Tag Archives: home yoga

6/52 You did it!

by Suzanne L. Beenackers

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 :D

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 :D
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 to move 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. 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 :D


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.


5/52 Listen (very carefully…)

by Suzanne L. Beenackers

Confusing right?
After reading the quote I selected for this week’s picture you’re probably thinking:
she could do better. What a slacker.
Maybe Suzanne is suffering from pms, a hang-over, or other signs of spiritual poverty.
Well, guess again? You know what your mind just read?
Give power to what you want.
Your mind does NOT understand a negative. It’s the famous: don’t think of a pink elephant, and then everybody thinks of a pink elephant.

Ironically, as long as it’s pink elephants everybody seems to agree the mind does not understand a negative. And yet, only recently a Dutch Facebook group was initiated to stop violence on social media. And I read people expecting results from detoxing. Or de-cluttering. Or even losing weight.
I ll tell you what results you can expect: toxins, clutter and extra kilos. And more violence on social media.

Last holiday season I forgot this basic universal law and made the resolution to eat less sugar. Every morning I would read my list of resolutions; sugar-low diet.
I immediately started to attract candy, cake and cookies. It was even brought into my house, by the kilo. When I was complaining in class how difficult it was to lessen my sugar intake when I had become a candy magnet, a student was kind enough to point out that I was actually manifesting sugar. First thing in the morning, I started thinking of sugar. Probably already mouth watering. I was emotionally charging my desire for sweets by making a resolution NOT to eat them. And do you know what happens to emotionally charged desires? They have this sticky and sweet habit of coming true!

So hooray for eating healthy, having loving relationships, financial prosperity and living the life of your dreams. Promise me you’ll think a lot about them.

yoga video, music & weekly classes

I made a 13 minute home yoga video. If you want to listen to someone explaining the medieval bow (Thank you Sire!) a Ninja lunge, Karate Kid Asana and that sneaky side crow that comes in two variations but that no one tells you about?
Then this is your video.
Baby M #17 Listen
Unfortunately it does not explain why I m panting like I just ran half a marathon but I make up for it by finishing with an imitation of ‘Allo ‘Allo.

Yoga-Fights-Flab-9781592330584 - newI made something EXTRA!
Two M Yoga pdf’s (longer practices)
It’s based on a book Yoga to fight flab (pop quiz: after reading this blogpost, can you understand what’s wrong with that title?) I covered up the title, and renamed it to the subtitle: A 30 Day Program.

M Yoga #11 30 Day Program solar
M Yoga #12 30 Day Program lunar

The music this week is the album Elements from Einaudi

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

4/52 It’s Time to Stop Procrastinating

by Suzanne L. Beenackers

Procrastination is a somewhat strange English word (I always associate it with castration and prostration!) but what it means is far too common to most of us:
postponing things that are important for your well-being or significant for your future, in favor of things that are pleasant. So instead of doing the dishes you watch tv; instead of yoga, you hang out on Facebook; instead of learning skills that will boost your career (for example reading 7 Habits of Highly Effective People) you go for drinks after work.
This does not mean that the pleasant things do not contribute to your well-being, but they have their time and place.
Problem with pleasant things or immediately rewarding chores/tasks is that they can usually can be done anytime. Whereas the things you’re postponing require concentration and willpower (little tip: just start! commit to doing it 5 minutes).

The reason you think you can afford postponing is (in short) you don’t feel the urgency of those tasks. And in my experience this is usually because you are not emotionally involved in the desired outcome. You don’t feel that you want that killer body, that new job, free weekends so you can spend two days every week doing the things you love.

The reason your “goals” are abstract, is probably because they need some work. Fine-tuning. You need to modify them so you can start feeling the urgency of working on them on a daily basis.

Here’s two ways of doing that:
1. What do you want your life to look like 1 year from now?
You can even intensify it by thinking: what if I only have 1 year to live?
This can clear things up for you pretty fast.
It will separate everything you re doing for money, or to please others, from your ambition or what you really enjoy doing.
2. What DON T you want your life to look like 1 year from now?
This one is often missing from self-help books. But there are people who are goal driven, and those who are avoidance driven. If you re avoidance driven you need to start with the worst possible outcomes. And then you commit to a path where the worst outcome is better :)
So if you’ve been getting stuck finding or focusing on a new job (you got stuck thinking goal driven), seeing yourself still having that same struggle one year from now, might just be your personal motivator to push through. because now the worst case scenario is that you failed getting a new job after giving it your all. That beats never having tried.
Seeing yourself still having the same issues in a relationship one year from now, could be your reason to give it one final go improving things with help of a therapist or to end the relationship and free up that investment in time and energy for something else.
For the avoidance driven people (and I m one of them) starting with what you DON’T want for yourself one year from now, can often be a stepping stone to align with your goals and stop procrastinating.

