MacKenzie Miller’s Fuel Formula
MacKenzie is a certified personal trainer and international yoga instructor. Her teaching combines thorough understanding of alignment and anatomy with the joy of balance and movement. She engages deeply with her students and her classes are thoughtfully sequenced, creating a safe space to have fun and explore, work hard yet find softness. Her classes and workshops can be found worldwide, but if you can’t catch her in person check out the Cody App, Ekhart Yoga and Yoga30.com!
“The grass is greenest where you water it.”
It’s easy to focus on the future, bigger, better, etc.
The truth is, where you put your energy is what flourishes.
If you focus on what you don’t have you’ll never have enough.
I truly believe in the law of attraction.
The Four Agreements by Don Miguel Ruiz is a yearly read for me.
I continue to get more and more from it each time I read it. It also provides the sweetest reminders that I think everyone could stand to hear more frequently: don’t take things personally and always speak your truth.
This simple and sweet sequence will help calm your nervous system down and get you ready for bed.
• Legs up the wall (5 mins)
• Supported Supta Baddha Konasana either on a bolster or with a block supporting your sacrum (5 mins)
• Supine Spinal Twist (3-5 mins per side)
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.
The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
-Theodore Roosevelt, The Man in the Arena
My morning usually looks like this:
• Wake up, grab a large glass of water (if I’m lucky I make warm lemon water), drink it.
• Make myself an espresso. Sip my expresso while scrolling through social media sites.
• Oil pull with coconut oil for 10 minutes.
• Brush my teeth.
•Conquer the world.
I am blessed enough to watch someone else find personal empowerment either on or off of their mat.
One of the biggest life altering moments I’ve had was when I learned one of my favorite students had been hit by a car while riding his bike and passed away.
His death was a harsh reminder that our existence is quite short in the grand scheme of things, so spending all my time and energy living a life full of joy, happiness, kindness and compassion was the only choice.
This sequence will wake up your lower body, energize your spine and just feels oh so good!
• Cat and cow in Sukhasana, fold forward
• Gentle seated twist
• Stand up, extend arms overhead, grab one wrist and lean to the opposite side, repeat on the other side.
I’m not a big snacker but if I know I have a long day ahead of me I’ll prepare a roasted veggie and quinoa salad.
Sauté your favorite veggies and greens, while simultaneously cooking quinoa.
Mix it all together, dress with avocado and olive oil and the spices of your choosing.
This meal takes max 15 minutes to prep and cook. I will carry a big container of it around with me nibbling when needed.
You get veggies, protein from the quinoa and healthy fats from the avocado and/or olive oil.
It’s definitely a go-to for me.
With my crazy travel schedule this is my go-to immunity booster.
I love this juice because it’s quite spicy, but delicious.
Although it certainly is an acquired taste!
• Cayenne Pepper
And if you’re really daring, add some oil of oregano.
“Where Are You Now? By the one and only Justin Bieber.
No, I’m not embarrassed that I’m 31 years old and that I’m a Belieber.
Although maybe I should be…
It would make being an international yoga instructor much simpler and more time efficient. It’s only ironic because I’m answering these questions while on a 13 hour flight from Seattle to Hong Kong.