Yoga / 0 comments

June 17, 2016

I have been waiting to write about the tragedy in Orlando. Clinging to news reports, briefings, and viral videos circulating on social media, the events of this Sunday past have forever been imprinted on my heart. Like 9/11/01, the stirrings of the morning—where I was, who I was with, what I was doing, where I went in the midst of such tragedy throughout the day are, and will remain crystal clear for the duration of my life.

It was like any other Sunday morning. I tossed anxiously in my bed, fearful [as always] that I would oversleep to teach my 9:45am yoga class. I picked my phone up, carelessly scrolling, then put it down to only repeat this charade on and off for some while. Finally, something caught eye—“My heart is with the victims and survivors of the attack in Orlando.”

WHAT?!

Immediately, I popped out of bed and started feverishly googling terms like “Orlando, attack, shooting…” My heart sank. As I delved deeper and deeper into the early morning shooting at Pulse nightclub, the numbness of the reality started to wash over me—there were 50 innocent people dead at the hands of one person—one person—one person—one person.

I cried.

I sobbed and wailed by myself in my apartment. Tears strewn down my face as I struggled to understand the horror that resides in some people’s hearts and I wept for the families, the victims, and the survivors.

I considered subbing out my yoga class. Like 9/11, I knew people would be glued to all news outlets and selfishly I wanted to stay home so I could support those who needed it and not miss one bit of breaking news. But then it hit me—I had to go to class. Like any and all terrorist attacks, we must refuse to alter our lives and live in fear. I had to go to class and hold space for the beautiful souls plucked from our grasp too soon. As a yoga instructor, teacher, friend, wife, sister, teacher, writer—whatever, I had an obligation to lead my class and honor the victims with a moment of silence and combating such raw hatred with pure and honest love.

As my students shuffled in for class, the music pumping, I wondered if I had the capacity to hold myself together to lead them through opening meditation and then the ensuing workout. I doubted myself, and my body trembled with nerves and sadness. I decided to keep things simple—not get too deep into the who-done it and all, so the focus really was on the fallen, the survivors and their families.

I committed our class to love. To rising up as a community—no matter your religion, political affiliation, gender, sexual orientation, socio-economic status, etc. We held hands with those around us. We clasped hands with people we didn’t know, squeezing one another as we leaned on each other. Community is supporting people whether you know them or not. Community is representing one another when others cannot represent themselves. To be a community means to be a voice, support, and undying love for one another—no matter what.

On Sunday, in a yoga room far from Orlando we saw our comrades and we felt deeply for them. We bound ourselves to strangers, not because we were told to, but because we wanted to and it felt right. We held hands several times during class in solidary to show that nothing can and will break us. Our faces ripe with sweat and muscles shaking, we vowed to never turn our backs on each other and to be strength for those who need it. What happened in Orlando is not specific to anyone group—it IS all of us. This is not a solely a gay rights issue or even a Latino issue. We mustn’t start labeling these atrocities as such for it aims to further divide us. What happened last Sunday could have been anyone of us enjoying life, libations, music, and singing and dancing. We are ALL Orlando. Gay, straight, bi, black, white, Asian, Jewish, Christian, and so so so much more— We are ALL Orlando.

We are ALL Orlando.

Rise up in love, stand up in love, and refuse to be broken down. As the great Martin Luther King Jr. said, “Darkness cannot drive out darkness, only light can do that. Hate cannot drive out hate, only love can do that.”

Taking A Break Doesn’t Make You A Quitter

Arielle Miller / Acceptance, Accountability, balance, Commitment, Goal Setting, Lifestyle / Fitness, Motivation Monday, Passions, Taking a Break, Training, Weight Lifting, Yoga / 0 comments

April 25, 2016

Sometimes when we are working so hard for something that we want we just lose steam. Ironically enough, last week’s Monday Motivation post Stop Fighting Yourself To Find Yourself, was about my newly renewed fitness goals and drive. It was almost as if by writing that post I jinxed myself because after Tuesday rolled around, I sunk into a little funk and I remained stuck in neutral all week. I no-showed on a workout, tried swapping things around which really translated to putting workouts off, and then put it off again, and well, I never got to them. I racked my brain trying to figure out what was up. Aside from the 5 planets in retrograde which I was so clearly feeling, I resolved to accept that for whatever reason; I needed a little break.

During the week, there were moments when I briefly wallowed and questioned my self-worth but I tried my absolute best to resolve that this is what my body is telling me: Take a little break. While stillness is somewhat of a challenge for me, my general lack of motivation all week even with my writing projects left me questioning everything. Am I on the right path? Am I being silly trying to get into body building? Am I even a good instructor? I mean, it is amazing the things one thinks to themselves when they finally have the time! Normally I make it a point to keep my self-talk incredibly positive but this week, for the first time in a long time was just blah. But that’s life, isn’t it? Sometimes it’s great, sometimes it just is, and sometimes, it’s blah.

I knew that the only way to get out of this little slump was to pull myself out of it. So on Sunday afternoon, I came home from teaching yoga and hit the gym. I expected to feel out of it after missing 5 days but instead, it was the complete opposite. I felt energized and strong. My focus was laser-like with iron will (pun intended). It felt good to re-commit to myself. I embraced the sweat like a baptism. And just like that, my fire that dwindled was reignited and the pit of my belly was blazing.

Fitness like anything we choose to participate in life requires constant focus and re-direction. Sometimes our focus is elsewhere—we find a new class, a new instructor, or discover a new studio, and we take some time to grow. Other times we need to give ourselves permission to find ourselves then come back and remember what we love about sweating, movement, our passions, our work, our anything else in our lives that once brought us happiness. For me, these last few days were a lesson in taking a step back and honoring myself. I listened to what my body and my mind needed. Now feeling recharged, I am more prepared than ever to take on the week. Motivation waivers my friends. You are only human. But know this, as easy as it was to give something up, it is just as easy to invite it back into your life.

Is there something you’ve moved away from? Want to rekindle your relationship with yoga, Pilates, cycling, lifting weights, reading, cooking, or wine tasting? What are you waiting for? Stoke that ember within, reignite that deep belly fire and get back to your passions—they’re waiting for you.

Yoga

A BEGINNER’S GUIDE TO YOGA FOR MEN

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