yoga video, music & weekly classes

I made a 12 minute home yoga video for It’s Time to Stop Procrastinating. It is a strong and spicy yoga practice.
You can find it here on YouTube:
Baby M #16 It’s Time to Stop Procrastinating

The 1 hour music It’s Time to Stop Procrastinating Playlist
This playlist has become a true gem, and it will move you to get off you butt and start working out (with Let’s Get Physical from Olivia Newton John!), take you on a trip through memory lane and ultimately move you to tears with John Legend’s This Time. It includes Madonna, the Stones, Tom Waits, Patience from Guns and Roses and so much more.

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

2/52: A New Day

2 52 Crazy Sexyby Suzanne L. Beenackers

It’s a step-by-step guide to making this year so special that you can’t wait to jump out of bed in the morning and begin your day.
The Best Year of Your Life
Debby Ford

To say I was excited when New Years Day arrived would be an understatement. I was thrilled. My work was in overdrive, ideas for my writing hobby were abundant – where hobby would roughly translate as “prerequisite for mental sanity and life-line” – and I had made daily exercise non-negotiable. Not having enough energy, lacking new ideas, or a weak entrepreneurial drive were non-existent problems to me. I knew exactly what I wanted, precisely how to get there, and was eager to nail this whole year right from the first minute.
And yet, I knew that if I gave myself free rein I would still end up wasting time and energy to a condition called facebook-email-desk-at-home-boundary-issue. I made four new year resolutions, but this was the most important one: boundaries for using Facebook and email. Every weekend I would be off-line. And after a work infused Friday January 1st, I couldn’t wait to pull the plug and dive headfirst into my offline weekend.
What bliss!

The promise of “A New Day” is the promise of working on the things that matter most to you. Including the things you don’t get paid for but that make your heart sing (especially those!) Sharing time with the ones you love in real life, or phone or other private way of communicating. Enjoying a book, dealing with real life. And I guarantee you: being off-line will settle down those pieces of the puzzle that have been swirling up in the air. It will pull that insight, lurking in the dark, right up into the light. It will release the happiness that was trapped, the energy that was stuck, and it will give you so much clarity on what you want to do that your first resolution will probably be:
I want more of this.

I have no idea what your resolutions are but I m positive that they will benefit if you start 2016 by creating space for it. It’s like anything you want to receive in life: make sure there’s space for it to receive it.
Being offline (I do allow for Whatsapp, phone and smoke signals) frees up time, energy, and creates space to receive new habits, to do new projects, to enjoy more time with friends and family.
So whether you have a thousand resolutions for 2016, or absolutely none, creating the space in your life to receive, will always be beneficial.

Your best year is not about getting all the things you think you need to be happy. In fact, in the year to come you could lose a loved one, or a job. You could get divorced or run into obstacles in your career. But it does not require that every day is a rosy land of paradise or that everything goes your way. What it does require is for you to develop those parts of yourself that are yearning to be expressed. The Best year of Your Life is about becoming inspired by yourself, loving who you are and the choices you are making. It’s about making peace with your past so you can create a future that is unlike anything you have ever experienced. It’s about living each day grounded in reality, with passions and excitement for life, and inspiring others to do the same.

The Best year of Your Life
Debby Ford

1998 Ray_of_Light_MadonnaYoga video A New Day 

I made a 12 minute home yoga video for A New Day. It is a strong yoga practice for in the morning.
You can find it here
Baby M #14 A New Day

The music in class for A New Day is Ray of Light from Madonna. Unedited, in the original sequence.

Classes in Nijmegen resume Monday January 4. You can read about my program Crazy Sexy Yoga here in English, and hier in het Nederlands.
It features a discount if you register now – check flash sale offer.
Flash sale ends Friday 8 January 2016.
So sign up before that if you want to follow my classes and make sure 2016 will be your best year ever.

