Tag Archives: home yoga

Stop comparing

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by Suzanne L. Beenackers

With my current feast on free webinars, YouTube channels, workbooks, how-to lists, 6 steps to a six figure income, and so on, I forgot which mentor brought this term up. But turns out, it’s actually a real word:

The compulsion to compare one’s accomplishments to another’s to determine relative importance, etc.

Now first of all, comparisonitis (from a business point of view) has two diametrically opposing forms, but both can keep you stuck. Let me break this down.

The first, and most common form of comparisonitis from a business perspective is to compare your prices with others offering the same service. So, let’s say I compare all yoga fees in Nijmegen, and then deciding my worth based on that. To know the fees in the market has long been thought of as a best practice when it came to pricing. But not anymore. Unless you want to be a price competitor, you have no business knowing other people’s prices. First of all you (and your clients) are much better off if you charge for what your work is worth, what problem you’re fixing . But especially in industries where the majority of the professionals is female, comparing prices automatically sets you up  for undercharging because you’re basing your price on the cumulative money blocks and pricing issues of all your peers.
“Don’t base your net worth on someone else’s self worth,” Denise Duffield Thomas always says.
So that’s the first form of comparisonitis that you do not want to have: don’t compare your prices to others in the same market (again: unless you want to compete on price)

Click here for an extremely funny video from Denise on how women sell versus how women sell. It illustrates the countless issues and negative thoughts that come up for “us” before we sell (or set a price).

And here’s a sweet six minute Tara Stiles interview if all this money talk is stressing you out! 😉

Now that everybody is served, let’s continue.

The second form of comparisonitis is when you compare yourself to people who do better, make more money, are thinner and so on.

Having an academic degree from a time when companies were eager to hire you after graduation, yet “ending up” a yoga teacher, keeping a lit on this type of comparisonitis, has always been essential for my self-preservation. If I would start comparing myself to people who made more money their first year on a contract than I made in my 14th as a freelancer, I would never be content with what I accomplished.

But recently a new type of comparisonitis has surfaced: to women entrepreneurs who work in similar professions as I do, but make 10 K months. In twenty hours a week. With a team and raising 5 kids. Now I find having to hire a team about as undesirable as having 5 kids, but the idea of making a small banker salary teaching yoga, or even having a baseline income (love that word!) certainly appealed to me! And they had done it. So apparently it could be done. In twenty hours, with a team and five kids even…
People with the same profession, were doing really well. And I wasn’t.

There are two thoughts that helped me to get past this second form of comparisonitis.

First: To let it inspire
Thanks to internet I know it can be done! Until a week ago, I had no idea this level of success even existed. And thanks to the online presence of many business coaches and their generosity to share so much for free, I can effortlessly tap into the systems they use, take example from the mindset they have and find ways to grow my own business. Inspiration to take your business to the next level, and the marketing tools to do it, are readily available. “Finding things out for yourself” is nowhere near as complicated now, as it was ten years ago! And at no cost even.

Secondly: Thank God this is my challenge.
Imagine all the things that could have gone wrong, all the problems that could have required fixing, think of all the chronic life long struggles, or problematic relationships that you could possibly have in life. Then how would you respond when life handed you the card:
“You re a yoga teacher with a degree in business management. You re not making enough money. Go fix that.”
Pretty awesome right? Definitely better than the ones ending up with: “Go to jail, you don’t pass Start, you don’t receive $20.00” or other real life challenges even Monopoly didn’t want in their game because it would get too grim.

Getting the Universe’s urgent assignment to do better, is probably not even a real challenge because I love “playing yoga studio”, as I affectionately name it. The discomfort of comparisonitis, when stumbling upon those making more money, was a misinterpretation. It was merely the Universe showing me it can be done, and sending me an invitation to step up my game!

If the Universe has been sending you similar assignments to re-align your business, and you re looking for inspiration, follow my Facebook page Fe/male Entrepreneurs Nijmegen.
I share at least one webinar or link of every coach I find inspiring, and once you get into their mailing system or check out their YouTube you can start doing your own studying 😉

And there was a third thought that was comforting, every time I checked my account balance and realized I had let’s call it “room for improvement”:

“But I do make Madonna yoga videos. And they totally rock!”

