Tag: over 40

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BATTLING BURNOUT: NAVIGATING MODERN LIFE

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Burnout – the struggle is real!

burnout

We are talking about burnout because it’s as real as that third cup of coffee you’re eyeing right now.

It’s that feeling of being utterly drained, mentally fried, and emotionally wrung out. If you’re nodding along, feeling like your life is a constant game of juggling balls made of glass, then you’re not alone.

So, what exactly is burnout? Well, it’s like trying to run a marathon with lead weights strapped to your ankles. It’s that overwhelming sensation of being pulled in a million different directions, with every task feeling like it’s due yesterday and will be due again tomorrow. Sound familiar?

Picture this: you’re juggling a demanding job, maybe climbing the corporate ladder or running your own business.

Now, add in the pressures of dealing with adult kids who still haven’t quite figured out this whole “adulting” thing. You know the drill: they need advice, financial support, emotional reassurance, and maybe grandkid babysitting while they’re at it. And let’s not forget about the job that’s demanding more from you than ever before. Deadlines, meetings, projects – it’s a never-ending cycle.

Another ball to juggle? Taking care of Mom and/or Dad. Doctor’s appointments, medication schedules, making sure they’re comfortable and cared for while trying to navigate the murky waters of healthcare, finances, and emotional support. It’s a whole other level of responsibility.

How does burnout affect us?

Sounds exhausting, doesn’t it? Well, that’s because it is! Burnout doesn’t discriminate; it can strike anyone, regardless of age, gender, or background. It can wreak havoc on both our personal and professional lives faster than you can say “take a breather.” From sleepless nights to snapping at loved ones, the signs are all there.

But for us, seasoned women who’ve seen our fair share of battles, the stakes can feel even higher. We’ve spent decades honing our multitasking skills, balancing countless responsibilities, and putting everyone else’s needs before our own. The harsh truth, however, is that you can’t pour from an empty cup.

There is good news though! There are ways to combat burnout and reclaim your sanity. Here are a few tips to help you kick burnout to the curb:

6 tips to battle burnout

  1. Set Boundaries: Learn to say no without feeling guilty – both at work and at home. You don’t have to be superwoman, and it’s okay to prioritize your own well-being.
  2. Delegate Like a Boss: You don’t have to do it all yourself. Whether it’s at work or within your family, learn to delegate tasks and share the load.
winning burnout battle

3. Prioritize Self-Care: I cannot stress this enough. Self-care isn’t selfish; it’s survival. Make time for the things that bring you joy, whether it’s a bubble bath, a walk in nature, taking a yoga class, or losing yourself in a good book. And don’t skimp on sleep – your body and mind will thank you for it. Prioritize self-care like it’s your job.

4. Seek Support: Don’t be afraid to lean on friends, family, or even professional support if you need it. You’re not in this alone, and it’s okay to ask for help. This could look like hiring a cleaning service, delegating tasks at work, or enlisting your siblings to pitch in with or hire help for caregiving duties for your parents.

5. Find Balance: Balance is key to avoiding burnout. Take a step back and assess your priorities. Are you spreading yourself too thin? Are there areas of your life that need more attention?

6. Practice Mindfulness: In a world that’s constantly pulling us in a million different directions, mindfulness is like a life raft in a stormy sea. Take a few minutes each day to breathe, center yourself, and tune out the noise. Whether it’s meditation, yoga, or simply savoring a cup of tea (or glass of wine!), find what works for you and make it a non-negotiable part of your routine.

Burnout is NOT a badge of honor. It’s okay to take a step back, reassess, and reprioritize. Your mental and emotional well-being should always come first. So, take a deep breath, put down those juggling balls for a moment, and give yourself the grace to recharge.

You’ve got this! 💪🏼

laylo yoga and wellness

Isn’t it time to leave burnout behind and lead a life that makes YOU a priority? Consider rebooting your mind and body with one of our wellness retreats! Designed specifically to immerse you in an environment that takes you out of your daily grind, you will be able to focus on crafting your life in a way that honors your family and career while carving out time to pursue interests that excite you so you can feel balanced, fulfilled, and calm. Get on the info list so you know what is happening, when, and where!

