yoga

The Magic of Breathing: Unlocking the Essence of Breath in Yin Yoga

Heather Betzhold

Just as breath is the essence of life, it also holds the key to unlocking the transformative potential of Yin’s gentle yet profound practice. Conscious breathing intertwined with Yin yoga, will enrich your experience on and off the mat.

The Art of Slowing Down:

In our modern-day lives, the frantic pace and constant demands can leave us feeling drained and disconnected. Yin yoga, with its focus on surrendering into poses for extended periods, offers calm amidst the chaos.

Breathing exercises in Yin yoga create a space for us to slow down, inviting a sense of mindfulness and awareness into our practice. The conscious act of inhaling and exhaling deeply enables us to release tension and mental clutter, gradually unraveling the layers of stress we carry within.

Harmonizing the Nervous System:

Nadi Shodhana pranayama

Breath acts as a bridge connecting the body and mind. In Yin yoga, we tap into the parasympathetic nervous system through conscious breathing, encouraging relaxation and healing. By engaging the diaphragmatic breath, where the belly expands on the inhale and contracts on the exhale, we activate the body’s innate relaxation response, reducing anxiety and restoring balance.

As we focus on our breath and melt into the Yin poses, our body begins to soften and our mind follows. The breath becomes an anchor amidst the ebb and flow of sensations, allowing us to embrace the present moment with greater clarity and acceptance.

Inviting Stillness and Surrender:

In Yin yoga, stillness and surrender are a main focus our of practice. Breathing plays a vital role in cultivating these qualities. As we settle into longer holds, discomfort may arise, both physically and mentally. Our instinct may be to resist or escape these sensations. However, by focusing on the breath, we learn to observe and accept without judgment.

Conscious breathing becomes a gentle reminder to soften into the discomfort, to surrender to the present experience. With each exhalation, we release tension and create space for surrender, enabling us to explore the edges of our comfort zone with compassion and grace.

Enhancing Body Awareness:

Our breath serves as a bridge between the external and internal landscapes of our bodies. Through intentional breathing, we develop a deeper connection with our physical form. As we inhale, we expand our awareness to areas of tension or tightness, inviting breath to flow freely and bring healing energy to these spaces.

In Yin yoga, conscious breathing becomes a tool for self-inquiry, allowing us to explore the subtleties of sensation within each pose. By directing our breath to specific areas, we can release blockages and foster a deeper sense of release and relaxation.

Integration of Mind, Body, and Spirit:

Yin yoga is more than a physical practice—it encompasses a holistic approach to well-being. By incorporating breathwork, we create a union between mind, body, and spirit. Our breath becomes the conduit for integrating these areas and brining about a sense of wholeness.

Breathing exercises enhance the meditative quality of our practice and enable us to cultivate mindfulness. As we align our breath with the ebb and flow of life, we discover a sense of ease, both on and off the mat.

“No matter what we eat, how much we exercise, how resilient our genes are, how skinny or young or wise we are—none of it will matter unless we’re breathing correctly. That’s what these researchers discovered. The missing pillar in health is breath. It all starts there.”

James Nestor ~ “Breath: The New Science of a Lost Art”

Click here for Amazon link ~ Breath: The New Science of a Lost Art

yoga

Introducing

Heather Betzhold

Introducing Heather Betzhold, an experienced yoga practitioner and newly certified yoga teacher from Tribal Yoga School. With 8 years of personal yoga practice under her belt, Heather has developed a deep understanding and appreciation for the transformative power of yoga. Her passion for teaching and coaching others led her to pursue formal training, and she now brings her unique blend of knowledge, experience, and enthusiasm to her students.

Beyond yoga, Heather has a diverse range of interests and pursuits. She works in IT, enjoys hiking and music, and is a dedicated wife and mother of three grown children and two furry companions. Heather embraces new challenges and thrives on pushing herself outside of her comfort zone, which is evident in the creative and personalized approach she brings to her yoga classes. Her love of nature and the little things is reflected in her teachings, as she applies the principles of yoga to everyday life.