28 Holiday Yoga Videos

by Suzanne L. Beenackers

photo Sadie 14 day playlistsI m so super excited to share this with you! Whether you re looking for a fierce vinyasa power yoga practice (which you can take at my studio as Rockstar Yoga) or a nice sweet hatha yoga practice: I have created just the perfect playlist for you. Using videos from two teachers that I have taught from the past year: Sadie Nardini and Yoga with Adriene.

14 Day Rockstar Yoga Playlist
from Sadie Nardini
How about 1 every day for the next 14 days? They range from 18 minutes to an hour.

14 Day Yoga with Adriene Playlist.photo Adriene 14 day playlists
Starting with Yoga for the Morning, ending with Yoga for Bedtime, and some feisty longer power yoga practices too (they’re in the middle).

Mix & Match all 28 videos
Sadie and Yoga with Adriene combined. This will be my personal favorite over the holidays.

Hope you have an amazing Christmas!

Don’t do anything I wouldn’t.

Oh, wait…. that doesn’t mean much right?



ps: if you live in Nijmegen remember to sign up and use your discount paying before Christmas.
NL: http://myoganijmegen.com/yoga/crazy-sexy-2016/
English: https://mmmyoga.wordpress.com/crazy-sexy-2016/
Or send me an email s_beenackers@hotmail.com



week 11/15: Follow Your Joy

Hi! My name is Suzanne. I wrote today's blogpost. If you want to come to class you can click the photo for my schedule.

by Suzanne L. Beenackers

For a really long time I had no idea what I wanted in life. And I still seriously doubt if I count as someone who is focused on making her dreams come true. In fact, I m pretty sure that I don’t. And yet; I do know I am living an authentic life, and that I m true to my inner-voice and that I have the luxury of doing something I absolutely adore. Sometimes it’s frustrating – yes- to still be worried about your income when you re 43 (What HAVE you been doing with your life Suzanne!– no idea whose voice that was) but I know teaching yoga and all the time it leaves me to write blog posts like these and engage in other hobbies, is worth more than any pension retirement plan or other financial benefit most of my peers from college will have.
I read Elizabeth Gilbert’s latest book. In two days. And it were working hours.
Try that working at a bank ;)

The reason it took a couple of failed jobs and an academic degree before I found my inner voice (so I could follow it) was because I was expecting my inner voice to be something like:
I want to become an industrial designer!
A photographer!
In other words: I expected my inner voice to direct me how we could make money doing what we love. Inner voices don’t do that. They say things like:
I like doing math.
I like taking pictures.
I like watching movies with Brad Pitt.
But the moment you try to claim, train and focus that, something else takes over. It’s called (and you may want to cover your ears for this)


And because the ego is now colonizing an area that used to be exclusive to your inner voice, it becomes really hard to tell which voice is which. And as soon as you start doing something with your ego, for example as soon as you take professional training or ask money for your services, your inner voice may drop silent. And stop liking it.

In my case my ego liked doing academic work, my inner voice didn’t. My inner voice liked photography, ego didn’t. Inner voice liked yoga, ego liked playing yoga studio. So that’s where we settled to live happily ever after (ego would like more money).

Maybe your inner voice will point you to an area where you can make money, maybe it won’t. But no matter what it says it is worth to listen to it, and take it out and have fun with what it likes to do.

week 3/7 Spiritual Practices: The Yes Board

Until you know what you really want to say yes to, you will continue to say Yes to everything else. 
Louise Hay

For 7 weeks I m teaching from Life Loves You from Louise Hay. In Chapter 3 this book invites you to go find that inner voice.

You can create a YES board, or a YES list, or booklet, to record everything your inner voice says yes to (for reference- so that you don’t forget when the inner-voice is silent again). This board is not about ambition, it’s about purpose. It’s about what you would like to do, or like to experience, or like to possess; but when no one is watching. So not because anybody else is judging if you are a good person (who has “altruism” on your YES list), or if you are successful.
Everything you hear the voice say that doesn’t bring in money or status -> put it straight onto the board.
Everything you hear the voice say that could bring in money or status, ask yourself: would I still want this if I failed? If the result was less than I hoped for? If the answer is yes -> scribble it down. That’s your heart talking.

One of the things in my life that I ve been positive about since my late 20s was: I don’t want children. And what I wondered was; why not? Couldn’t I think of positive moments, and imagine the love for that little baby filling my heart? Yes, I could. But what I couldn’t see is how I could still be happy, instead of desperate, if I went unemployed, had sickness, domestic troubles of any kind, or if I would simply run out of diapers on Christmas morning. My tolerance for trouble was zero.

