• Interview with Emily Cox

    Firey, Silly, Authentic

    Where are you from and/or where do you live?

    I am from Kansas City Missouri and currently live and work here. However, I would love to move to the beach in the next few years!

    How did yoga come into your life and what has that journey been like for you?

    I was always a very athletic child. I played soccer, basketball, volleyball, the like. I had a full-ride scholarship to college for soccer and decided that I wanted to deviate from the path that was laid out for me, yet felt this yearning for the discipline and structure that I always had from sports. A friend asked me to join her for a hatha yoga class at a local studio. I bounced from studio to studio taking different styles and methods of Yoga until I walked into an Ashtanga class 10 years ago. I was hooked! The discipline, the structure, the rigidity, the spiritually inclined philosophical teachings were everything that I needed at the ripe age of 19. I continue to take classes at that same studio to date and owe so much of my physical, spiritual, and mental growth to this practice.

    How has yoga changed and what do you feel it creates in your daily life?

    Yoga has dramatically shifted my life and my practice has evolved significantly over the years. It creates stability and comfort for me while also providing a strict and disciplined format that I can rely on. The asana practice is like a safe laboratory to explore the often unsafe challenges of the world around us. For this reason, I find everything that I need through the practice.

    What is yoga to you?

    Yoga to me is a way of exploring the inner self. I feel that our biggest disease in the west is our disconnect with ourselves. Thus, I find that the more I practice, the closer I get to my purest form.

    How did you feel after your first yoga class and how do you feel this influences or impacts the space you create for your students?

    After my first Yoga class, I remember feeling things I had never felt before. Places in the body, places in the mind and the space between felt as if a veil had been lifted. For this reason, I tell my students to let go of everything they think they know about the body, the mind, the breath, and the practice as every time we step onto our mat we come with a brand new body, set of intentions, stressors, triggers and truamas. So, it is important to view every class regardless of how seasoned you are as you viewed your first: Knowing nothing and ready to learn about not only the practice, but the self.

    Who were you before you started practicing and how have you changed, evolved, and transformed?

    I was lucky to have found Yoga at a young age, so my life before consisted primarily of going to school, playing soccer, and contemplating life. However, Yoga has deeply changed me since discovering it. My whole life pivoted in the direction of Yoga. I don’t do Yoga, I am Yoga!

    Why did you decide to start teaching yoga and what qualities do you feel are important to build and work on as a yoga teacher?

    In the beginning, my intention was actually not to teach. I received my certification in hopes to deepen my own practice. When I arrived home, the studio where I practiced had an opening for an Intro to Ashtanga class on Sunday mornings. I agreed to mentor under the teacher who had been teaching the class for several years prior and ultimately took it over after she left and opened her own studio. I feel it is vital to be authentic & provide a modern take on ancient teachings to the best of your ability.

    What has been your biggest struggle and your biggest milestone in the practice, in teaching, and within the yoga community?

    In my practice & teaching my biggest milestone was myself. I am a type-A person, I guess a lot of us Ashtangis are, huh? Thus, the ego and I have a hot and cold relationship. Within the Yoga community, I have found that it is important to remember that everyone is human.

    What has been the most inspirational moment you’ve experienced as a yoga student?

    Practicing with Kino is definitely up there! Although, traveling to India to live and breathe Yoga for 5 weeks wasn’t bad either!

    Why do you practice?

    I practice in order to develop a deeper relationship with myself and the world around me, to transcend the limits of the mind, and to tap into something limitless.

    Why do you teach?

    I teach to share the method of Yoga. This practice is so powerful and so healing for the mind, body, and soul…I feel it’s my duty to be a vessel to pass on the knowledge.

    What is the single most defining issue facing the global yoga community today?

    I feel that saturation is a big issue. Yoga is much like the game of telephone. One person’s Guru told them something which was interpreted by someone else as such and so on and so forth and the next thing you know there is Rage Yoga and Goat Yoga and Beer Yoga and it dilutes the integrity of the method itself.

