Author Archives: Kat Wendorf

About Kat Wendorf

Kathleen Wendorf is a certified NESTA sports yoga instructor located in Central Florida. Kathleen has studied Hatha, Vinyasa, Kripalu, Ashtanga, Jivamukti, Yin and Kundalini yoga as well as others. Kathleen is also a writer who has been featured on The Morning Show. She invites you to bookmark and follow her blog to learn inspirational yoga. You can also visit Amazon to find other books on yoga and travel savings as well as her children's books and fictional novels. Kathleen has a mission to share as much as she can with her yoga friends. Please feel free to reach out to her at any time for any comments or questions.

Have a Fulfilling Life by Kat of JYL

Have a Fulfilling Life by Kat of JYL

Dear Friends,

A life that is meaningful and fulfilling can be yours. All it takes is a little self-knowledge, a plan and some hard work. The work however doesn’t seem as difficult if you are doing what makes you happy and allows you to be fulfilled.

Below is a twenty-step plan that will set you on your path to a life of fulfillment. Taking the time to follow this plan step by step will help you reach the life you want a lot quicker than just allowing life to take you where it will.
As I get ready to renew my wedding vows next weekend I sit her tweaking my ten year renewal vows to Ira and it gave me inspiration to share this blog with you so that you too can take an inventory on your life.

So, take a deep breath and get started. I’ll be cheering you on each step of the way!

Step 1: Find a purpose for your life.

Step 2: Figure out what bothers you most about the world and do something about it.

Step 3: Determine what is most important to you.

Step 4: Align your new goals around what is most important.

Step 5: Have a healthy perspective of yourself.

Step 6: Replace old beliefs that are no longer useful to you.

Step 7: Create new possibilities for your life.

Step 8: Figure out who you want to be when you grow up.

Step 9: Practice living the life you want now.

Step 10: Figure out what you are passionate about.

Step 11: Align your abilities and your interests.

Step 12: What would a perfect day be for you?

Step 13: Write your autobiography five years from today.

Step 14: Downscale your lifestyle now to create the opportunities that you seek.

Step 15: Strengthen your relationships and support systems.

Step 16: Grow strong emotionally

Step 17: Give yourself permission to follow your heart.

Step 18: Laugh a lot and enjoy the ride

Step 19: Live with integrity as a path towards an authentic life.

Step 20: Eat well, exercise and get plenty of sleep.

Go With Love.



Eating Healthy On Vacation

Eating Healthy On Vacation

Dear Friends,

Recently I took a trip to Chicago to watch my niece graduate college. The trip was in three cities over three nights in three hotels.

It started me thinking about traveling and how we can maintain a sensible normal diet.

It can be very tempting to abandon your good sense of healthy eating on vacation. Although you may strive for healthy eating, it’s easy to drift off and grab an ice cream cone here and there.

It’s easier than ever these days to request a low fat or vegetarian meal in a lot of the restaurants but as I found out not in all of them even in a great big City like Chicago.

This is  especially true if you have any restrictions, like no dairy, no onions, no garlic, no spices etc.

Rather than simply relying on greasy foods for nutrition, I suggest going to the local market after your settled. If you are renting a car to travel around  you can and pack some nutritious foods in a cooler full of ice packs. Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with  you on the road.

Also, once you arrive at your hotel, you should do yourself a favor and turn the minibar key down – as this helps to avoid the temptation.

If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins. If your hotel room/villa has a stove or microwave, think of what you can make from the local store that is fresh.

If you simply must eat out, do so only when you are hungry. Restaurants will usually serve large-portions, so be careful. If you do go a bit over on a meal, simply cut back on the next.

If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks,as your body needs fuel every four hours or so.

When you eat out, avoid appetizers. Whatever you do, do not miss any meals.

When it’s possible, you should avoid eating large meals at night. When your body gets ready for  sleep and slows down, it also burns calories at a much slower pace.

Never eat bread before bed, and make sure to avoid the butter. Choose fish or poultry for your meal instead, and include vegetables as a side dish.

Even though it may sound hard, eating healthy on vacation isn’t really that difficult. All you have to do is use a little will power, and pass up foods that you know aren’t good for you.

This way, you’ll enjoy healthy eating and a healthy lifestyle wherever you go.

The next time you go on a vacation, always remember that eating healthy is a way of life. You can afford to get something you crave, although you shouldn’t make a habit of it.

One ice cream cone or a pizza isn’t going to matter – as long as you know when to stop.

If you can get in some form of exercise each day. If the resort or hotel has a gym make it a point to check it out. Go for a long walking tour then hit the Jacuzzi.

Most importantly try to incorporate some sense of your normal exercise routine each day during your vacation as to not shock the system when you return to your normal workouts when you are back home.

Namaste in Good Health,


A step by step guide to learning Yoga

A step by step guide to learning Yoga

Dear Friends,

Okay, so we lost an extra hour of beauty sleep last night, worse things could happen. Hopefully you were dreaming a pleasant dream before your time was shortened.