Whether you’re a beginner or an experienced yogi, Heather’s inclusive teaching style and adaptable approach make her classes accessible and enjoyable for all. Join Heather on the mat and experience the benefits of yoga for yourself.

Cooking, Just Stuff

Weekly Menu Planning

Heather Betzhold

Kitchen Collaboration

60652212215__55b1d9af-541a-4861-8569-4c3da5ea37af-1Working well together takes communication.  Some things can be done on the fly as long as everyone is in sync with what is going on and can adapt as things change.  Other things, I’ve found go more smoothly with a little advanced planning. 

Weekly meals are one of those!

On the Fly

My typical chaotic week includes a daily 45 minute commute to and from work.  That cuts significantly into my ability to make meals on the fly.  The result of that is the “what’s for dinner” question and 4:30 PM when we are all getting hungry (and cranky).  With no plan in place, convenience food is typically the answer… fast, expensive and not always healthy.

Planning Ahead

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When we plan ahead, everyone knows what’s for dinner. Sometimes I plan out the week on my own, but I usually get input from my family on what they want to see on the menu.  When everyone has ownership in what we’re eating, everyone seems happier.

All on One Page

I have used many different templates over the years.  I created a meal planner with a supply list, a shopping list for the items I don’t have, and a place to track my leftovers. Click below for my template.

Weekly Menu Planning

Having everything on one page keeps me organized.  It consolidates my shopping list so I make less trips to the store (which is essential during this COVID-19 social distancing). Hanging the menu in the kitchen keeps everyone informed, and nobody has to ask “what’s for dinner!”

It leaves me time to contemplate our toilet paper supply, and enjoy a glass of wine and a piece of cake!  Happy meal planning everyone!

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O365

Office 365 Theme to Match Your Company Brand

Heather Betzhold

Office 365 provides a fantastic set of tools for your business.  Out of the box it has a clean, modern look, with Microsoft’s trademark blue and black color scheme.  Tenant administrators can easily update the theme settings to match their company’s brand.

Log in to the Admin Center https://portal.office.com/adminportal/

Choose “Settings” > “Organizational Profile” in the left navigation, and then click “Edit” next to “Manage custom themes for your organization“.

ManageCustomThemes

Select custom logo image

Upload your company logo or another image.  It will appear in the center of the “suite bar” at the top of all your Office 365 browser applications.  The image must be in .jpg, .png, or .gif format.  It should be 200 X 30 pixels, and cannot be larger than 10 KB.

suitebarnew

Enter a URL that users can link to if they click on the custom logo image.  I recommend linking to the home page of a SharePoint intranet site, but you can put any URL here.

Select background image

You can also select a background image that will display in the suite bar across the top.  This image needs to be jpg, .png, or .gif format.   It can be a maximum of 1366 x 50 pixels and cannot be larger than 15 KB.

Preserve your theme settings tenant-wide

You can prevent users from overriding custom theming with their own theme by checking the box.  If you leave the box un-checked, that will allow users to set their own themes.

Set custom colors

You can set accent colors, navigation bar background, and colors of text, icons, and app the launcher icon.  You can enter hexadecimal codes, or RGB numbers directly if you know them (ask your Marketing department), or you can use a color slider/selector to pick the colors.

Display User Name

One of the newest settings, allows you to choose whether or not you want to show the logged in user’s full name near their profile picture. Simply turn this “On” or “Off” for all users.

showusername

It’s quick and easy to configure the theme settings and make your Office 365 environment feel like home!

Around the house, Cooking

My Steel Cut Obsession: Pineapple Upside-Down Oatmeal Surprise

Heather Betzhold

Breakfast is considered the most important meal of the day. I’m not a morning person, so it’s not easy to squeeze in breakfast most days. I get up with enough time to get ready, get everyone to school on time, and get out the door myself.  There’s no time to make breakfast.

