Expert Advice: Improve Self-Love and Focus Through Yoga

As part of our Ask the Expert article series on the 1Focus Blog, I’m excited to introduce you today to the incredible Susana López. Susana is a supermom, a passionate gymnast, a yoga instructor, and an emotional coach. Susana combines her passion for movement with her yoga and rhythmic gymnastics knowledge to help other moms find balance and inner peace. Her authentic and innovative approach sets her apart in her field.

In this exclusive interview, you’ll learn from her about self-love and serenity. She’ll also provide valuable tips on how to balance personal and professional development, especially during challenging times. We’ll delve into the connection between yoga and focus, effective time management, and how to conquer self-doubt and fear.

Get ready to be empowered and inspired!

Tell us something about yourself.

My name is Susana López. I’m from Venezuela, and I live in Barcelona, Spain. I’m a gymnast, yoga instructor, and emotional coach.

I started gymnastics when I was 7 years old, and since then, I’ve dedicated a large part of my life to it. I have been teaching this discipline for more than 10 years.

In 2017, I decided to move to Spain. The same year, I got married and had my son, Thiago. After becoming a mother, I had a lot of doubts, questions, and insecurities about myself, my family, and what was to come. I started researching personal growth and started my first coaching training.

It all started with wanting to help my son with his tantrums and being able to support him with his emotions. That’s when I realized I was pretty disconnected from my feelings. I started taking more time for myself and understanding that I’m not just a mother; I’m also a woman.

I’m passionate about physical movement, so I decided to get certified as a yoga instructor this year, 2023, to combine my coaching sessions with movement and integrate it into an area of personal growth.

This year, I also quit my full-time job as a kitchen manager at a brunch place, and I’m 100% dedicated to myself and my project. Since June, I’ve been helping mothers who feel exhausted and stressed from trying to manage all their responsibilities. I help them find moments of calm through mind-body connection and self-love.

How did you manage to adapt to a new country?

I achieved it when I stopped comparing which country is better to live in. The moment I stopped comparing my life to others, I realized I’m in an incredible country, my life is truly wonderful, and I’m the only one responsible for “adapting” or feeling comfortable anywhere in the world.

I started to appreciate every little thing: where I live, what I’ve learned, my growth, my family. I’m grateful for every aspect of my life, whether material or not.

It took me 4 years to feel this way. At first, I wanted to have my life in Venezuela, and living here caused me a lot of pain because I couldn’t accept that I had become a completely different person. Inner work shines when fulfillment doesn’t depend on the external.

Inner work shines when fulfillment doesn't depend on the external.

How did you know you made the right decision?

For me, all decisions are right as long as I don’t hurt anyone. I will always learn, grow, and expand as a person.

Thanks to yoga and meditation, I listen to myself more and let my intuition guide me. Yoga allows me to feel a deep connection with myself. At the same time, it helps me recognize when I’m disconnected through the signals my body gives me.

For me, all decisions are right as long as I don't hurt anyone. I will always learn, grow, and expand as a person.

How do you manage your time?

As a mom, I want to spend quality time with my son, so I try to work on my projects when he’s at school or sleeping. Now that he’s on summer vacation, I plan my week every Sunday to set priorities.

It’s a challenge because organization is not my greatest strength. But it has been key to making progress on my journey as an entrepreneur, a mom and maintaining my social life.

How do you stay focused and efficient?

By staying organized, setting goals with timeframes, structuring each day, and sticking to the plan I’ve set.

Sometimes, I skip things I’ve structured in my plan because I need more time to complete a task, and I adjust until I find the best strategy for me. We all have different paces, and comparing myself to other organized people used to frustrate me. Now, those people inspire me, and I clearly see the benefits of being organized.

Do you have a daily routine?

Yes, I realized that I perform better in the morning, so I created the “7 a.m. Yogi Club” to help people start their day with energy.

I wake up between 5 and 5:30 a.m., take my personal care time (brushing my teeth and skin care, 10-15 minutes), write in my journal to clear my mind (10 minutes), and finally meditate (10 minutes). These three actions are critical for me to start my day! Then, I’m ready for my first yoga class at 7 a.m.

