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Courtney Robinson Yoga
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The Quit List

8/22/2019

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Feeling overwhelmed? Life feel somewhat out of control? Feel that no matter what you are doing you simply can't keep up? 
The other day I was listening to a podcast and the person being interviewed mentioned that each year they had a "quit list" of all the things they were going to quit that weren't really enjoyable or adding value to their life. This is genius I thought.  As an overcommitted, perfectionist, workaholic this sounded like an amazing idea. So I started my own quit list. What in the world does this have to do with yoga you ask? Well everything. What is yoga? Yoga is the "yoking" of the mind and body. You see the body can do nothing without the mind. The practice of asana or postures is one limb of eight that is involved in changing patterns, or habits. In the yoga world often known as "samskaras" or mental and emotional patterns or one might even say neural pathways. 

Our subconscious mind is controlling much of our life, meaning we do many things without really thinking it through. In order to change this some tools are to  visualize the process or outcome,  focus on whats important,  meditate, we practice discipline, all of this is yoga. For more info look into the eight limbs of yoga. 

Here is my quit list and it was not as easy as one might think. I am also including my "what to focus on list"  when I quit the other craziness.

Courtney's Q​uit List

1. Quit focusing on creating a side hustle (website, blog, vlog, more ebooks)  when we have three jobs that are bringing in plenty of money. When and if I do these it will be simply for fun. I instead will focus on the three business we run that are making money, increase those profits by managing the books, marketing, and calendar. Optimize what is working and running. 

2. Quit worrying about finishing another book or having a goal for a book until I retire and I'll revisit. I have three books in the works. One is in editing so I will finish it and get it published. Then the other two if I have the free time I may upload those as an ebook but it will no longer be a priority. Only after everything else is done will I focus on this, if I want to.

3. Quit saying "yes" to projects that wear me out, take my time and don't produce income. I have gotten a lot of media attention this year and it has not brought me one bit of money except book sales. At $3 average on a book (about $700 a year) that is less than a week of work.  I will instead focus on things that make me feel good about sharing or helping others. If it helps someone or can possibly result in more money I "may" do it. 

4. Quit trying to learn new ways to sell stuff. Use what I have, Facebook Market place, Instagram, Craigslist and good old fashioned yard sale type stuff. Let go of making money online with anything else than what I am already doing. Let go of the darn "shoulds"! 

Before taking on anything else these things should be optimized in my life. 
WHATS IMPORTANT LIST

1. Doing my best at my current job. Showing up, doing a good job that is most important, everything else is not necessary. I have already proven myself. 

2. Manage the income we have better. Follow a budget, handle the taxes, handle the investments and tax deferred retirement accounts and health savings, optimize what is coming in by saving, cutting spending, and investing wisely. 

3. Manage the household. Take time to organize our life in regards to food, finances, organization of space, cleanliness, maintaining order and operations, autos and animals. 

4. Manage my own self care. Eating healthy, exercise, being in nature, time off, reading, watching movies, travel, flea markets, yoga and meditations and generally having down time. 

5. Finish what I have committed to and look at this list and make sure these things are going well and I have time for them before taking on anything new. 


There you have it. Basically it's focusing on "What's important and letting go of everything that is not". I need structure to do this. I need list to bring me back to ground. As a creative if I don't have structure I get willy nilly in my ideas and before long my day dreams are taking on a new reality that has created a ton of self imposed work. This keeps me from really enjoying life. 

What are you going to quit to focus on what is important? Share with me if you like. 

Love,
​C
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Minimalist Exercise, Yoga and Meditation Routine

8/15/2019

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 Routines can be hard to establish but once you have them in place they become part of your everyday life. I'm a busy working mother, wife, and friend.  If I tried to stick to an hour a day routine at a gym everyday it simply wouldn't work for my lifestyle and I am quite sure I would fail.  At different times in my life going to the gym for an hour a day may have worked and off and on for many years I did this. I myself worked in the gym setting for many years as a teacher and administrator. Now I live in the middle of nowhere, all but one of my kids has grown and moved on, and life is very different. Finding "Minimalist Fitness" has been such a great find in my life and I am in good shape because of it. What is it you ask. It's setting a routine that works for you that takes very little time. It's also flexible. And for me personally it cost nothing. 
Here is how it works for me. 