Whereas with writing? It’s all a mess! I have little to show for; just this blog and one other blog (a secret one- you can ask me if you like), which contains about 7 unpublished books which have been written and blogged but never published on paper. It’s like I don’t even try, even though I know the material is awesome. And writing this blogpost on the inner voice has explained to me why that is:
my inner voice is doing the secret blog. It’s her haven. And she doesn’t want to deal with publicity, or spent time negotiating a deal, or deal with emails or NONE OF THAT. She just wants to write.
So my ego would have to do the publishing.
And after 8 years of failed publishing “attempts” (make those quotation marks bold, multiply them by five, and put a question- and an exclamation mark there) I think it’s safe to say my ego is not into it! ;)

Louise’s Best advice: Morning Mirror
Every morning Louise stands in front of the mirror and asks her inner voice: Tell me what I need to know. And then she listens.

week 10+ 11/15: Yoga with Sadie Nardini 

For 15 weeks I’m teaching based on classes from Sadie Nardini. This week I m using the classes we did in the first two weeks of November (14 and 17 from Sadie’s Rockstar Teacher Training) and the You Tube class 40 MINUTES EVENING SLOW, and created this month’s pdf’s for home practice.
M Yoga # 7: Playground  (standing pose/ solar)
M Yoga # 8: Forbidden Love  (lying and seated/ lunar) 

Music November (vinyasa yoga)      Madonna 90s Yoga Playlist 90s: Secret 

Become a Yoga Rockstar
Would you like to join my classes in Nijmegen?
You can find all info here. 
Or email me directly at s_beenackers@hotmail.com
Or check my You Tube and practice with my videos.

If you like to take the full course from Sadie herself you can buy Sadie’s Rockstar Teacher Training at Udemy or pay by donation to Sadie personally.

Herfstvakantie You Tube, magic en meer

door Suzanne L. Beenackers
Hallooooo!! Leuk om weer eens iets in het Nederlands te schrijven. Het is een weekje vakantie. Dat betekent dat je niets te doen hebt. Althans, geen yoga want ik ben er niet. Daarom heb ik een aantal inspirerende links op een rijtje gezet.

You Tube

Sinds kort post ik yoga video’s op You Tube! Speciaal voor de herfstvakantie heb ik ze geordend:
dit is de playlist hatha yoga, adem oefeningen, dingen om in bed te doen
en dit is vrij pittig
Voor ieder wat wils!

2015 09 20 11049455_10205195154547517_337316528557077157_nSadie

Ik geef 15 weken les met Sadie Nardini. Dit zijn de gratis toegankelijke yoga video’s die ik in september en oktober van haar heb gebruikt:
Self-sabotage busting Power Hour  

Daarnaast staat er een 14 dagen Yoga Shred van haar op You Tube, die bij iedereen die een beetje moet afkicken van fitness, of eigenlijk moet hardlopen van zichzelf, wel in de smaak valt.

Op 8 november organiseer ik de eerste Sadie Nardini studiegroep voor als je haar You Tube video’s doet of haar teacher training. Je kunt t hier vinden op Facebook.

Big Magic

In oktober heeft Elizabeth Gilber haar eerste “self-help” boek gepubliceerd: een ode aan creativiteit en iets van je leven maken. Het is werkelijk bijzonder inspirerend, en ik heb inmiddels ook van anderen uitsluitend enthousiaste reacties gekregen.
Dit 45 minute interview with Elizabeth Gilbert on Marie TV geeft een goed idee
of deze nieuwe die ik niet eerder had gedeeld – uit de Cosmo.

Inmiddels is Big Magic ook in het Nederlands verkrijgbaar

Droomman video serie & boek voor stellen (Engels)

Dit heb ik niet eerder gedeeld in dit blog – en voel je vrij het over te slaan!
Dit is Layla Martin’s channel op You Tube.
Daarnaast geeft ze een (gratis) video cursus voor single vrouwen hoe je je droomman kunt visualiseren. Dit is de link.
En ze is bezig een cursus voor stellen op te zetten en het boek dat erbij hoort is op dit moment nog gratis. Enorme aanrader- er staan 6 verschillende manieren in om t spannend en intiem te houden.

Yogales in Nijmegen 
De lessen beginnen weer maandag 2 november
Je kunt hier alle info vinden. 
Of email naar Suzanne s_beenackers@hotmail.com