We always have boxed cereal on hand, and a box or two of granola bars to grab and go. If I plan ahead, there may also be fresh berries, yogurt and granola for a quick parfait.  The kids get something for breakfast, but it’s not warm, delicious comfort food.

Then I discovered steel cut oats.berry-oatmeal

Steel cut oats isn’t the normal, mushy oat meal I grew up with. Don’t get me wrong, I like rolled oats…but I love steel cut oats! The warmth, creamy nutty flavor and texture had me hooked the first time I tried it! It’s a “stick to your ribs” type of breakfast that keeps you happy and full for a long time!

I’ve experimented with quite a few ways to prepare them (I’ll blog about that another day), but my favorite is making them on the stove top.

On the stove top

I start with almond milk.  I bring it to a boil and then stir in the oats.  Reduce the heat to low and simmer for about 20 minutes, stirring occasionally. Getting up 20 minutes early is worth it! (…or just save this meal for weekends) I follow the instructions on the box for proportions of milk/water to oats.

A small amount of oats goes a long way.
I use 1/4 cup oats for each cup of milk.

Then it’s time to get creative with toppings!

Sometimes I toss in apples and cinnamon, and other times fresh raspberries and blueberries.  The great thing about oatmeal – It goes great with anything! I add whatever I have on hand.

This morning I went to the pantry looking for canned peaches – I found pineapple slices. I knew I had maraschino cherries on hand…add a sprinkle of brown sugar and voila – pineapple upside down surprise oatmeal!

setting up the surprise
served with cherries and brown sugar
warm delicious surprise

If you haven’t tried steel-cut oatmeal, you should!

Do you make steel cut oatmeal?
How do you prepare yours?
What do you like to top it with?

Around the house, Just Stuff

The Magic Formula for Successful New Year’s Resolutions – Four Key Ingredients for a “Keepable” Resolution 

Heather Betzhold

felicia As each year comes to and end, we often find ourselves discussing resolutions for the new year.  I tend to make my “resolutions” year round, so January 1st isn’t a big deal in my book, but I always enjoy thinking about and planning ways to make the world a better place, and I enjoy hearing everyone around me plan and dream as well.

I have realized, over the years, in order to successfully keep my resolutions, they have to be keepable. (I may have made that word up.) It’s fairly simple. There are four key “ingredients” in all my successful resolutions…

What makes a resolution “keepable”?

First, a resolution should be something important to you. If it’s important to you, it’s easier to be motivated to stick with it.  It should be something you want to do, or need to do…for you.  That’s not saying that the intent of a resolution can’t be doing something for someone else, it definitely can be! The outcome should be important to you.  Seeing the joy your actions bring others, is sometimes the best outcome of all!

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Weekly Meal Plans – It’s important to me that I make healthy meals for my family

Second, it should be something you can actually do. It should be a goal you can reach with a reasonable amount of effort.  It doesn’t have to be some huge, earth-shattering, overwhelming big deal.  A resolution can be something small, or a handful of small things. If you can break a large resolution down into several smaller ones, do it! I like being able to “check” boxes when I complete things. It feels great when you reach your goal and fulfill your resolution.

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7000 steps/day

It should be measureable.  I do better with my resolutions if I can tell I’m making progress toward my goal.  Some resolutions lend themselves to counting your progress in numbers.  This isn’t always the case, but even “soft numbers” are good here. Whatever you’re dealing with, you should be able to tell you are making progress.

It should be maintainable. Some resolutions may be complete when you finish a task or reach a specific goal, but many resolutions help develop good habits, and become a way of life.  I enjoy knowing that I can maintain those resolutions, and they become part of who I am, and will continue throughout life.

Great Smoky Mountains
Spend more time outdoors – Log 30 minutes each week on walks or hikes outside

How have I done with resolutions in the past?