    Do you have any recommended yoga reading?

    I highly recommend educational books like:

    • Light on Yoga
    • The Living Gita
    • The Yoga Sutras of Patanjali
    • How Yoga Works
    • The Journey Home

    Also anything Kino writes is gold!

    Through your own personal journey, what do you feel is your path and offering to the community- local and global?

    I feel that my offering is to share a life of health and happiness with everyone around me. To preach the power of personalized nutrition and to spread the message of Yoga!

    What advice would you give to someone who is just starting out on their yoga journey?

    Just keep coming! The first few classes are always the most vulnerable and then you’ll be hooked!

    Are there any current projects you’re working on that you can tell us about?

    I am currently holding a Mentorship Mastermind Program for new and aspiring Yoga instructors. I will be holding 2 per year! Other than that, I am working on some upcoming events, collaborations, teaching experiences, etc. so just stay in the loop on my Instagram, website or newsletter!

    What’s your Favorite Book?

    All time favorite book is WomanCode. Totally changed my life.

    What’s your favorite meal at a restaurant?

    I am a sucker for ravioli!

    What’s your favorite meal to make at home?

    My Fiance and I make a mean gf vegan lasagna, mac n cheese & Shakshuka. We also love homemade cesar salads with grilled salmon! I am always experimenting for work and recently we have done a lot of soups… vegan potato soup… to die for! Oh and all of the smoothies, juices, protein balls and anything breakfast all of the time!

    What do you like to do for fun that’s non-yoga related?

    I have a huge garden with chickens that I tend to! I love to be outside in the sun by the water. I like to read, cook, eat, and i’ll admit it…I indulge in reality TV from time to time!

    Who is your greatest inspiration?

    Kino! She has really built an empire, yet is incredibly humble despite being one of the most well-spoken and well-read FEMALE individuals in her field. She is an expert and has devoted her life to the practice and I commend her!

    Do you have a favorite podcast?

    I love Stuff You Should Know! They are always discussing new and interesting topics, telling crazy stories or recounting historical events. Definitely worth listening to!

    Also MindBodyGreen.

    I also love podcasts on women in business, relationship advice, nutrition and health, science, mindfulness and self-growth

    If you were stranded on an island what 3 things would you bring with you?

    Swiss army knife/machete, matches/mirror, sleeping bag (trying to be realistic)

    When you were a child what did you want to be when you grew up?

    I wanted to be a lot of things that kids say they want: A doctor, a lawyer, the like, but I always thought I would be a professional soccer player.

    What’s your favorite movie?

    That’s a hard one… Definitely a Wes Anderson film!

    What’s your favorite TV series?

    Well… Since the pandemic, my tv watching norm has shifted. As of late, I have been hooked to 90 Day Fiance… But I also love crime shows, docu-series, and Bobs Burgers!

    Do you have a favorite band/singer?

    Also a hard one! I am really all over the map from Fleetwood Mac to Lauren Hill to Rolling Stones to Linda Rhondstat to Childish Gambino…

    Favorite song to dance to?

    I’ve been listening to Feels Like Summer a lot recently and that has a good shoulder shimmy to it!

    What’s your favorite quote/affirmation/mantra?

    Set your life on fire. Seek those who fan your flames.

    What is your life’s biggest question?

    I am one of those types of people that just wants to know it all and I am trying to be okay with more observation.

    By Emily Cox

    Emily is a yoga teacher turned holistic healer. She has a passion for getting upside down and being involved in her community. She is a licensed Holistic Nutritionist and Ashtanga Yoga Instructor with more than 10 years of personal practice and 6 years of teaching experience. She started her own wellness business in 2017 where she preaches the power of personalized nutrition to all of her clients! She specializes in gut health and hormone harmony and believes that with the right guidance, tools, and motivation we can all take back the reigns of our health through sustainable yet systematic practices!