1. I work out 5 to 6 days a week for a minimum of 20 minutes at home with You Tube.
2. I commit to two strength training workouts per week of 13 to 20 minutes, with You Tube. I love HASfit.
3. I commit to two to three days a week of cardio, which is often walking on my treadmill. If it's nice out I go outside and usually do two miles. If I am on the treadmill I often end up going at least 30 minutes because I love to listen to podcast. 
4. I do not allow myself more than 2 days without exercise. This means when I don't exercise if 2 days go by I make myself do something stat! This is called the 2 day rule and it is invaluable.
5. I try to go to a yoga class once a week but more often make it twice a month due to time and distance. 
6. I don't get militant. Moving is my priority,  something over nothing. 

What my workouts look like. Here is what the past week looked like. 
  • Monday I did 30 minutes on the treadmill.
  • Tuesday I did a 13 minute ab routine, 5 minutes of yoga and 5 minutes of mediation.
  • Wednesday I did nothing.
  • Thursday 20 minutes of low impact combined strength training and cardio routine, 5.30 minutes of yoga, and 5 minutes of meditation.
  • Friday I did nothing.
  • Saturday I did 20 minutes of strength training. 5 minute meditation.
  • Sunday I did 30 minutes of cardio.
  • The Monday before I did one hour of yoga at the studio, included about 15 minutes of meditation.
 
This adds up to 3 hours 3.5 minutes of activity and  35 minutes of meditation (outside of my job which I don't count). 
There where two days I did nothing. Notice on some days I did as little as 20 minutes. The most I did was an hour and that was a class. 

I've gotten in really good shape, lost a bit of weight (15lbs) and I've been at this for a year. I was doing much more previously and not losing weight. I combine this will a paleo, low carb diet and have one or two cheat meals per week (which are still fairly healthy, maybe three small pieces of gluten free pizza). 

Do what you can. Something is always better than nothing. 
Minimalist fitness usually is defined as about 15 to 20 minutes a day, most days of the week, with a day or so off here and there. That's not to hard! 

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August 13th, 2019

8/13/2019

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Medical Yoga Therapy

Many people today live high stress unhealthy lives. This stress often means working long hours, eating processed and fast foods, not getting adequate exercise or sleep which leads to many health care problems and disease. Lack of management of stress and self care often lead to heart disease and other diseases like cancer, diabetes, liver disease, lung disease, and suicide. The leading cause of death in the U.S. to date is heart disease. 

The purpose of yoga therapy in management of heart disease and other disease process is to teach the participant to learn to manage their stress with breathing exercises, progressive relaxation, postures (stretching), meditation, and visualization. Yoga therapy has been shown to reduce glucose levels, reduce depression and anxiety, keep the cardiovascular system in tune and have many psychological benefits. 

Yoga therapy is one element of four in the Ornish Reversal Program which is a noninvasive intensive cardiac rehab program. In conjunction with nutrition, proper exercise, and love and support, yoga therapy is useful in not only improving but reversing heart disease.Through the study of epigenetics (the blueprint of our genes and how they express themselves) we now know that lifestyle and stress management play a huge role in the health and well being of an individual long term. 

In conclusion reversal of heart disease through the four element approach of exercise, nutrition, stress management through yoga therapy and love and support has been proven by Dr. Dean Ornish . The Ornish program is covered by Medicare and many other insurance companies.  This saves hundreds of thousands of dollars in health care cost and improves the quality of life for the individual. The Ornish program is expanding in the United States and at this time there are several more clinics looking to open in Arkansas. 
Saline Heart Group, under the guidance of Dr. Allan Hatch, is expanding the Ornish program to more individuals. Anyone can participate in the program with a referral if they qualify under the guidelines. There is no need to change physicians to participate in this program. 


