August 17, 2016


Yoga girl

I’ve debated for weeks about this post.  Everyone has an opinion, but remember this is just my own personal opinion and daily struggle.  

Recently, I had to visit my doctor (nothing major or out of the ordinary). I'm not going to lie. One of the main reasons I dread these visits is because at the very beginning of each appointment they ask you to step onto a scale. Honestly, I don’t even put an ounce of nutrition in my system in hopes that that NUMBER will be lower. I don't want to be the girl that gets fixated on a number (even if I am that girl), but it’s always been a hot button for me. As much as I know that number represents nothing about my mind or my soul, it's still such a hard thing to get out of my head. That NUMBER! 

So as usual I asked the nurse not to give me that number. She was so kind, and complementary and gave me a little insight into her own personal struggle, but all I could think about is that she knows that number. It's been a couple weeks and I still keep playing the scenario in my head.

It’s summertime and we spent most of July traveling.  I am pretty disciplined in my eating, but I know that I've let a couple of bad habits slip back into my routine (sweets and breads are my downfall). Yoga girl

I'm constantly looking for resources (books, magazine articles, anything concerning body image, self-love and acceptance)… I gobble it up like it's a cupcake.  But how do I learn to stop the constant obsession with that number, and be proud that I am strong, healthy, energetic and can move my body?The conclusion that I have come up with is that it's not so much the number, as it is the way I feel physically. I know when I feel my best; when I have a daily yoga practice, eat for nutrition and spend time in meditation/prayer. But I also know that when I wear something besides yoga pants, which is a rare occasion, my jeans tell a different story.   

The purpose of this post is to understand that the only person you have to make happy with is yourself. We live in a day and age where people's opinions are tossed around to start controversy or to light a” social” fire.  Yet, when it comes to your body, your opinion and the way you feel is the only thing that matters! 

I know my body. I know where I feel good and deep down I know before I ever step on that scale how I feel!  So decide what that means for you and don’t let a number, person’s opinion or anything else tell you what is right. This is totally about YOU accepting yourself! Find YOUR healthy!

Shine Bright Y'all,





People Magazine Half Their Size 2014
What does it mean to truly be present in the moment?  As a yoga teacher we talk a lot about this, but do we really live by this motto off of our mat. We show up, take deep breaths, clear our minds and find a state of peaceful existence. But what next?
I read a lot about personal development, shredding my ego and standing in gratitude to shift my perspective. But what happens when we achieve a personal goal, accomplish a task or even notice the progression in our lives?  Do we celebrate? Do we take the time to look at what we’ve accomplished? Do we congratulate ourselves for the hard work, discipline and perseverance it took to overcome roadblocks?


We live in a society that is constantly telling us to “look at me, like me, see what I’ve done.” So how in the world do we find balance between celebrating accomplishments and becoming a narcissistic, selfie obsessed, entitled human? I know, those are harsh words, but we know we don’t want to be that person.

For me, it starts on the mat.  We can learn a lot about ourselves and the way we handle situations from the way we handle our practice. Think about it... We all have postures that come natural to us. Maybe you have really open hips, and pigeon pose is your jam, or your hands are as steady as your feet and you can stay upside down all day long. Or just maybe it’s your uber gooey spine that allows for backbends to feel like heaven. No matter the case, we have those postures that build up our confidence, give us passion and bring a great big smile to our faces.

 On the opposite end of the spectrum, we have poses that we aren’t as excited to move into, and in many cases, we completely avoid. (For me this is eagle and really anything that twists, binds, and revolves…am I even a yogi?) This is where our ego is humbled and we move into growth. We find that spark in our soul to keep working to accomplish the tiniest, smallest victories to keep progressing.  

Bottom line: this is balance, and it helps us be victorious in life.

Airbrush makeupPeople Photo Shoot PrepPeople Magazine Half Their Size 2014

One of my most exciting victories was being featured in People magazine’s “Half Their Size” issue in 2014.  I’ve always been an emotional eater and had a sneakyPeople Magazine Half Their Size 2014 relationship with food.  I’ve tried every diet, every workout, but could never find
balance in health and nutrition. To this day it’s a daily work in progress, but I celebrate my continual progress. What changed for me?  First, finding passion in an activity or movement.  Honestly, going into a gym was a dreaded task, and running hurt my hips. But finding yoga gave me a heart filled with joy…I still get super happy walking into a yoga class.

The other life change is a little tough to explain, but for me it comes down to recognizing the difference in the way you feel when you are fueling your body well.  Sweet tea, fried chicken, french fires and donuts make you sluggish, tired and in need of a nap. For me it was about finding a plan that worked and then listening to my body. But like I said, it’s work I have to put in every day. If I didn’t celebrate my little victories, I wouldn’t be able to maintain the stamina it takes to make this life what I want it to be.

So look at your beautiful self and recognize your achievements and accomplishments. Set goals for growth, and celebrate the brilliance of every single victory with balance. 

Namaste Darling








February 03, 2016


3 legged dogcrescent lungeleg extension
I’m surprised at how often I overhear my yoga students mentioning that they come to class on a completely empty stomach, as in they haven’t eaten at all that day. Sure, eating a big meal before a practice is problematic, but so is coming to class without anything to fuel your practice.