Madonna Yoga videos
~Free Home Yoga Program

Sign up for this blog and you’ll receive my new Madonna videos every Sunday.

017 M Yoga True Blue – Yoga for True Love  17’26”
Or “for finding dark and broody men”. Which is kind of the same thing.
018 M Yoga Open Your Heart    16’37”
019 M Yoga La Isla Bonita – Sun Variations   11’24”

Music Playlist on Spotify True Blue Latino Lovers

I made 19 videos, based on the first three Madonna albums.
Check all 19 Madonna yoga videos here 
Just select the description/ title that appeals to you.

This week I will post the final title from the True Blue album & move on to a Madonna movie Soundtrack that came right after this album.

Dutch Programs/ Nederlands

Ik geef :
studio lessen in Nijmegen

Mail me als je vragen hebt of als ik je kan helpen met je inschrijving:
Suzanne s_beenackers@hotmail.com
Of volg M Yoga op Facebook.

Be gentle to yourself

by Suzanne L. Beenackers

“The fastest way to wear yourself out, is by selling single sessions”

Yesterday morning I posted this quote from Amanda Daley (promoting selling packages, not single sessions) on my brand new page for Female Entrepreneurs Nijmegen.
A little tip: if you re interested in money, marketing and mindset, this is a great Facebook group to follow! Regardless of your gender or profession.

One day later I realized I had found an even faster way:
the fastest way to burn yourself out is to start a weekly high-end yoga video program, when you already teach eight classes, when it’s marketing high-season, and you are working on publishing your books. That is the quickest way to burn yourself down to the ground, including chest pains.

After last week’s 50+ hour workweek I decided to give up on publishing to contain my workhours, but instead I worked 60+ this week!

When I left a dinner party early yesterday because I still had to do work late on a Saturday night, and then was in bed after one o clock again, I knew I had to stop.

So I did.

This means you will not find the Gym & Wellness schedules (or any schedules, since those too cost me a lot of time to make) in this blog BUT you will keep receiving my Madonna videos!

Because last night, at that same dinner party, we watched my Papa don’t preach video, and I almost laughed my socks off. Again. Those lighthearted dress-ups, revisiting the 80s Madonna history, are a joy to watch, and to make.

So stay tuned for more on those! I post three Madonna videos a week


38_0004Gym & Wellness 03 Be Gentle to yourself

These are the final sticky men schedules. Each class has a theme, derived from the Crazy Sexy Love Cards I ve used throughout this year. The third week is Be Gentle to yourself

01 hatha yoga & 02 vinyasa yoga  
03 crow playtime & 04 neckstretch & 05 Inversions

closing thought: card Be gentle with yourself

Madonna Yoga videos
~Free Home Yoga Program

Sign up for this blog and you’ll receive my new Madonna videos every Sunday.

014 Dress you up – Let’s linger here flexibility series   
015 Live to tell – Core XL

016 Papa don’t preach – Yoga for Fertility

bonus video:
video with me cuddling with my cat Max 

There are 16 videos available, from the first three Madonna albums.
Check the playlist here 
Just select the description/ title that appeals to you.
This week I will post more titles from the True Blue album.

Dutch Programs/ Nederlands

Ik geef :
studio lessen in Nijmegen

Mail me als je vragen hebt of als ik je kan helpen met je inschrijving:
Suzanne s_beenackers@hotmail.com
Of volg M Yoga op Facebook.

Listen to your body

by Suzanne L. Beenackers

The card this week is Listen to your body. And after a 50 plus hour workweek, and barely any sleep last night because of two acute stress factors, I can attest:
Listen to your body.
And preferably before you start developing symptoms.
Because by the time you get sick or unwell, you’ve already stressed it out.

Your body’s communication is quite similar to the Universe’s:
It merely whispers. But if you don’t listen it won’t hesitate to throw bricks at you.

These are my two free yoga programs:
Gym & Wellness and Madonna yoga videos.
Sign up and you’ll receive these babies every weekend.