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What to Charge for Your Services as a Yoga Teacher

7/24/2019

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Advice to New, Struggling and Those With Aspirations to Teach Yoga

7/18/2019

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Circa 1977 a little blond headed girl turns on the black and white t.v. to P.B.S. to see Lilias Folan teaching yoga. She has no idea what's going on but does the practice with the t.v. and loves it. She feels like she is in dance class without the awkwardness or the clumsiness she often feels in ballet. She enjoys the pace and doing the practice with the t.v. and not in front of others. This little girl is an only child, mostly plays with the boys in her neighborhood, has divorced parents, is being raised primarily by grandparents, walks on her tiptoes and usually has some animal thrown over her shoulder, she is painfully shy and has a had a lot of trauma in her life for such a short life, she often feels like she doesn't belong. This practice feels somehow healing though she won't find the words for it until many years later. 
Fast forward to 2019,  forty two years later and that little girl (I'm sure you guessed was me) is sitting in her office about to go in and teach a stress management yoga therapy class for intensive cardiac rehab and she is now at forty eight a medical yoga therapist in cancer and cardiac rehab.

The take away I will give you ahead of time, as I tend to be a rule breaker. If you go into a field like this for a career you better make damn sure you love it because it will challenge you at best and your ego will simultaneously heal and be torn apart the day you decide to become a teacher of the practice. You will never feel that you know all there is to know. You will struggle to feel appreciated, validated and at times you will help someone potentially save their life from debilitating pain or depression. It is wonderful and awful at the same time, or as I tell my clients "good and hard coexist".  
As I write this I have been a professional in the field since 2001, eighteen years of diligent teaching. It's taken me that long to be able to support myself as a teacher.  And I have worked by behind off. 

I'm not telling you this to discourage you or to dissuade you from teaching, continuing to teach or from becoming a teacher. I'm telling you this so you can get the honest truth and make an informed decision. If you want to know more about me you can see my videos or read my book but here I want to tell you more about teaching and making that decision.

Here are ten things to think about as you build a teaching career or before you become a teacher. 
1. Before you spend money becoming a teacher learn all you can about yoga. It's not like a retreat to go to school. It actually is school.
2. Don't do it for the money. There isn't a lot of money in the field, only a few people can survive only on teaching and even if you own a studio or school it's still really challenging (I've done both).
3. Many days you will be walking on clouds as someone shares how their life has been changed by the practice you shared with them. These are the days that shine.
4. Many days you will stare at an empty classroom because no one will show up. Especially during holiday season and summer. You will wonder if it's you. It's likely not.
5. You must promote your classes.  
6. Get comfortable accepting money for your services unless you are independently wealthy. See your teaching as an exchange of energy, money is energy. 
7. If you find a good training it will benefit you the rest of your life but whatever you do don't pick a training simply by location or cost. Take classes from the teacher or look at their work online, meet them in person if you can and make sure you talk to some people who they trained. I've known schools that closed in the middle of training and people lost money. 
8. Never assume because people practice yoga they are ethical. There are unethical people in all career fields and if you go into this field and you start to grow you will deal with it and it can be soul crushing if your expectations are to high. 
9. Be business like, have contracts, treat it as a business. You must protect yourself.  Take it from me you may think some people are your friends or that because they are yogi's they will be ethical but that is not always the case. 90% of people are good but 10% are not and they are out there and if you are a kind and benevolent person you will likely deal with them. 
10. Show up, day in and day out. Don't overuse subs. If you do have to cancel a class get a sub if at all possible. This depends on your clientele.  Be dependable. 

If you want more information about what school is like my book is the curriculum that I used to train over 225 people over ten years of owning a school. I am retired from that now but my curriculum in still available on Amazon and other major book sellers online.