P.S. Let’s be besties!! Follow us on Instagram, Facebook, YouTube, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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EMBRACING CHANGE: NAVIGATING MENOPAUSE

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Hello Menopause!

menopause

One minute you’re a pre-teen, excitedly – naively? – waiting for your first period and the next minute you are kissing it goodbye (good riddance!)

Menopause!

The problem is, just like your excitement for your period to start – all that talk of becoming a woman and such – excitement over its ending is also more than a little bit overblown.

I distantly recall looking forward to menopause and the end of the hassle of my period. And then it actually happened. Yes, the hassle of my period was a thing of the past, but now a whole new pack of hassles came my way.

New phase = New problems

First off, let’s get real about the physical effects of menopause. Hot flashes? Night sweats? Mood swings that make you feel like you’re on a never-ending emotional rollercoaster? Yeah, been there, done that. It’s like our bodies are playing a cruel joke on us, right? Our hormones decide to throw us a curveball and seem to be having a wild party of their own.

Not everyone experiences all of these issues, but these are the most common:

  1. Hot flashes: This is one of the most common symptoms of menopause. Hot flashes involve sudden feelings of warmth, which can cause flushing of the face and upper body, sweating, and sometimes chills.
  2. Night sweats: Many women experience hot flashes at night, leading to excessive sweating during sleep.
  3. Vaginal dryness: Decreased estrogen levels can result in thinning and drying of the vaginal tissues, leading to discomfort, itching, and pain during intercourse.
  4. Mood swings: Fluctuations in hormone levels can contribute to mood swings, irritability, and feelings of sadness or anxiety.
  5. Sleep disturbances: Many women experience difficulty falling asleep or staying asleep during menopause, often due to night sweats or other symptoms.
  6. Weight gain: Changes in hormone levels and metabolism can contribute to weight gain, particularly around the abdomen.
  7. Changes in libido: Some women may experience a decrease in sex drive during menopause, while others may experience an increase.
  8. Changes in skin and hair: Decreased estrogen levels can lead to changes in skin elasticity and moisture, as well as thinning and loss of hair.

Sound familiar?

I recall when hot flashes started making an appearance in my life. I was in the middle of moving. My company was going through a sale and my job was eliminated. They asked me to move 600 miles away to take a different role within the company. My husband was on board so we sold our house, bought another, and prepared to move. And then my new job, the one I was uprooting myself and my husband for was eliminated too!

So a little stress and anxiety going on. I thought the stress was getting to me or that I must be coming down with the flu or something. I was feeling hot and then cold, and an anxious pit in my stomach like I was in a rapidly dropping elevator. It sounded about right for the amount of turmoil going on in my personal and professional life.

But then it kept happening.

It slowly began to dawn on me what was going on. Then, when I put on 25 pounds in 6 weeks for no apparent reason, I started to panic! As someone who had spent their entire adult life working out, eating right, and doing all the “good” things, I thought something must be really wrong.

My doctor’s reaction? “Oh, it’s just menopause. Get used to it. It’s part of getting older. Here – take these hormones.”

Ummmm – WHAT?!

I couldn’t believe that this advice was the best I was going to get from the medical community. But sadly, many women have similar experiences.

Yoga for menopause

I felt like I needed more support than what I was getting from my doctor.

Enter yoga.

I discovered that when you roll out your mat and sink into a soothing child’s pose or flow through a gentle vinyasa, you’re not just stretching your muscles; you’re also giving your nervous system a much-needed break.

Yoga has this incredible ability to tap into our parasympathetic nervous system, aka our body’s built-in chill button.

So when those hot flashes come knocking or the mood swings start creeping in, a few minutes on the mat can help you find your center again.

But it’s not just about the physical stuff. Menopause can also take a toll on our mental health, leaving us feeling like we’re lost in a fog of uncertainty. Anxiety, depression, and that nagging sense of “what’s next?” can become all too familiar companions. This is where yoga’s power to quiet the mind comes into play.