37-listen-to-your-body_0005Gym & Wellness 02 Listen to your body
~Free Home Yoga Program

Gym & Wellness is a Dutch video program, but I ve created sticky men schedules that give you the entire home practice on paper. At no cost.
Each class has a theme, derived from the Crazy Sexy Love Cards I ve used throughout this year. The second week is Listen to your body.

01 hatha yoga & 02 vinyasa yoga
03 core transformer
04 lunar yoga & 05 flexibility

closing thought: card Listen to your body

Madonna Yoga videos
~Free Home Yoga Program

I created two new videos
012 M Yoga Stay – Vinyasa power yoga experienced  
013 M Yoga Angel – Neck stretches from heaven
There are 13 videos available, all titles from the first two Madonna albums.
Check the playlist here 
Just select the description/ title that appeals to you.
This week I will post the final title from the Like a Virgin album and the first two from True Blue.

Gym & Wellness squareDutch Programs/ Nederlands

Ik heb twee Nederlandstalige yoga programma’s:
studio lessen in Nijmegen
online Gym & Wellness

Gym & Wellness wordt vanaf maandag een individueel programma. De oude prijs staat alleen vandaag nog op de site.

Mail me als je vragen hebt of als ik je kan helpen met je inschrijving:
Suzanne s_beenackers@hotmail.com
Of volg M Yoga op Facebook.

Breathe Deeply (super yoga rich post!)

1375793_622666131108677_734803543_nby Suzanne L. Beenackers

There is a Dutch tradition called Sinterklaas. Similarly to Christmas/ Santa Claus, we give each other presents. Christmas is gaining in popularity, at the expense of Sinterklaas, probably because of the time consuming characteristic of a Sinterklaas gift: it has to come with a personally written rhyme. Preferably on something the receiver of the gift has done that year. Or failed to do. Or said he would do and then didn’t. Like publicly terminating a blog and then reviving it after two weeks. That sort of thing.

So pumpkins! I’m back. Not to my old writing tricks – I m keeping that resolution to work on my 8 books and refrain from writing till then. But what brought me back, is that I realized I was in a position to offer you my second completely free yoga program – the first being my YouTube.
This blog allows me to give you access to my new Gym & Wellness program, for free.

36 Breathe Deeply cardGym & Wellness is a Dutch video program, but I ve created sticky men schedules that give you the entire home practice on paper. At no cost. I documented them for myself, and considered creating a book out of them at the end of the year, but decided to share them immediately instead.
Each class has a theme, derived from the Crazy Sexy Love Cards I ve used throughout this year. The first week is Breathe Deeply.

I know some of you have really missed the pdf’s since I stopped including them. Pdf’s are the ideal home yoga format for when you’re not afraid to give your own spin to things. There is no right or wrong in yoga, and by using the minimal directions a pdf will give you, you can experience full freedom in doing things your own way.

I m also still running my Madonna YouTube series at three videos per week, so if you prefer to follow a video, that will stay available.

Each week you’ll get three new Madonna yoga videos and one full length Gym & Wellness class in pdf format. Subscribe to this blog in the right column to receive them weekly.

36 Breathe Deeply textGym & Wellness 01 Breathe Deeply
~Free Home Yoga Program

opening thought: card Breathe Deeply
01 hatha yoga balance & 02 beginners vinyasa
03 gentle core flow & 04 lunar yoga
05 flexibility & 06 closing series   

Madonna Yoga videos
~Free Home Yoga Program

There are 11 videos available, all titles from the first two Madonna albums.
Check the playlist here 
Just select the description/ title that appeals to you.
The upcoming week I will post the final 3 titles from the Like a Virgin album.

Gym & Wellness squareDutch Programs/ Nederlands

Ik heb twee Nederlandstalige yoga programma’s:
studio lessen in Nijmegen
online video programma Gym & Wellness
Beide cursussen starten vandaag, 4 september.

Mail me als je vragen hebt of als ik je kan helpen met je inschrijving:
Suzanne s_beenackers@hotmail.com
Of volg M Yoga op Facebook.


16/52 Risk it

by Suzanne L. Beenackers / LS Harteveld 

Do you know why Madonna is so successful? Most experts agree it’s because she works with the most successful people in their field. She has had the best managers to work with, and the best producers, even the best fitness instructors.
But right from the start, she was always the one initiating. For example: she was the one determining Nile Rodgers should produce her second album. She never allowed anyone else to plot it for her. And among the long list of ex-collaborators, there are far more bruised egos and disappointed managers, than there are people she worked with twice.