Thanks for being here. 

Love, 
​Courtney




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My Interview with Yoga Journal

7/16/2019

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THE TAKE AWAY: Never give an interview without written permission that you will be able to proof the work before it is released. 





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​So much of me doesn't want to be writing this, however, there is a bigger part of me that cannot stand by and be quite. I've seen this happen to many people I know and love and It has happened to me on numerous occasions. What is it you ask? Being in the media and your words being taken out of context or paraphrased. Here is what happened. Early this year I was asked to speak to Yoga Journal about the work I do as a medical yoga therapist in cancer recovery care rehab. I was really excited and printed up the information you see at the bottom of this page and sent it to the journalist then prepared for my interview. The interview lasted for about an hour and went on with questions and answers for days. At the end of the interview I was asked why did I think yoga wasn't covered by insurance. I stumbled, I tried to give an answer but then I realized very quickly how uncomfortable this made me because this is not my scope of practice. I don't deal with insurance. I requested not to be on record speaking about insurance and gave them the information to speak to someone who knows more about this than me. I left it there. 
When I was cruising the internet I came across an article by YJ called "Why isn't Yoga Therapy Covered by Insurance?", and guess who one of the experts was? You guessed it, me! Ugh.  So I was nervous about the magazine being released and sure enough 99% of my interview was not there. What was there was bits and pieces of my words for another article I didn't know I was being interviewed for.

 My choices were to leave this be and just go on. Or to use it as a way to catapult myself and say "Oh look at me I'm in YJ!" or I could tell the truth even though my fear is I will seem ungrateful. You see someone who believed in me recommended me for this. Someone who knows I do the work. I'm so grateful for this person and the others who have lifted me and supported me and I don't want be disrespectful of that. That being said I have to be honest with you all the readers. When you see this article please know that what is printed with my name on it is not in context, it's speculative at best, and though I do believe the Ornish Reversal program will be the first to get cancer approved and that is my hope, but also an opinion. 
The article is not bad, it's not completely wrong it's simply not the interview I gave.                
* I do want to say I had a great experience with
"Yoga Therapy Today" magazine earlier in 2019. They had me do multiple proofs and were so professional and kind to me. I'm forever grateful to them and to my mentors and students who have lifted me. 


Here is the information I sent Yoga Journal and the conversation I had was based on this. All of the blue links are to the research I sited. 
Medical Yoga Therapy in Caring for those with Cancer
by Courtney Robinson