Through breathwork, meditation, and mindful movement, yoga can help us cultivate a sense of inner peace and resilience. It’s like giving your mind a spa day, allowing it to unwind and let go of all those worries and doubts. And let’s be honest, we could all use a little more zen in our lives, especially when navigating the choppy waters of menopause.

Yoga is not a menopause magic bullet

But perhaps the most beautiful thing about yoga is its ability to reconnect us with our bodies in a profound way. During menopause, it’s easy to feel like our bodies are betraying us, like we’re no longer in control. But through yoga, we can reclaim that sense of agency and learn to embrace our bodies exactly as they are.

Whether it’s through gentle restorative poses that nurture tired muscles or empowering strength-building sequences that remind us of our own badassery, yoga invites us to celebrate the incredible vessel that carries us through life’s ups and downs.

So if you find yourself grappling with the ups and downs of menopause, know that you’re not alone. And remember, your yoga mat is always there to catch you when you stumble, to soothe you when the heat rises, and to remind you of the resilient woman that you truly are.

Inhale the good stuff, exhale the rest, and remember: you’ve got this, sister!

laylo yoga and wellness

P.S. Let’s be besties!! Follow us on Instagram, Facebook, YouTube, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

Plus, if you want to stay on top of upcoming retreats, get on the info list so you know what is happening, when, and where!

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5 LIFE LESSONS I LEARNED FROM MY HAIR

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Life Lessons

My hair is living its own life – I’m just sort of along for the ride

And it’s always ready to school me in it’s latest life lessons.

Most of you know I started my professional life as a hairdresser, but really, my hair obsession started far earlier than that.

It started in 1973. I had always had bangs, thanks to my mother’s method of using TAPE (!) to create a “straight” line to cut my bangs. Except that I had some pretty wicked cowlicks in the front and the bangs were never straight.

I decided to let my bangs grow out, to which my mom replied with relief “yes, that is probably best.”

There I was, 7 years old and my hair was calling the shots

Flash forward a few years. 1979. I had my own money – hello babysitting – and paid for my own haircuts. I had a place that I actually liked but my mom had a coupon for a new place and talked me into going there instead.

Immediately the stylist said I should get the “Dorothy Hamill” haircut aka a wedge. I was not into it, I told her I was not into it, I even told her my father did not want me to have short hair (which was the truth).

She said okay.

Then turned me away from the mirror and proceeded to cut – you guessed it – a perfect wedge.

My school picture that year has me looking like I want to kill someone. And I did. That hairdresser.

Jump ahead another few years.

I’m in Beauty School to become a hairdresser.

That’s right – I’m now a hairdresser. In the 80’s.

Perms. Mousse. White Rain hairspray. The whole nine baby.

I had a solid decade of perm.

Then I wanted to color it too.

It was too much for my poor strands so I had to choose.

Color won out. It was the 90’s now. Perms were kind of passe. Warm reddish brown was the new me.

Life Lessons - 80's perm

Enter the phase of trying to just figure it out

After all, two young kids, an active lifestyle, and limited time and funds were the order of the day.

My life has continued to evolve and so has my hair.

I still love style products. I wear it relatively short in spite of what my dad thinks. And believe it or not, I actually like my hair (most of the time).

It all works because I realized my hair is WISE! It was doing more than just sitting on my head, causing me grief. My hair was teaching me some life lessons and I just needed to sit up and take notice.

Lesson 1: Don’t fight it!

Back in the 70’s when the whole bangs situation was rearing up (literally!) my hair was clearly saying “Hey, this is who I am. You can try to do something that doesn’t work but I will assert myself!”

There are parts of you that you quite possibly ignore, thinking they are a little too wild, a little too out there. The more you try to force yourself into a straight line, the more those parts will have to assert themselves.

If you just let it go and let it be what it is going to be, it will likely settle in after a bit and be just fine. You just have to get over the awkward grow-out phase.