I said: right from the start.
But what I really mean is: from the start of her success.
Because in her early 20s Madonna lost 6 months of her life, in exchange for a valuable lesson. She had abandoned her dancing career and applied as a background singer for Patrick Hernandez.

This brought her to the attention of two French producers. Telling her she could be a big star, the two men flew Madonna to Paris, put her up in a posh apartment, gave her a car and a driver, and paid her so much money she didn’t know what to do with it all. The singer was there for six months total, during which time she did a little work and a lot of thinking.
(Madonna by Michel Morgan)

She left the two men to return to New York, restarted her career from scratch, now having to learn to write music herself. This time she knew what she wanted; to always stay in charge of her own career. And the rest is history.

My new path

For the past eight months I ve had the pleasure of being what I call “digitally saved”, with others making my yoga videos. In return I could do something for them, so I didn’t have to pay.
The Baby M videos they made for me are spiffy. My favorite is a bleached out filter, that made my Girlboss series so cool! The audio is flawless, which makes the videos a joy to watch.

But what we failed to recognize was that they are unable offer me what I need this year; and I will be unlikely to offer it after! It was exactly like the Madonna story: she was the one leaving them because, although they gave her everything, her career stagnated. But just imagine the chaos if her career in Paris had taken off? How long does one contain someone who is obviously destined to make it on her own, or not at all?

I don’t think I ll ever collaborate with the best of my industry. Because I m even more a solitary creature than Madonna. I like keeping it at the level I can manage myself, in exchange for autonomy and no hassle. So I have no idea if I ll ever let someone else film me, or filter my rumbling stomach from the audio.

But in eight months I learned a valuable lesson: to always keep matters into my own hands. Not because I m a pain in the butt to work with, or because others are, but because some of us will only be happy when they’re fully independent in absolutely everything.
But especially, in their career.

week 16 Risk itClosing note from Suzanne M Yoga Nijmegen

I have the card Risk It with me in yoga class this week 🙂

For 52 weeks I m blogging from the card deck Crazy Sexy Love Notes. Because I plan on shooting videos for my private clients as well as YouTube & because I ve started my new Sweet Sunday classes (just made a special offer for that)
I ve changed my work schedule. Therefor, starting next week this blogpost will go out every Tuesday (new day)

Sign up in the right column, to get these lovely notes in your email box.

*de 52 kaart set Crazy Sexy Love Notes is te koop bij De Feeks in de van Welderenstraat of hun webshop*







9 + 10/ 52 Choose Love

9 and 10

by Suzanne L. Beenackers/ LS Harteveld 

When you ve finished tidying your books, step back and take a good look at your bookshelves.
What kinds of words leap out at you from the titles on their spines?
The words we see and with which we come into contact
tend to bring about events of the same nature.
You will become the person who matches the books you have kept.
from Spark Joy by Marie Kondo

There is a famous apple experiment. If you browse the internet you can see that it has been repeated by multiple people and always with the same results; cut an apple in half and save both parts in separate jars. Talk positive to one half, and negative to the other. I m pretty sure you can guess how the “bad apple” was doing, compared to the “good apple”.

Elizabeth Gilbert recently wrote a way too long post on her Facebook page (it’s one of the reasons I love Liz – she’s my permission slip to never say in three words, what could be more compellingly said in a thousand), where she analyses the Western habit of self-hatred.
Instead of urging you to turn self-hartred around to being positive, she invites you to do something else: think positive about your negativity. I have used her Extreme Love Experiment for the meditation in final resting pose in my classes, and I will do so again in week 9 & 10. You can find her meditation below.

Tara Stiles' new bookYoga in week 9 & 10

I ve created two pdf schedules based on Tara Stiles’ book Yoga Cures (Nederlands; Yoga Helpt) I ve incorporated all exercises so – at least in theory – we should heal everything now 😉
M Yoga #13  Yoga Cures solar
M Yoga #14  Yoga Cures lunar 
After this week’s lesson we know that it all starts with loving the parts that need healing. And please keep showering them with love, whether they heal or not.
Oh, and check your bookshelves 😉

Final resting pose/ relaxation

From Elizabeth Gilbert, with a firm amount of editing I admit;

I have tried a radical experiment recently. I call it: THE EXTREME LOVE EXPERIMENT.