I have had success and, of course, some failures.  Failures always help to keep me humble and challenge me to try again.  Sometimes a failure is a good reason to evaluate my goals and really decide if I want to try again, or move on to something else.  There’s no shame in reevaluating and switching gears!

My Failures:

I have resolved to learn to play guitar 3 or 4 times in the past…and each time, I got a couple months into practicing, and realized I’d rather be spending my time doing something else. Playing the guitar dropped off the priority list, and that’s completely okay. (I think it failed because it really wasn’t that important to me)

There are probably a few more, but I resolved to focus on the positive…so lets just jump to that!

My Successes:

In February of 2015, I resolved to be more “green” and lessen my carbon footprint.  I worked at a company that had a cafeteria employees could purchase breakfast, lunch and snacks throughout the workday.  They served all their meals in Styrofoam “clamshell” containers.  I ate lunch there 3 times per week.  I was going to use foam containers and plastic cutlery 3 days a week for 52 weeks a year.  I resolved to be more green.  I bought a plastic tray from a thrift store, brought in my own silverware and cloth napkins. That’s 156 foam trays and plastic forks and napkins that WON’T be going into a landfill because of me.

In addition to reducing the disposable items I used, I also inspired other people to do the same.  Although I don’t know how many people stuck with it, I always had people ask about the tray…and it started the conversation on how and why I was doing my small part to save the earth.  Setting an example with my own resolution made an impact on others to do the same.

Why was this a success?

  • First, being environmentally responsible is important to me.
  • Using a tray, my own silverware and cloth napkins is something I can do without much extra effort
  • I can count that 156 containers are not going into a landfill because of me
  • I am able to maintain those green practices.  I even use cloth napkins at home more too!

My Next Resolution:

Weekly meal planning and scheduling is my new resolution. 

I live a busy life.  (That may be an understatement)  It is difficult to juggle household tasks, work, personal activities and activities of three busy kids and a bunch of pets.  Time keeps ticking and things need to get done.  We all get where we need to go (on time most of the time), everyone has clean clothes and everyone gets fed.  Schoolwork gets done, carpets get vacuumed, dishes get washed.  Everything seems to work out, albeit with a bit of chaos.  That chaos leaves me a bit stressed.

Last summer, on a Sunday afternoon, I sat down with a calendar and wrote out all the upcoming activities for the week.  I took a look and figured out when I could fit some meals in.  Wednesdays I would work from home, make dinner promptly at 4PM and eat by 4:20 so we could be out the door by 4:45 for whatever activity started at 5PM that night.  The summer was a blur. Thursdays would be leftovers from the day before.  I planned cereal and yogurt parfaits for breakfasts, sandwiches and salads for lunches, etc.  I mapped out all the meals for the week and made a grocery shopping list…and went shopping.

It was one of the busiest weeks of the summer…and ended up being one of the LEAST stressful ones.  Everything was planned, and everything was scheduled.  I planned in some “backups” if plans changed…everything went smoothly.  I didn’t have to stress about what we were going to eat, or who had to be where, when…it was all planned out, written down and I didn’t have to think about it.  IT WAS AWESOME.  So yeah…I want to do that again.  What if I did that every week?  How much more smoothly would life go?

It’s important to me that I reduce some stress.  It’s important to me that I can plan healthy meals for my family.  I’ve done it before, so I know I’m capable of it!  I may not be able to count units of stress, but I’ll definitely be able to feel the impact…and I can count the weeks or days that I plan if I want to.  I’m also sure that I will waste less food and I won’t need to grab convenience foods as often.  That will have a measurable impact on my pocket book too!  If I can do it on a regular basis and make it a good habit and part of my life, I can maintain it and improve the quality of life for my whole family.

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My family – They are the important reason behind most things I do!

I can do it!  I’m looking forward to it!  I will let you know how it goes!

What are you resolving to do?!  I’d love to hear about it!