We are all growing and changing. Sometimes trying out something new seems weird or out of your wheelhouse initially until you figure out the nuances that suit you.

Lesson 2: Trust your gut

That Dorothy Hamill haircut was the worst! So. Not. Me.

And I had paid for it!

I had someone that was right for me, that knew and understood my hair. But with just a little pressure – and a desire to please my mom – I ignored my gut, went to someone I didn’t want to go to even though it was my own money and paid not just with my money but my dignity as well.

I have had this lesson taught to me repeatedly. I think I was about 38 before it sunk in.

Do what works for you, not for someone else. They don’t have to live with the consequences and you do.

When I first started on my yoga journey I hated it! Eventually, though I figured out what yoga meant to me, focused on that, and then fell in love with it!

Lesson 3: Be who you really are

I loved my crazy 80’s perm. For awhile. My hair, however, eventually objected. “One more perm and I will frizz you!!”

While I liked the kinky curl that defined the era, that wasn’t my hair’s true nature. My real hair was a bit wavy in places, straight here and there, soft and even glossy.

I didn’t need all that frenetic energy. It was not me. Not for my hair and not for my personality. I am not one of those party and stay out late kind of people. I am asleep by 10p (okay really 9:30p…).

Trying to be something I am not just left me frizzy around the edges! While I loved aspects of it for other people, I needed to focus on what worked best for me.

Lesson 4: But also be whom you aspire to be

After giving up the perm I did give in to some color.

Nothing way off base. Just a little more warmth to liven things up a bit.

Still me, just a little bit fancied up.

We all aspire to be a certain way – a little nicer/kinder, more open and friendly, or whatever.

“Acting as if” isn’t about being a fake, it’s more about taking what you’ve got and just pushing to the next level, to be the person you want to be.

Lesson 5: A little control is good; too much just makes you brittle

Hairspray is kinda my first and longest love. Back in the day, it was all about shellacking the hell out of your hair.

It could not move.

It also flaked, made your hair dry and dull and definitely uninviting.

These days I still like some control – hello Kenra 25

But it’s soft, doesn’t build up, and lets my hair still feel like hair.

Life is the same way. Too much control and things may appear to be “perfect” but really your life is stiff and brittle, not organic and flexible.

You want freedom within your framework. Structure yes, but not rigidity. The ability to go with the flow is a lot healthier for you in the end.

Ahhh…now my attraction to yoga makes sense! The very heart of yoga allows you to find structure, learning to accept yourself as you are now and as you wish to be. Life lessons GALORE!

Life lessons are all around you

Yes, even in something as seemingly inconsequential as your hair (shh – don’t let my hair know I said that!)

You just have to look at things from a little bit of a different perspective. Find that space for yourself, that grace for yourself, and carve out the time to act on it.

laylo yoga and wellness

P.S. Let’s be besties!! Follow us on Instagram, Facebook, YouTube, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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I’M TOO OLD TO START A YOGA PRACTICE – NOT!

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I started my journey as a yoga teacher at 50. It never crossed my mind that I might be too old.

However, I also have had a long history of engaging in fitness, both as fun and as a career. So my mindset is probably more open to movement-based activities than the average bear.

So I get it. Starting up a new activity like yoga, especially if it is way outside your wheelhouse can seem a little overwhelming.

Let me lay some interesting stats on you

I do love data! It tells a story for you and then you get to figure out what you want to do with it.

So let’s tell the story of yoga and age.

Did you know that:

  • Most U.S. yogis are relatively new to the practice. Here is a look at how long people have been doing yoga:
    • 0 to 1 year: 30%
    • 1 to 5 years: 44%
    • 6 to 10 years: 17%
    • 10 years or longer: 7%

This means that if you decide to fire up a practice now, you are definitely not alone. Chances are, if you head to a class today, there will be other people in there who are relatively new also.

  • Only about 19% of yoga practitioners are between the ages of 18 and 29:
    • 23% are between the ages of 30 and 39
    • 20% are between 40 and 49
    • 17% are between 50 and 59
    • 21% are 60 and older

Although social media may make it look otherwise, most practitioners are not in their 20’s! I think the presence of so many pics on Instagram, Facebook, TicTok, etc., speaks more to the users of social media than the practicers of yoga.