Whenever I have a dark thought — a “forbidden” thought, like anger, jealousy, resentment, lust, shame, contempt — I immediately say to myself, “I love the part of you, Liz, who is full of anger right now.”

I used to try to banish all those parts of myself. Because they were BAD. They were WRONG. They were UNEVOLVED. They were NEGATIVE.

But banishing the parts of myself that I hated has never worked. The more I try to banish them, the stronger they grow. The more I hated these parts of myself, the more they multiplied. It’s like my self-hatred was fertilizer — creating a dark, warm, nourishing environment for all those “bad” thoughts and impulses to grow…and as they grew, they destroyed me.

Now I just say to the dark thought, “I love this part of you”…and the dark thought loses its power.

I love all these dark parts of myself not because they are wonderful and adorable and perfect and fantastic, but because they are THERE. My dark bits are with me and they will likely always be with me. Just as your dark parts are with you and will likely always be with you. All that is there needs to be loved.

That’s OK.

The Buddha said it better, of course. The Buddha said, “You can search the whole world over and never find anyone as deserving of love as yourself.”

In other words: Be good to you, OK?

Please put down the knife you have been holding to your own throat. You don’t deserve that kind of abuse, and it won’t help.

Just try it. Try saying to your scariest bits: “I love this part of you.”

And then say it again to the next part…and the next part…and the next part…and the next part…and ONWARD.

Good luck in there.


From the vault – 6/52 You did it!

I m rereading and updating diary-like entries on this blog, from the past two years. I call it “from the vault”. I’m collecting the entries for a LS Harteveld book called Big (diaries and erotica), about my affair with a man “called” Mister Big. 

Today’s episode I’m saving my teeth. One year later (today) I admire the sugar light diet I set for myself. I have been struggling with chocolate begging, pleading, working its delicious sweet way into my life again since early December. I did completely quit drinking though. Since May.
All other aspects (the bottom teeth moving, to the point I have to learn to speak properly again! 😉 , and the pain in some teeth) it seems to be linked to eating sugar.
I m glad I reread this post. It reminds me my teeth do so much better when I limit the sweet stuff to a day or two a week. 

I stopped sucking my thumb. Not when I was six and my mother started worrying, because she didn’t. Not when I was 10 and my adult teeth started parting. They found their way back in line by themselves. Not when I was 15 and I was a tough teenager. I had that covered by smoking cigarettes. Not when I was in my twenties and you could see my right thumb was smaller than my left, because I had sucked the rest off. No, I quit this year when my bottom front teeth suddenly started turning inwards. I m still not quite there yet, but I think I m at about 95%, but it comes pretty easily. And yet I catch myself barely enjoying this achievement because something new came up: I needed to save my teeth. One had been in poor condition for years, one was fixed last Thursday but it still hurt which meant there was a chance of needing a root canal. And a third would get fixed in March because that one too was already hurting.

I heard myself saying to the dentist: “I already know I will have to go through the ordeal of getting a dental implant (crown with a steel root) at some point in my life.”
An ordeal yes. Not to mention a financial loss of that type of dentistry.
Suddenly I saw this daunting track of dental problems that would only get worse. I had already gone from one problem tooth to three, and I knew I wasn’t doing anything to stop it. Not really.

Phytic Acid

My teeth can do to me what fear of cancer does to normal people: BRING ME TO MY KNEES.
I m currently twenty-four hours into my self-constructed diet. It still allows me to drink alcohol and eat sugar on social occasions and I haven’t excluded all grains yet, but I AM taking measures to remineralize my teeth (I ll get to the grain bit later) and take responsibility for my dental health.

We know sugar is bad. Fruit juice is pure acid. And brushing your teeth right after eating sweets or fruit is bad. Common knowledge. When you start looking for more information about tooth decay they all start with the work of Weston A Price, beginning of the 20th century. He studied indigenous groups (who all possessed strong healthy teeth) and what causes tooth decay within the Western diet.