One of the main purposes of yoga therapy in management of disease is to help the nervous system regulate back into balance or homeostasis where the body can begin to assist in it’s own healing process. In the program that I teach at Saline Heart Wellness Center, a cardiac intensive rehab (that is also moving into non invasive cancer care), participants learn to manage their nervous system with breathing exercises, relaxation exercises, postures (stretching), meditation, and visualization. In addition to yoga therapy the participant are also given modified exercise programs, nutrition information and group support as well as other educational programming that fit the needs of the patient. 
Yoga therapy has been shown to reduce glucose levels, reduce depression and anxiety, modulate immune function, decrease inflammation, and reduce the need for pain medications. Yoga asana can reduce lymphatic congestion, assisting with lymphedema, reducing the heaviness of limbs and increasing range or motion. In caring for those with cancer or who are in remission this can lead to better life quality, reduction in chronic pain, better digestion, increased psychological health during treatment and beyond. Through the study of epigenetics (the blueprint of our genes and how they express themselves) we now know that lifestyle and stress management play a huge role in the health and wellbeing of an individual during treatment and over the course of their life. 
In our wellness clinic we have several wellness programs including traditional cardiac rehab, intensive cardiac rehab through the Ornish Reversal Program (where I also teach) & nutrition counseling. 
Through the Ornish program we have seen improvements in overall health, including depression, anxiety, reduction in pain, increase in mobility and reduction in inflammation. Many of the participants in the Ornish program have other existing illnesses, often including cancer, and find improvements in all areas of their life. Moving into the care of cancer seemed a logical next step for us. Often unfortunately treatment for cancer can impact heart health. Dr. Ornish has shown in his research that there are improvements in many areas of health including cancer when people go through the reversal program, unfortunately at this time most insurance companies will only cover 
the program for specific cardiovascular conditions. We hope to reduce the impact on the heart during treatment and if these patients need heart health we will also be able to offer them the services they need. 
Personally as a yoga therapist I have worked one on one in the private sector for nearly two decades with people who have or have had cancer. I have seen the same improvements over the years. They often remark to me how much better they feel. Some of the things I’ve seen and have been told are the ability to do simple daily task that were once painful or difficult, reduction in the need for supplemental oxygen, less pain, increased energy, a better sense of hope and wellbeing & the ability to use stress reduction techniques during treatment. 
It is a great joy to go to work everyday and see people have improvement in the quality of their life and overall well being. 
Courtney Butler Robinson, C-IAYT, E-RYT 500, RYCT, RYPT, is also trained in Yoga of 12 Step Recovery (Y12SR) and in Prime of Life Yoga (POLY-500). Courtney is the author of “The Mud & The Lotus: A Guide and Workbook for Students of Yoga”. As a yoga therapist, Courtney works as the Stress Management Specialist for the Dr. Dean Ornish Reversal Clinic and as a Medical Yoga Therapist in Cancer Rehabilitation at Saline Wellness Heart Center, under the supervision of Dr. Allan B. Hatch, MD. Courtney currently sits on the lead group for “Yoga and Cancer Standards” assisting in setting standards for future trainings for yoga in cancer rehabilitation. She has owned Balance Yoga and Wellness, a Registered Yoga School since 2008, leads workshops and presents at conferences on the topic of yoga in healthcare. She has recently been featured on “The Connected Yoga Teacher Podcast” episode #89”, in “Yoga Therapy Today Magazine” and in various other online and print media.



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10 Things to Do Today for Depression and Anxiety

7/15/2019

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​1. Take a multivitamin, Vitamin C, and a B stress Complex.
2. Take flaxseed oil. It helps with regulation of your nervous system.
3. Meditate for 5 minutes. Use the free Head Space App.
4. Exercise for 10 to 30 minutes.
5. Do a gentle yoga video or take a class. Even 5 minutes. 
6. Write down three things you are grateful for in this moment. Visualize for an added bonus.
7. Take a shower and get dressed and put yourself together (even if you don't feel like it). My Granny used to say "Put on your lipstick". Whatever works my friends. 
8. Say this in your mind, out loud or on paper "I am ________________(Something positive and present tense)".  Such as "I am brave. I am smart. I am capable. I am joyful. I am healthy. I can do hard things. I am worthy of love."  Repeat often, even and especially if you don't feel it. 
9. Take a moment and ask yourself "What is going on in my life right now?" Then answer in your mind, listen, name it, don't try to fix it just notice and be aware.
Then if you find "I am stressed because.............." (fill in the blank), then say "What do I need to feel better?", take a moment with your eyes closed and hand on your belly and see what comes up in your mind or gut. Your higher self will only lead you to good.
10. Smile, watch a good movie, put on music, turn on twinkle lights, open the blinds. 
*Bonus: Eat some protein or a complex carb. Proteins help your blood sugar stabilize and complex carbs can help with serotonin uptake. Think oatmeal. :) Much Love friends. 
Courtney Robinson C-IAYT and Solution Focused Coach U.C. I. 
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The Zen of a No Buy Challenge

7/15/2019

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I am in a constant struggle to explain this to people "IT IS LITERALLY ALL YOGA" and what I mean by that is yoga  translates to "yoke" or to connect the mind and the body. How the mind thinks the human goes. Asana or postures is only one small part of yoga. If you don't think it you don't do it. The state of your mind and your perspective is often the state of your life. Now I am not saying that everything that happens to you is because of how you think, however much of the way our life looks and how we respond is because of how we think.
If I like a bohemian aesthetic and I'm a bit of minimalist about having to many possessions and I desire a simple life, I am probably not going to care to much if my cups match or if I have extra sets in the garage.If I value exercise and good health then I will likely make time for those in my schedule.