Why does this matter to you?

If you feel held back because of the appearance of youth representing all yoga, you now know better. It’s just that – an appearance.

Even more importantly, all these real people practicing yoga are not in it to stand on their heads. Yes – it’s cool if that is what you are doing or aspire to do. And if you want to go there, by all means, get after it!

The truth of real yoga for real people is a little more complex though. The mental and physical health benefits cannot be understated and this is much more what most yogis are focused on.

  • 94% of adults who practice yoga say they do it to improve their overall wellness, according to the National Center for Complementary and Integrative Health
    • 17.5% of people practice yoga to address specific health conditions
  • As little as 3 months of yoga can help reduce stress levels, according to a small May 2017 study in the ‌International Journal of Yoga‌
  • According to the above-mentioned study, these are the top health reasons why people start yoga:
    • 61% of people start to improve flexibility
    • 56% of people start for stress relief
    • 49% of people start for overall health
    • 44% of people start to improve physical fitness
  • People who do yoga are 20% more likely to have a positive image of their physical and mental health than non-practitioners, according to Harvard Health Publishing
  • According to a 2012 National Health Interview Survey, 66% of people felt yoga motivated them to exercise more
    • 40% of people felt yoga motivated them to eat healthier
  • 79% of yogis also participate in other sports, like running, cycling or strength training, according to the 2016 Yoga in America Study

I particularly love that last stat! As someone who had taught fitness classes all of their adult life, in addition to cycling, mountain bike climbing, and hiking, I know for a fact that yoga has helped me be better in those areas.

The “sandwich” generation – too young to retire, too old to keep raising everybody?

The physical benefits are clear, for any age. And you are never too old for a little mental health pick me up either.

The needs of the “sandwich” generation for some mental TLC is becoming increasingly apparent.

If you are in this group, typically in your 30s to 50s, you are simultaneously caring for aging parents or relatives and raising your own children, often teenagers or young adults. Here are some insights to help you see the why behind the need for TLC what:

  • Population Size:
    • The sandwich generation constitutes a significant portion of the population in many developed countries, including the United States, Canada, and European nations
  • Age Range:
    • Members of the sandwich generation are typically in their late 30s to early 60s
  • Caregiving Responsibilities:
    • According to research from the Pew Research Center, about 47% of adults in their 40s and 50s have a parent age 65 or older and are either raising a young child or financially supporting a grown child (18 years or older)
    • The National Alliance for Caregiving and AARP report that approximately 11% of caregivers are simultaneously caring for their children and their aging parents
  • Financial Impact:
    • The financial strain on the sandwich generation can be substantial. They may face costs associated with elder care, such as medical expenses, home modifications, or assisted living facilities, while also providing for their own children’s education, housing, and other needs.
    • According to a study by MetLife Mature Market Institute, sandwich generation caregivers spend an average of $6,000 per year on out-of-pocket expenses related to caregiving
  • Work-Life Balance:
    • Balancing caregiving responsibilities with work and personal life can be challenging for the sandwich generation. Many may need to adjust their work schedules, reduce hours, or take time off to fulfill caregiving duties
    • According to the same Pew Research Center study, 61% of adults in the sandwich generation report that they are either “very happy” or “pretty happy” with their lives, despite the challenges they face
  • Emotional and Psychological Impact:
    • Caregiving can take a toll on mental and emotional well-being. Sandwich generation members may experience stress, anxiety, guilt, and feelings of being overwhelmed as they juggle multiple caregiving roles
    • Support groups, counseling services, and respite care can be essential resources for managing the emotional challenges associated with being part of the sandwich generation

These stats and insights provide a glimpse into the realities faced by the sandwich generation, highlighting the complexities of caregiving responsibilities and the need for support and resources to help them navigate these challenges effectively.

You are never too old and it is never too late!