The two reasons the Western Diet cause tooth decay:
– offers too little fat-soluble vitamins A, D, E and K and too little minerals
– vitamins and minerals can not be absorbed by the body (or are extracted from the body) because of phytic acid.

In case you thought phytic acid was something McDonalds added to their food, or an artificial sweetener used to make candy brightly blue, then brace yourself for this one:
Phytic acid is found in beans, grains (especially the whole grain ones!), seeds and nuts.
Holy crap right?
Butter-Oil-Cod-Liver-Oil-Blend-Cinnamon_largeBrown rice does more damage to your teeth than half a bottle of white wine.
Which might explain why I thought I could get used to this diet 😀

So I m now figuring this whole thing out. The ideal diet for teeth is probably cooked vegetables and animal protein, cutting all grains, sugar, alcohol, all fruit, and all beans or nuts (unless you cook them for hours). And adding fermented cod liver oil to your diet, which is only made in Alaska and costs € 40,- for a bottle, for four months of taste torture. More if you want the cinnamon version with added butter oil. (for insiders: this is the infamous clarified butter = Ghee from Ayurveda!! Great for teeth.)

It was actually one of the sites where a fanatic mother told how she made her children take cod liver oil, that made me want to give up because I didn’t want any part in that. And I also sincerely started to doubt the whole thing when the author of the only contemporary book on tooth decay talked in a video as if his teeth were seriously bothering him… ohmygush…..
I was about to step into a tribe of child-abusing, unworldly, fanatics who skipped dental treatments because they were making a living out of claiming they didn’t need them.
The Curing Tooth Decay diet was in dire need of a make-over and some positive PR.

So I called it The Fabulous Tooth Diet, and decided I would be its ambassador. And its guinea pig. So far it includes cheap over the counter cod liver capsules, fatty fish, regular organic dairy products (when they should be raw and from grass-fed cows), and I m already planning on making my first bone broth. A very good friend of mine has improved his teeth on a vegetarian diet, so it can be done apparently. But let him be ambassador of that then 😀
The general guideline in diets for your teeth, as well as Price’s initial research, is to cut out all grains and sugars and up on animal protein (dairy, eggs and meat). And to cook the sh*t out of everything containing phytic acid.

You Did It!

I quit sucking my thumb which was something I never thought I could do. I always felt sentimental giving up a habit I had since I was still in my cradle. I was convinced it kept me young (still am, really). And yet, when I could play the “stop sucking thumb” card when those teeth started moving around, I was so ready for it. Ready to give it up and happy I had an option. Something I could do. It was empowering. But before I could enjoy my success something new came up; I had to go on a bigger quest when I started to get the tooth aches. Fight a bigger demon. And I almost forgot I had already achieved something.

This is not unique to me, nor to this situation: this is life. This is how it will always be. Because whenever you have achieved something, something bigger is waiting. And you will be ready for it. Imagine you want to graduate; before you even have your diploma, you ll be thinking of getting a job. When you get a job, you ll be focused on doing it well and how to deal with the hiccups of your first month.

Life doesn’t offer moments to reflect and enjoy your accomplishments. Life doesn’t offer peace, and quiet, and contentment…. But I ll give you THREE guesses as to what does 😀


From the vault (update 2017)

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“From the vaults” will be posted on both M Yoga and LS Harteveld.


I made a 24 minute home yoga video.
Baby M #18 You Did It
It’s a still, lunar, none-challenging practice, with exception of the last pose which is a half headstand.

In class I will work from last week’s pdf’s :
M Yoga #11 30 Day Program solar
M Yoga #12 30 Day Program lunar
and I will add some sweet long yin yoga poses. Super sweet, but they will fit in nicely in your fabulous teeth diet 😉 

The music this week is inspired by the movie Amy 
I was going to create a celebration playlist, but found Amy Winehouse singing “It’s my party” and decided I would do a list with live tracks from Amy Winehouse & other songs from the movie Amy.

You can read about my classes in Nijmegen here
or 2016 program Crazy Sexy Yoga here in English, and hier in het Nederlands.