    Check out her specialty course on Omstars, Hormone Harmony 101.

    Start your 14-day Free Trial with Omstars Today!

  • Don’t Be So Hormonal: Cycle Syncing 101

    Do you suffer from the symptoms of excess estrogen: Acne, bloating, irritability, fatigue, insomnia, low libido, infertility, period problems?  Well, you aren’t alone! Upwards of 80% of women report having severe symptoms of PMS each month.

    As women we are often not told much about our cycles from the git-go. If you are like me, my mother handed me a box of tampons and we never spoke about periods again. With so many women in the dark, this matter builds in importance. We live in a patriarchal society, where business, decisions and daily habits are formed based on the male hormonal cycle. Male hormones produce and leave the body on a 24 hour cycle, whereas female hormones take 28-30 days to rise to their peak concentrations and then drop, ultimately leaving the body during menstruation ( I know, this fact blew my mind too).

    In a single month, your body undergoes some pretty serious changes. Your hormones fluctuate which stimulates not only blood loss, but mood shifts, energy changes and the grim reaper of your social life: ACNE! As if that wasn’t enough to have you running to your bed for the entire week…There’s more!

    Your monthly cycle has four unique phases, each phase bringing different physical and emotional strengths [or weaknesses] to the surface. The rise and fall of hormones promotes vastly different dietary needs from week to week, so to think that we can continue to work, eat and live the same, daily, is to say that a computer should function the same everyday regardless of how much rubbish you’ve downloaded over the years. Our bodies are one giant bio-computer, constantly working to regulate our systems and bring us back to homeostasis. If we continue to “download” [re: eat, live & work] the same old rubbish, our systems will start to crash. Thus promoting, those pesky PMS symptoms along with a slew of other health issues. As your cortisol (stress hormone) levels rise while reading this, know that you are in control and this information will only help to revolutionize the way that you live, work and prioritize your daily habits. NOW ONTO TO THE GOOD STUFF! Get out your notepad, you’re about to get learnt!

    The Follicular Phase: 7-10 days

    Hormonal Focus:

    Estrogen and Testosterone are at low levels and slowly begin to increase in concentration. This hormonal shift in the body, tells the brain to be open to new things, to be creative and to set your intentions. Focus on trying something new in the bedroom, in the gym and at work for a healthy head-space.

    Food Focus:

    Fresh, vibrant, light foods will make you feel more energized during this phase. You will have just finished menstruation and will need to recharge the body for the next cycle. Plenty of veggies, lean proteins, sprouted beans and seeds and nutrient dense, energy-sustaining grains like buckwheat.

    Exercise Focus:

    • Workout: Try something new to mix up your routine: dance, cardio, zumba, pilates, or a rigorous yoga practice!

    • When: Mid-day – your estrogen will be low and your cortisol levels will be just right for a challenging cardio burst.

    The Ovulatory Phase: 3-5 days

    Hormone Focus:

    Testosterone begins to surge, which drives desire, and then drops. The verbal and social centers in the brain are stimulated by these shifts, so if you have been holding out on asking for that raise or having an important conversation with your loved one, wait no more, ovulation in here!

    Food Focus:

    In order to make sure that your body is metabolizing and eliminating any excess estrogen, raw veggies (a.k.a fiber) are a must during this phase. Fruit is another key component of the ovulation phase for their high levels of glutathione, which promote vascular and antioxidative well-being for your ovaries. Think lighter grains like quinoa and corn for added sustenance.

    Exercise Focus:

    • Workout: High impact workouts are best during this time… think: interval training, soul cycle, group workouts, etc.

    • When: Early morning – you’ll have tons of energy during this time of the month, so take advantage of that natural high! Your testosterone is higher during this phase, so whatever you do, feel free to go all out!