How can one improve concentration?

Focus and Organization

It’s essential to deeply understand the tasks at hand, avoid improvisation, and work directly toward established goals.

Set a specific time frame for completing assigned tasks and make an effort to stick to it, evaluate it, and adjust as needed.

Avoid or Minimize Distractions

It’s important to stay away from your phone; keep it silent. Something that’s worked well for me is turning off WhatsApp and social media notifications; I only check them 2 or 3 times a day.

Meditate

This is the most important one for me.

Meditation allows me to be in the present and be aware of what I’m doing without thinking about anything else. Being in the now allows me to channel my energy and focus into whatever I’m doing.

Is there a connection between yoga and concentration?

Absolutely! When we get distracted, we’re either thinking about what happened yesterday (the past) or what will happen tomorrow (the future). Daily yoga practice leads you to be present, and being present means being focused on the activity you’re doing.

Yoga allows you to connect with yourself; it focuses on conscious breathing. Slow and controlled breathing calms the nervous system, reducing anxiety and facilitating mindfulness in the present task.

Is there any particular yoga practice that has directly impacted your concentration?

Yes, inverted poses.

They are the biggest challenge for me because they involve balance. If I’m distracted, I can fall and hurt myself or not hold the pose as long as I want. It’s just like daily life. If I don’t focus my energy on the task at hand, I’ll take longer or do it with lower quality.

What is the philosophy of yoga?

For me, the philosophy of yoga is to be present in the now. Without focusing on the past or the future, just living in the eternal present.

It’s of no use to spend an hour in a yoga class or meditating if you’re going to spend the rest of the day complaining, arguing with others, or simply wasting energy on things that aren’t worth it, like eating poorly or mistreating your body. The real work is taking the benefits of the practice off the mat and maintaining that state of calm and peace throughout the day.

The real work is taking the benefits of the practice off the mat and maintaining that state of calm and peace throughout the day.

How do you stay motivated and focused on your own personal and professional growth?

I’m motivated by enjoying the process, seeing the discipline I’m building, and knowing my students are happy in each class. I believe my biggest motivation is to remember why I’m here.

I believe my biggest motivation is to remember why I'm here.

Do you use any special tools to help you concentrate?

I only use Spotify for relaxing music, guided meditation, or personal growth podcasts.

What have you learned from being a mom and working simultaneously?

I learn every day to seek and maintain a balance. It’s crucial to fulfill both roles.

Before, I used to believe I had to spend many hours with my son; I felt like I was wasting time working, and this caused me a strong emotional struggle. Today, I no longer work for that company; I decided to work for myself and do what I truly love.

Now, I can proudly tell my son that I’m working when I’m at the computer or when I’m going to teach a class. It fills my heart with pride that my son can see me motivated and excited to work on my dreams because I want him to pursue his dreams and do what he truly wants in life.

How do you motivate yourself when you dont feel like working?

I ask myself questions that lead me to reflect on what’s going on. Some of these questions are:

• What would a person who loves themselves do?
• How does a person who loves themselves think?
• What can I do today to improve my motivation?
• What can I do to get closer to my goal?

The key is to ask myself questions that lead to positive answers, and I know they will help me get motivated.

Motivation can come at the beginning of a project, when I come across new ideas, or when I learn something new and want to share it in my classes. However, I know that motivation can be cultivated and achieved. Additionally, reminding myself of my commitment to myself is quite helpful.

How do you overcome doubts and fears?

I believe you don’t really overcome them; you learn to live with them. Doubts will always exist, and fear will always be present. The most important thing for me is to respond to those doubts and fears with self-confidence.

Fear is a defense mechanism that activates in the perception of danger, whether it’s real or not. So, knowing the theory of fear makes it easier to walk alongside it.

How do you recharge?

I recharge easily with nature. But when I need to recharge at home, a short 10-minute meditation, a cold shower, or writing positive affirmations always helps me regain my energy.

How do you manage stress?