Since there’s so much conflicting information out there, I’d like to tell you what works best for me.  I like to eat a small amount of protein rich food to fuel my practice about 45-60 minutes before class. My go-to pre workout nutrition is my Herbalife 24 shake; made up of 2 scoops 24 Formula 1 Meal Replacement & Protein, 2 scoops Prepare (supports blood flow and nutrient delivery to muscles during exercise), 2 scoops Beverage Mix (more protein, low calorie and delicious).  It's light, around 200 calories, and consists of about 24 grams of protein.  If this magical concoction isn't available, I like eating a banana with some peanut or almond butter, or even a little Greek Yogurt. Eating a light, protein-rich meal helps you preform your best, especially in the more strenuous classes.

But what if you either eat a really big meal before class or skip eating altogether? Well, generally you’ll experience feelings of discomfort or weakness, either of which will compromise your movement on the mat. But here’s a specific rundown of what you can expect:

Eating a big meal before class:
  • Nausea
  • Gas or bloating
  • Uncomfortable feeling, or sluggishness
Not fueling your body:
  • Light headed
  • Feeling listless and without energy

Pre-For me having something about an hour before a workout is the sweet spot between too much or nothing at all and I believe that’s the perfect choice. Too much food, or none at all, would be the extreme choices, and that banana and peanut or almond butter is the way to go.

What do you find works best for your practice? Have you ever been uncomfortable on the mat because of how you ate? We’d love to hear your stories, so please share what works best for you and how you fuel your flow.

Namaste’ Darling



Twisted lungeCrescent MoonRunner's LungeHip Opener

Music touches the soul. It has to power to change our moods and emotions. It can instantly transport us back in time or charge us up for the future. For the SYG team, music is also a really big part of our yoga. It serves as the soundtrack to our movements and gives us the inspiration to try things we never believed we could achieve.

Because music is such a big part of our yoga practice, we want to share our favorite monthly playlists with you. To start, here’s one we’ve been flowing to since our New Years Day Detox hot yoga class. It’s perfect for a 90-minute flow or power flow class. We hope you enjoy it.

  • Enjoy the Moment - Unquote Remix- BOP-Remix Your Mind
  • Just Breathe- by Pearl Jam
  • For What It’s Worth- by DJ Drez
  • Hot Oil, No Sweat- Brent Lewis
  • Flower- by Moby
  • La La Latch- by Pentatonix
  • Pumpkin Blood- Acoustic by NONONO
  • Rude- by Magic!
  • Chandelier- by Sia
  • Stolen Dance- by Milky Chance
  • Wake Me Up- by Avicii
  • Ain’t No Mountain High Enough- by Marvin Gaye
  • Lose Yourself- by Eminem
  • Tennessee Whiskey- Chris Stapleton
  • Live Like You Were Dying- by Tim McGraw
  • The Sun is Shining Down- by JJ Grey & Mofro
  • Lovely Day- by Bill Withers
  • Awake My Soul- by Mumford and Sons
  • Crazy Love- by Van Morrison
  • A Life That’s Good- by Nashville Cast
  • Use Somebody- by Tyrone Wells
  • Good Good Father- by Big Daddy Weave
  • Enter One- Sol Seppy

You can follow us on Spotify to use this playlist. We’re at southernyogagirlllc

We’d love to hear how you like this playlist. Did we happen to pick any of your favorites? Or, are we missing something that would be a great addition here? Let us know by commenting on our Facebook or Instagram. And be sure to look out for our February 2016 playlist. You just might find a little David Bowie on there.



yoga girl in sparkle dressHey y’all,

Welcome to the Southern Yoga Girl blog! I’m Sally, the creator and designer of this passionate brainchild of a brand. In other words, I’m the one responsible for the dramatic increase in your daily dosage of glitter! First, I want to let you know that I have no idea what I’m doing. I’m not one of those people that was born to be a writer, and dreamed of penning novels in my free time. In fact, I tend to make tons of grammatical errors and rely on spell check and autocorrect for my sanity most days. But (and that’s a big but!) I have a deep love for this wonderful world of yoga, my southern lineage and anything that sparkles, shines or explodes with glitter! I’m basically a 6-year-old trapped in a 30-something’s body. Just the other day, my best friend’s daughter took one look at me and my sparklified (that’s a real word, and I don’t care what spell check says! LOL!) outfit and said, “are you sure you’re a REAL adult?” Since when did kids get so smart?

I think life should be magical, and that even when the negativity seems to be seeping into our lives from all directions, we have the ability to choose positivity and light instead. I want to live life with more love, laughter and optimism. I believe that there is a lot of kindness, compassion and generosity in the world still left to be found if we could learn to listen to one another with respect. We all have our own opinions, but that doesn’t mean that we can’t also find common ground and have mad love for each other.

This brings me to the purpose of this blog: inspiration, positivity, happiness and love. These are the things that I want to bring to the table, and I hope you will too.

Just as there are about a gazillion different kinds of yoga, this blog will feature a wide array of topics and views, but all will come from a place of motivation and, of course, love! We look forward to highlighting teachers and studios around the country that we love, epic sequencing, jammin’ playlists, yoga humor, nutrition tips and so much more. Oh, and we also won’t leave you in the dark – we plan to share all of our favorite products with you! Because secrets are no fun!

“Make a conscious effort to surround yourself…”

I’m fortunate to have a fantastic team of wonderful people around me (isn’t that the case with any successful venture?) that continue to inspire me with new ideas, energy and talents (it takes a village to run a brand!).

So we invite you to grab a cup of coffee and enjoy, comment, or share with us as we introduce the fun, whimsical and playful style of Southern Yoga Girl. Or, just follow if you’re more of a quiet person – we like to talk…A LOT! Whatever you do, don’t forget to #exerciseyourgiggle. This is going to be fun!


girl in backbendgraceful gratitude goddesswedding yoga