Yoga is one of the best support tools for you at any stage of life. The more you have going on, the more you need to carve out some time to bolster your own mental and physical health.

And we didn’t even touch on the other aspects of yoga that many people love to tap into, like spiritual health, using yoga to support trauma reactions, build community, and end the loneliness epidemic.

So age? Not a valid reason to stay away from yoga.

Still feeling a little uncomfortable about it? Talk to people who are like you that are involved in yoga. Could be an online community, a friend, people you know at the gym, or a neighbor – we are everywhere. You just have to look.

laylo yoga and wellness

P.S. Let’s be besties!! Follow us on Instagram, Facebook, YouTube, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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YOGA OPTIONS AND VARIATIONS

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options and variations

Options and variations are not dirty words, I promise!

Sometimes it feels like the attitude is push, push push. “Feel the burn” (remember that little gem?!).

Most forms of movement, including yoga, have many ways they can be performed but for some reason, there is a lot of pressure to go big or go home.

But there is a lot more to it than that.

You doing you, for you

Ultimately, most of us want to make fitness, health, and wellness a part of our lives for the rest of our lives. Sure, we may have short-term goals: lose 10 pounds for that upcoming reunion, carve out some abs for your vacation, or even train for a specific event.

Goals like these are a great way to keep you motivated – we humans like to have something to work toward!

Underlying all that is the way we feel when we move our bodies. Yoga in particular, as a moving meditation, is a way of using our bodies and minds together for our enhanced health.

The benefits of yoga are many: improved flexibility, mobility, and strength, better balance, and support for stress and anxiety. For some it takes on a spiritual undertone as well.

But what happens when you are all psyched up to get into yoga and reap all those benefits and the class you go to has movements you do not like, are uncomfortable performing, and it seems like there are no alternatives?

Variations

The good news is that there are other things you can do – lots of them! Some teachers make a point of including variations of postures to make sure you have something that works for you.

A variation is simply an alternate way to do something. Like the image of the planks above. Maybe you do them on your hands and toes. Or forearms and toes. Maybe your knees are down. All these versions of planks are valid and can be considered viable. Sometimes you may need to change up a transition to get in or out of them but that is all part of the variation adventure!

The tricky part may be that you are in a class where those variations are not taught or even mentioned. Or, far worse, mentioned but in a way that makes you feel “less than” if you take them.

You can approach your teacher after class and ask for some other ways of doing the postures in question. Most teachers are happy to give you some ideas on how else to move through an asana.

And for those that tend to look down their nose at your wish for another way to do something? Go to a different teacher! Yes, yoga teachers should be all love and light, but they are also human. As such, they follow the bell curve just like any other group of people. Some are amazing, some, well, not so much. Or maybe they are amazing for someone else, just not for you.

Options

Similar to variations, options give you something else to do other than the exact posture being shown. The primary difference between an option and a variation is that variations are basically the same movement, done differently. Options, on the other hand, are things you can do in place of the movement being performed.

Using our plank example, you may choose to put table in place of plank. While similar in nature to a plank – you are on all fours – the workload is different. If plank is problematic for you because of a back issue, table may work since there is little stress on the back.

Different but equal

The biggest takeaway here is that your practice is yours alone. Each one of us have little differences in our bodies that make some postures difficult to get into. You may have injuries to work with. Maybe you’re just tired today!

Each day you need to assess how you are feeling and what will work best for you. One day you may be ready for plankapalooza! Then the next day you are secretly hoping for an hour-long savasana.

Having options and variations in your arsenal will allow you to adapt to where you are mentally and physically every time you get on your mat. Which in turn will help you maintain your yoga habit. And that my friends is how you make fitness, health, and wellness a part of your life for the rest of your life.

It’s time to get away from ideas about advanced yoga or beginner yoga, progressions and regressions, and other terminology that puts a box around movement. Health is health, and we need to do all we can to enhance it!

Want to see some of these movement patterns in action? Check out my series on Instagram!

laylo yoga and wellness

P.S. Let’s be besties!! Follow us on Instagram, Facebook, YouTube, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