Today’s featured image was taken when we spent the day at the beach and rented a jet ski in the island of Saint Kitts in November as part of a Caribbean cruise. The water was perfect.

If your on my blog chances are you have heard a little about Yoga and wonder what it’s all about.

You probably have a few preconceptions and imagine a girl twisted up in lotus pose, or maybe you picture a person sitting cross-legged chanting some weird sound?

To simply things, I am going to review step by step what you can expect in a normal Yoga session.

First Step: Introduction:

Most Yoga classes begin in a standing position. Sometimes an instructor will start in seated and ask you to sit crossed legged and close your eyes. They might instruct you to concentrate on a person that you want to offer up your practice to today. It could be a family member, a friend, a person you heard about on the news that is going through a situation, heck, it can even be an offering for yourself and your needs, but I’d advise to put others ahead of yourself unless you are particularly struggling with an issue. There is no limit to whom you “offer” the positive energy of your practice up to.

The reason an instructor usually starts in standing after dedication is that the standing position is the most natural Human position there is. Leonardo Da Vinci produced a famous scientific picture of the symmetry of the human body when it is in its natural standing position. The outstretched arms and legs can have a perfect circle drawn around them and this is true of everyone regardless of their height or weight. What this means is that a standing pose comes naturally to us – we are not worried about getting it wrong and we can concentrate of the state of the body. Breathing exercises will be a key part of the warm up stage for your routine. This is the only time in your life you will be ‘taught’ to breath and it’s a skill which allows people to restore calm to their bodies and thoughts.

Second Step: Your Routine:

This is the art of your session which will vary the greatest depending on what style of Yoga you are learning. Each posture (think exercise segment) will be different, however, the nature of them will become very similar after a short period of time. You will be stretching muscles that you don’t normally use in the course of a day. Your teacher will explain to you the alignment for each pose. He/She may approach you to guide you into and out of the postures if they see you doing it incorrectly or if they feel you would benefit from a slight adjustment. Usually the teacher will ask before assisting, but if you are not wanting assistance approach the teacher prior to class and explain that you hard about adjustments during the class and you’d feel uncomfortable if that were to happen. The instructor is there for your benefit and will understand your “personal space”.

Normally your instructor will say the pose in both English and the native “Sanskrit” terminology for the pose. Don’t worry about trying to understand or learn the Sanskrit in the first few months, that will come to you with repetition and is not expected of any student but rather optional if you wish to learn anatomy in Sanskrit.

A lot of times your Yoga teacher will talk about the reason behind certain postures and about the energy points of your Chakra’s (Areas of spiritual power within the body). The Chakra system is important  to learn because it can teach you where areas of congestion are in your body and you will learn postures to release the blockages to allow energy to flow freely.

Final Step: The End Of The Session:

During the session you have worked a lot of key areas of your body and the relaxation stage or end of your practice is where you will allow this energy that you have built up to flow in and out and around your body. Usually you will have a cool down period and then “Savasana” or the resting pose. This is where you allow your body to stretch out grounded to the floor beneath you and relax all of your limbs. You concentrate on your breathing and fully “letting go” so that your pent-up energies can release and flow and bring your body, mind and spirit into a calm state. The teacher will normally have you wiggle your toes,feet,fingers,hands and slowly turn on to your side and gently push up into a seated position to end the class with a “Namaste” which can be thought of as an offering of thanks for your practice.

Yoga will give you a sense of peace, calmness, joy and a greater understanding of how to breathe, improve your overall health as well as cope with everything in your life.

Give it a try.

Namaste In Good Health,

Your Friend Kat

Yoga Sutras 1 40-50 by JYL

Yoga Sutras 1 40-50 by JYL

Dear Friends,

As we head torwards the end of 2017 we wrap up Patanjali’s Yoga Sutras 1:40-1:50. We learn about the stages of Samadhi and how difficult it is to actually obtain full liberation, which means “to be completely free”. Recently I was watching a dance production in which the choreographer incorporated yoga postures along with Sutra text. Watching in amazement as they danced beautifully in sync to the music. I thought to myself, “Yes, they are on the path to enlightment”. Personally, I believe that with a dedicated practice the persistent yogi can achieve this in his/her lifetime.

Below is a review of 1:40-1:50 to assist you in your study goals. Please continue to work through the entire Sutras study.



1:40= Although we are all expressions of God, each one of us in some way is unique.

1:41= Samadhi- Act of knowing. Knower=man, Known=God.

1:42= Stages of Samadhi

#1= Sabikalpa- Ego is alive but dormant

#2= Ego= Soul attached to the body

1:43=#3 Nivitarka or (nirbikalpa) samadhi= God works outward from the center, man works inward from what he sees.

1:44= Differences between 1 & 2

1:45= When one achieves oneness with the infinite all is perceived as part of great oneness

1:46=Any thought of ego brings the yogi down from that high state into delusion.