I manage stress in a way that it doesn’t affect me negatively and shows me what I can improve. Stress reminds me that I can be very hard on myself, but it also teaches me that I have my own rhythms and timelines and that I shouldn’t compare myself to others. All emotions bring us a message; the important thing is how we interpret them, whether we become victims of the situation or the protagonists of our lives.

To manage stress, I do any kind of exercise: conscious breathing for 5 minutes, meditation (being present in the moment), spending time alone or with friends, and enjoying the beach with my family.

All emotions bring us a message; the important thing is how we interpret them, whether we become victims of the situation or the protagonists of our lives.

When do you come up with your best ideas?

My best ideas usually come when I’m happy, feeling inspired and connected to my purpose. They also tend to come when I’m in a crisis and feel like people aren’t interested in my classes or promotions; that’s when innovative ideas often emerge too.

How do you achieve a balance between using technology effectively and avoiding distractions?

I’ve turned off notifications for all my social media, WhatsApp, and emails. I’ve also scheduled specific times to check each app and limit the time I spend on them.

When I work on the computer, I keep open only the tabs I’m using to avoid getting distracted by the others.

Do you have any advice for readers?

For mothers, my only advice is to prioritize yourself as a woman. For our children to be well, we have to be well. This includes self-awareness and taking care of ourselves physically, mentally, and emotionally.

For our children to be well, we have to be well.

Where can I get more information or reach out to you?

You can contact me through my social media profiles:

• Instagram: @susanaloblan
• Tiktok: @susanaloblan

Or send me an email to info.susanaloblan@gmail.com

I offer in-person yoga classes in Barcelona, Spain, as well as online classes accessible from anywhere in the world. As mentioned before, I also offer online classes every Wednesday as part of my “7 a.m. Yogi Club”.

Additionally, I offer emotional coaching services where I can provide personalized support to help you achieve your goals.

My Qualifications

• September 2023: Aquatic Therapeutic Massage – Chinese Medicine – Sound Therapy.
• June 2023: Intensive Pranayama/Asana Workshop.
• May 2023: Yoga Teacher Training Hatha Raja Vinyasa.
• June 2022: Life Coach – Emotional Coach.
• July 2021: Deepening and Collaboration Program.
• December 2020: DPOP Worldwide Experience in November.
• December 2015: Psychophysical Gymnastics/Pre-Yoga.

Tips to Remember

Prioritize Self-Love

• Remember that taking care of yourself is essential for your overall well-being.
• Dedicate time to nurture your physical and emotional health.

Find a Personal and Professional Balance

• If you’re a parent, seek a balance between your family and professional responsibilities.
• Create a schedule that effectively manages both areas of your life.
• Find ways to recharge by spending time in nature, practicing meditation, or incorporating small self-care routines.

Enhance Your Concentration and Focus

• Practice meditation and breathing exercises to improve your concentration. This will help you become more productive and less prone to distractions.

Manage Your Time

• Manage your time effectively.
• Plan your day and set priorities.
• This will help you make the most of your time and avoid feeling overwhelmed by tasks.

Overcome Doubts and Fears

• Learn to face your doubts and fears with self-confidence.
• Remember that they are normal and can be overcome.

Practice Yoga to Improve Your Awareness

• Daily yoga practice will help you keep your mind in the present and reduce anxiety.

Disconnect From Technology

• Avoid technological distractions.
• Turn off unnecessary notifications and schedule specific times to check your devices.
• Use a website/app blocker like 1Focus to block social media, YouTube, Netflix, Twitter, text messages, email, etc. This will ensure a distraction-free work environment and help you maximize your focus on your tasks.

Interpret Crises as Opportunities

• In challenging times, seek inspiration and new ideas.
• Crises are often seen as opportunities for growth and creativity.

Balance Parenthood With Your Career

• If you’re a parent, remember that taking care of yourself and pursuing your dreams is also an example for your children.
• Enjoy your work and show them how to pursue their own goals.

Further Reading

Explore 10 expert-backed strategies to improve your concentration in our guide: Elevate Your Performance: 10 Expert Strategies to Boost Focus.

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Acknowledgments

We thank Susana López for sharing her valuable advice and experiences with us in our Ask the Expert series on the 1Focus Blog.