MacKenzie Kozlowski (Miller) @mackenzieyoga avatarMacKenzie Kozlowski (Miller)

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First you were a farmer, then you became my husband and now you’ve added Adler’s father that list of titles. Watching you lead the way for our little guy to grow up with a positive male influence is such a pleasure. You can tell by the way he looks at you how much he loves his daddy. Happy 1st Fathers Day @steel_pony. I love you. Please wish Mike a Happy Fathers Day, leave some fatherly advice or simply some love. ❤️

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@steel_pony and I were so fortunate two nights ago to go on a date night. A true adult date night where we didn’t talk about Adler (okay only just a little bit) and we reconnected to one another as lovers, partners and best friends. We asked each other how we are receiving love these days, how we are best expressing love and if there’s any way we could better support one another... taking the time to have honest and open communication is something I really value about our relationship. It’s hard to hear how I could do better as a partner but on the flip side of that it allows me to express my needs in our relationship too. Prior to Mike I had never been able to express my needs and be heard nor had I been able to drop my guard and ego enough to truly listen to what my partner needed. How do you keep your relationships thriving? I believe communication, self awareness and love are crucial. Feeling all the love this morning. Now off the run a 5k... wish this non-runner luck.

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When you’re on date night with @steel_pony, but first you yoga.
PS: I signed up at a 5k run on Saturday solely because my favorite brewery is sponsoring it. #notsponsoredbutwishiwas 😜
PPS: does anyone who has followed me for 3+ years remember when I used to post a lot of yoga and heels photos? #heelsrarelyhappenthesedays #momlife

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My past week has been full of family, baby snuggles, my meditation training and watching Suits. This has meant less Instagram and mindless scrolling. I’m not going to lie it feels good to take a break. I love the community I’ve built here, but spending time with my local community and family fills my happiness tank. Lately I’ve been reading so much about anxiety and depression. It seems to be running rampant. I’ve noticed with myself that when I’m feeling low it helps to meditate, talk to a loved one, spend time outside and move my body. My phone is nowhere on that list. I often wonder how our phones affect our neurology and brains. Do you set limitations on your phone time? How do you keep your happiness tank full? 💚
This picture was snapped this morning while on a walk with my mom and Adler. 💚 @aloyoga.

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What do you think will Adler be a yogi like mommy or a farmer like daddy? 🧘🏼‍♂️or 👨‍🌾? Right now he’s rocking farmer gear but striking a yoga pose. I’m convinced that he is the best combination of @steel_pony and I. I can’t believe he’s 7 months old (two days ago... whoops)! He’s growing up too fast. All the cliches they say about parenting are true. Falling more in love every day that passes.

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I started yoga as a way to get longer lunch breaks from my 9-5 job. Yes, you read that right. I was working for a commercial real estate company in Los Angeles which had a rule that if you worked out at lunch you got a longer lunch break!! Um, what?!! That was reason enough for me to hit the gym daily. 😄 The gym I worked out at is where I first met my first consistent teacher @angelakukhahnyoga. She was so sweet and passionate I couldn’t help but fall in love with the practice. Her enthusiasm was contagious. That was the beginning of a 12 year (so far😳) long relationship/love of yoga… Backbends were one of my favorite parts of practice because it reminded me of my childhood when I did so many wheels just for fun! Backbends are so invigorating. As I mentioned in a previous post as my backbends got more advanced I started feeling back pain and knew something needed to change. This plan contains the work I used to create a healthy, supported and pain free backbend practice.

This plan is for beginners and long time practitioners all the same. You’ll begin each class with dynamic movement to warm up the joints and then focus on strength work to prepare you for the peak pose of the class. Each class focuses on one foundational backbend. These are my personal favorite backbends poses because they helped me create strong postural muscles. It is my hope you feel the same results and benefits from these practices.
Start practicing with me now on @CodyApp. Link in bio!