In #2 (Ego) You can’t fall from that state but you must go through all past lives & realize God himself played every role.

Everything is God.

Even Satan is really only an instrument of God.

In #2 (Ego) one has vanquished the ego but there remains the memory of his past delusion. You must now free yourself of identity with the past lives. The goal of this life is to seek God.

#3 Moksha= Full liberation

1:47= Nirbichara Samadhi= Completely pure, impossible to fall again. Attachment to the ego has been destroyed.

1:48= Absolute consciousness, all other joys are incomplete.

1:49= The meaning of this sutra is self-evident

1:50= “I am Free”- awareness time!!!

Yoga Sutras 11-20 by Kat of JYL


Dear Friends,

As we head into this Labor Day weekend we continue in our study of the book “Demystifying Patanjali”. The Yoga Sutras as written many years ago by Patanjali and interpreted ever since by several others.

By now if you have been on this path with us, you have an understanding for what the Sutras are. Hopefully you have enjoyed 1:1-10. The Sutras are very complex and could easily take a lifetime to actually go through due to the nature of understanding each one and how it applies to your life. There is just so much out there that I feel we need to start tackling  as a group and other great works I want to share in our book club.

As we go into the fall season we will start reviewing another book and yes (as requested in your emails), we will continue to spend some time each blog to go through the other Sutras.

Have an enjoyable weekend and take time to nurture your spirit and that of others around you.




Memory: Memory is clinging (refusing to abandon any ideas of objects that return to the mind).


The vrittis are calmed by practice and by non-attachment.

“Banat, Banat, banjai  Doing, Doing, at last, done”

Don’t be constantly looking for results


The endeavor to develop even-mindedness is what constitutes spiritual practice.


Spiritual practice becomes firmly grounded when it is undertaken for a long time, without a break, and with deep earnestness.

“I am doing this as a part of your play. It means nothing to me”= the outcome.

“I am always inwardly at peace with Thee.”


From constant self-remembrance there comes complete non-attachment to things seen or heard. Not just by sight, but by what we hear if we seek daily news or gossip. However, when we live in the consciousness of God, all outer attachments fade away.

The mind grows by what it feeds upon.

Include God in all of your activities practice the presence of God.


When one ceases to thirst for outward manifestation, having realized the Purusha, one attains supreme non-attachment.


Sampragyata samadhi (sabikalpa samadhi; the state of conditioned oneness) is still tied to the various functions of the ego.


Unconditioned samadhi occurs with the cessation of all conscious thought. Subconscious memories alone remain.


Yogis who have not attained the highest state by the time they die remain attached to Prakriti (nature), owing to the ego’s continued identification with outwardness.

There are 2 types of yogis:

(1) Those who have attained their goal.

(2) Those working toward attainment.

Yoga= union/oneness with God.


For the others, the highest state is attained through faith (based on experience), strength of will, mindfulness (retaining constantly the awareness of God’s presence), conditioned oneness (sabikalpa samadhi), and discrimination.

Patanjali says true yoga may be attained not only by the practice of yoga techniques but also through right application as follows:

(1) Faith: Belief is good because without it we’d never even start to follow our path, but faith depends on results. The greater the results, the greater the faith.

(2)Strong will power: The half-hearted seeker will never find God.

(3) Devotion: The more devoted we are the greater tests we are able to bear.

(4) Sit surrounded by vast space- Try to relax so you are not aware of your body during meditation.

(5) Discrimination: Learning to determine if visions are real or imaginary. A real vision will bring a heightened consciousness, bliss, clear awareness.





Yoga Sutra 1-10 “Sleep”


Dear Friends,

Today we discuss “Sleep”. In Yoga Sutra 1-10 Patanjali explains to us that we should sleep only as much as our body needs and that too much sleep is a drug.

The author further explains that Mantras have a calming effect on our mind

Try this exercise each day for a week at the exact same time:

As the author expressed:

We should mentally watch our breathe- don’t try to control it. Just let it flow.

As your breathe flows in mentally say to yourself “Hong”.

As your breathe flows out mentally say to yourself “Sau”.

Hong-Sau= bij, or seed, mantra.

As your mind calms your attention should be shifting to the flow of your breathe at the root of your nose, close to the seat of super consciousness between your eyebrows (3rd eye), into the forehead.



The Mat S 6 E :12 Yoga Sutra 1:9


Dear Friends,

As we continue we go into 1:9 “Understanding that is based on untruth is imaginary.”

This Sutra teaches us to never justify a wrong action. Don’t feel like you need to defend yourself against accusations. Don’t allow temptation to make you feel as if you must offer up an explanation for situations when things happen to go wrong, which they will.

If you find yourself in the wrong, just let it be what it is, don’t allow your ego to take over. If you did something bad or wrong, simply just “own” it and there is no need to give stories or half truth explanations, just allow it be the mistake you made.

Seek the truth always, in all things. Try to do the right thing regardless to what others say or do. Ask for forgiveness and learn to forgive yourself, nothing more.