In a "No Buy" year you start off thinking "Well this will really save me money". This is why "No Buy's" often happen. For me the "No Buy" was more because I moved to a smaller home after raising four kids after a divorce in a big rambling 1930's house and I was sick of stuff. Even though not a collector or hoarder I had the stuff of six people (my new husband included) and tons of storage to not deal with it. It was a major pain to move and I wanted less, far less. So here comes the "No Buy".
I was already frugal, and good with money but I desired more and this is what I could think of. I decided no "new" clothes, no shoes, no purses, books or jewelry. I had some caveats to replace things. So not buying kept me from shopping and not shopping gave me time. And having time gave me time to read, workout, and spend time with family and friends. You don't realize how significant this is until you aren't doing it, even if you think you are not a shopper now...trust me on this one.
Here are 10 things I discovered on my "No Buy" year that gave me a new sense of simplicity and a feeling of peace (there is the mind body).


To see more on my No Buy Year you can look at the VLOG here.


Contentment, self care, discipline is all in the first limb of yoga.


1. When you don't shop online or at the stores you have more time to spend on exercise or yoga practice.
2. You have more time to spend on reading.
3. You have more time to spend on hobbies.
4. You have more time to meal plan and cook.
5. You desire less because you are not looking. *This right here is in the Yoga Sutras!
6. You realize how much you don't need to be happy.
7. You realize how much you don't need period and how stuff weighs you down.
8. You have to deal with not filling that void that shopping filled. You have to ask yourself the hard questions and getting through that is really enlightening. It makes you realize what really adds value to your life and what doesn't.
9. You become more resourceful. You find new and creative ways to do things, this strengthens your mind and creativity.
10. You become creative with what you have. I came up with all kinds of clothing combinations once I had less, I felt better dressed this year than any.
11. I realized my perceptions of what I thought I needed actually were only perceptions, on a daily basis I could get by on so much less and that felt amazingly freeing.




If you feel like you would like to try a "No Buy" then some guidelines might be to try a week or a month. You will need necessities but that depends on you. Maybe you buy the basic foods and toiletries you need for a week and get by on that budget.
Maybe you want to try to budget for a month. Set up a minimal budget for what you need, food, bills, and gas and if you know you have something coming up like a date night then set a budget for that or make a plan to do it free. You set the rules.


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July 15th, 2019

7/15/2019

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July 05th, 2019

7/5/2019

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To

​To To ​Ten Simple things you can do today to reclaim your health for nearly no cost.
1. Exercise for 10 to 30 minutes. Take a walk, go on a hike, ride your bike, do an internet workout video.
2. Meditate or sit quietly for 5 to 10 minutes : I like the Insight Timer app on my I Phone. It's free.
3. Eat some veggies (not fried).
4. Eat a serving of fresh fruit or a healthy fruit smoothie without the sugar.
5. Drink a few glasses of water.
6. Talk to someone you trust about your feelings or call and ask about how they are.
7. Make a meal plan for the week that includes beans, peas, grains, fruit, veggies, clean soy, nuts, and yogurt.
8. Give or get some hugs.
9. Shut off all social media and news for one day or at least 1/2 a day. Turn the dang phone off.
10. Go to bed on time or an hour early allowing for a full 8 to 9 hours of sleep tonight.

​ To see an interview with Courtney on Reclaiming Your Health please watch the video below. Thank you. 
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    Hello I work as a medical yoga therapist, writer, presenter and have been in the yoga world as a teacher since 2001. I've been a practitioner since I was a young girl. 

    Here I share post I've made over the past eleven years and new post with new musings and teachings from my current work. Thanks for being here.

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