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Question: Do you meditate? (Answer in the comment section) 💐 Lately my life has been full of so much beauty. I look around and am constantly grateful. Has my life changed? No. My perspective has. The major shift that has occurred is that I’m meditating daily. I’m always shocked (which by now I shouldn’t be) at how much better everything functions when I’m practicing meditation consistently. I’m calmer, clearer and more full of love. It’s incredible. I took a poll on my Instagram story and many of you said you don’t practice meditation but would like to learn. If you fall into that category send me a DM with your email. I want to help you learn how to meditate! 🧘🏻‍♀️🧘🏽‍♂️❤️ This picture is of flowers my amazing sister in-law grew. Aren’t they beautiful? If you’re local to the Red Deer area check out @meadowfarmflorals. ❤️

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Although my spine leans towards the naturally mobile side I have had a rocky relationship with my backbends. When I first began my asana practice I progressed quickly into advanced backbends. I started noticing that when I came out of the deep poses I’d often immediately have a headache. It felt miserable. I knew that my body didn’t like something I was doing. After I checked my ego I decided that it was best if I steered away from the advanced backbends for awhile while I go back and focus on the foundational backbend poses. Just because I had the flexibility didn’t mean I had the strength to support it. I worked diligently on building strength to support my spine, so that my practice embodied longevity verses performance. This plan was created from what I learned along that journey. I am incredibly passionate about the fact that backbends can be made comfortable. You just have to be willing to do the work.
Start practicing with me when you sign up for a free 7-day trial on @CodyApp. You’ll get all of this plus 2,500 more video workouts to choose from. Start flowing through the link in my bio!

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If you could only say three words today what would they be? 💙

Mine would be “I love you.” I would say it to everyone. Those near and dear to my heart and strangers the same. How would your perspective change if you immediately saw everyone through a lens of love? 💙

Photo by @griff_j for @codyapp. Wearing @aloyoga.

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In my new backbend series on @CodyApp, Backbend Foundations, we work on the 6 postures that I consider to be the most important when building your foundation for a strong backbend practice. The beauty is that are commonalities threaded between all the asanas covered in this series. By the end you’ll have a better understanding of the asana alignment and how to engage the muscles in your upper back to prevent you from dumping into your low back. It is my belief that the during the “simplest” postures the most refinement and intention is needed. Are you interested in refining your asanas? Come check it out.
Join me in this new plan on @CodyApp. You’ll get all of this plus 2500+ more video workouts to choose from. Get going through the link in my bio!

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This is the face of a child who sleeps through the night! Although to be fair he looked this sweet before he was sleeping through the night. As promised I am sharing what helped us with sleep. First I should share what we were previously doing and why it wasn’t working for our family. I want to acknowledge that every family dynamic is different, so what works for us maybe isn’t your style. I 1000% respect that. We had started Adler sleeping in a crib in his room around 4 months because he outgrew his bassinet. I would nurse him to sleep and then as slowly as possible like a ninja try to transition him into the crib. Sometimes it’d work and others he’d wake up and start crying. I would then pick him up and rock him to sleep and try again. This would last for at least an hour most nights. Then 4 hours later he’d wake up. I would start the process all over again. Slowly 4 hours turned to 3 turned to 2... you see the direction we were headed. Around 6am I would let him come into our bed for morning snuggles. Then the snuggles moved to 5am to 4am to 3am... we were essentially co-sleeping half the night. When he was in bed with us I wasn’t sleeping well because he was squirming around and quite restless. As days went on I felt like I was living member of the Walking Dead. The days felt so long and I couldn’t focus. I was exhausted. I knew something needed to change, but I didn’t know how to go about implementing change. A few of you guys had previously suggested @takingcarababies for sleep training. Up to this moment I resisted any sleep training but was desperate and open to anything. I scrolled through her website and decided, “hey why not just see what her plan entails.” I bought her 5-24 month plan and two support calls, which I haven’t used yet (this is not sponsored). The program is 14 days long, so I wanted to make it through the program before speaking about it. Tonight is night 14 for us. It felt reassuring to know I could set up a call with a live human if I needed help which a book couldn’t provide. There is also a FB support group of other moms going through the same thing. CONTINUED IN THE COMMENTS.

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When Adler takes his morning nap I get myself ready for the day and straighten up the house. Today I multitasked and attempted @docjenfit’s mobility challenge. I did both directions like a good student. 😜 Never take yourself too seriously.
PS: post coming tomorrow about how I got him to sleep, mostly, through the night. Naps we’re still working on getting them longer than 30 minutes.
PPS: How cute is this @aloyoga bra?

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