O365, SharePoint Sites

SharePoint Super-Secret Site Template

Heather Betzhold

You’ve added apps and pages, you’ve laid things out just how you want them. You’ve toiled for hours. You’ve created the perfect site! You are ready to create your site template so you can stamp it out for all your sites and save yourself some time.

Simple, right!?!

Create a Site Template

  1. Go to the site which you want to use as a template.
  2. Click the “gear” and click “Site Settings” (or, “site information” and then access advanced site settings from there)
  3. You’re looking for “Save site as template”

…but it’s not there? Where did it go?

“Save as site template” is missing! AAAAAHH!!!

 

shark
Don’t worry, it’s not as bad as your curling team’s encounter with JAWS!

 

Chances are you have publishing features active on the site collection. The “save site as template” link may be gone, but you can still access the functionality if you really need to. This is where the “super-secret” (well, not really*) site template link comes in.

*It’s not really a secret…you can probably find this info in at least a hundred blogs out there already. I just decided to save myself some time and put it in my own blog so I don’t have to search next time I need to do it.

Create a Site Template – Take 2

  1. Go to the site which you want to use as a template.
  2. Click the “gear” and click “Site Settings” (or, “site information” and then access advanced site settings from there)
  3. Publishing features are active on the site collection, so you will need to proceed to the save template link by entering it at the end of the URL manually.**

Simply copy and paste /_layouts/15/savetmpl.aspx as the end of the site URL once you are on the site you want to make into a template.

https://hkbetz24.sharepoint.com/XXX-XXX/_layouts/15/savetmpl.aspx (where XXX-XXX is the specific site or subsite string)

For example, the URL will look like this if you want to make a template out of the Products site: https://hkbetz24.sharepoint.com/sites/products/_layouts/15/savetmpl.aspx

  1. Complete the following items:
    1. File Name (avoid using spaces or special characters)
    2. Template name (what your admin users will choose from when creating a new site)
    3. Template description
    4. Include Content (y/n) (This is helpful if you have documents or files you want included with every site)
  2. Click “OK”
  3. The new site will be created

**If publishing features are not active, a link to “Save Site as Template” will be visible on the “Site Settings” page.

Note: I’m writing this with O365 SharePoint in mind, but you can do the same thing for other versions of SharePoint.  ” /_layouts/15/savetmpl.aspx ” for SharePoint 2013, 2016 and online. For SharePoint 2010 its simply ” /_layouts/savetmpl.aspx”.

Also note: I’ve run into some people who use this a lot, and others who like to steer away from site templates completely when using SharePoint Online.  That’s a discussion for another day. 🙂

 

Just Stuff

Hello Busy World

Heather Betzhold

Me

A Single Step

“The journey of a thousand miles begins with a single step.” ~ Lao Tzu

Like many others, when asked how I am, my reply is typically something that includes the word “busy”.  Busy, hectic, crazy and  overwhelming are sometimes the best ways to describe life these days. Managing a household with three kids, two dogs and a flock of chickens can be all those things. Taking a step back, however, I could also say I’m active, lively, involved and engaged.  Those, more positive words, are how I prefer to view life.

That being said, and because I’m engaged in an active, already fulfilling lifestyle, I need to prioritize the new things I add to my life.  …which leads me to the blog dilemma: To blog or not to blog, that is the question…to which the answer, whether I have the time or not, is “yes”.

Yes, because I enjoy writing.  Yes, because I enjoy sharing. Yes, because I enjoy helping people. …and yes, because I have to do it for work. 😛

So here it is, my first step in a journey to share, learn and grow…my new ‘hello world’ adventure, where I’ll share experiences, tips and tricks about SharePoint, O365 and other techy stuff, stories about my family and backyard chicken projects, and maybe I’ll even throw a few yoga poses in for kicks.

I do not know where each step in this journey will take me, but I’m excited find out! I hope that you will join me.