    The Luetal Phase: 10-14 days

    Hormone Focus:

    In the first portion of this phase you might find yourself needing more comfort. This is because your body begins to produce progesterone, which is your bodies anti-anxiety hormone, think natural valium! You will likely have energy to burn in the first few days of this phase as you shift from ovulation into menstruation. Take time to be light-hearted and meet-up with friends.   In the second half of this phase, estrogen, progesterone and testosterone reach their peak concentrations and begin to fall to their lowest levels just before menstruation begins. This rise and fall often promotes PMS-like symptoms and although these symptoms are common, they are not necessary. Practice self-care + nesting in the back-end of this phase to avoid irritation.

    Food Focus:

    Emphasize foods rich in B-Vitamins to resolve sugar cravings. Eat plenty of leafy greens to boost your calcium and magnesium while reducing fluid retention + aiding in the elimination process to come. Adding roasted or baked root vegetables allows for the liver and large intestine to flush out estrogen more effectively.

    Exercise Focus:

    • Workout: Pilates, yoga

    • When: Keep it early during the first half, and then transition into the early evening. You might still feel full of energy during the first days of your luteal phase, so feel free to keep kicking butt in more intense workouts early in the day. But if you start to experience PMS symptoms in the days before your period, it’s time to tone it down and switch to Pilates or strength training in the early evening. Restorative (yin) yoga before bed can also be hugely helpful in combatting issues like moodiness and bloat.

    Menstrual Phase: 3-7 days

    Hormone Focus:

    Progesterone plunges, which causes the uterine lining to shed ( a.k.a your period).  Hormone levels then quickly decline to their lowest concentrations. This drop creates super-communication between the left and right hemispheres of the brain. Because of this communication you are able to create a better understanding of how you feel about situations and the best course of action moving forward. Schedule time this week for reflection + review and allow yourself to turn inward to think about what you want for the future.

    Food Focus:

    Since your body is working hard in the elimination process, focus your diet on foods that add nutrients. Proteins, fats and low glycemic index veggies and fruits such as leafy greens, nuts + seeds and beans + legumes keep your blood sugar steady while adding in fiber and antioxidants. Seafood, kelp and nori help to remineralize your body with iron and zinc, which you lose during menstruation.

    Exercise Focus:

    • Workout: Walk OR yin/ restorative yoga – keep your workouts mild, even if you’re not feeling major discomfort.

    • When: In the evening when you are winding down from your day

    If you are a woman on the go OR loathe cooking, check out my easy-peasy hormonal smoothie recipes! They will get you everything you need without the hassle!

    Bottom Line:

    While this all may seem overwhelming at first, it is in our nature to ebb and flow with the cyclical pattern of the environment. The more you begin to learn and understand your hormones, the more you will be able to honor your own internal cyclicality. This is the key to maximizing your success, balancing your moods and living a PMS free lifestyle, all while frolicking through the forest harvesting berries (okay, you don’t have to do that last part, but just know that you can, because that’s how good you could feel!) With this newfound knowledge, it is my hope that you feel empowered to educate yourself in order to be and do everything you were already doing, but BETTER! Share this information with the women that you love to help lay the foundation for a rising epidemic of educated and empowered females.

    Key Take-Aways:

    1. You aren’t supposed to have PMS!

    2. You are supposed to feel fabulous every single day ( yes, even if you are on your period)

    3. Be patient, as you move into a deeper state of knowing + internal bliss!

    By Emily Cox

    Emily is a yoga teacher turned holistic healer. She has a passion for getting upside down and being involved in her community. She is a licensed Holistic Nutritionist and Ashtanga Yoga Instructor with more than 10 years of personal practice and 6 years of teaching experience. She started her own wellness business in 2017 where she preaches the power of personalized nutrition to all of her clients! She specializes in gut health and hormone harmony and believes that with the right guidance, tools and motivation we can all take back the reigns of our health through sustainable yet systematic practices!

    Start your 14-day Free Trial with Omstars Today!