We're keeping it short, this month.
The classes, that is.
There is always space in the world of fitness for 15 minute classes.
Where could you squeeze them in?
While the casserole is in the oven?
While your kids are showering?
While your partner is pooping?
I'm just saying.
The options are limitless!
And that's just it, isn't it.
The option ARE limitless. The options for which class to choose. How to go about your fitness routine. How to schedule your day? What to cook for dinner? What jeans to buy?
What path to pursue in life.
I LOVE knowing that there is more to this than the same old same old every day.
There is more reason to be alive than to follow the paths and patterns set up for us by someone else.
There's space to be creative.
There's space to be unique.
There's space to make mistakes and KNOW that the world will not end.
We have this luxury don't we?
Not everyone does. And not every generation did.
So I offer a moment of gratitude for the fact that we live in a time and in a place and in a society and in a community that allows us the room and the opportunity to break out of the shell.
And I offer this class which creates upper body strength in the flow of vinyasa. Strength and flow.
Strength and Ease.
Enjoy dear friend.
It's short and sweet and I know you're gonna love it!
"Every time you don't follow your inner guidance, you feel a loss of energy, loss of power, a sense of spiritual deadness." -Shakti Gawain
Is 15 minutes enough for a workout?
Sometimes, friend, it’s not how long you spend on the mat, but how much you focus while you’re there.
If I’ve learned one thing in the 7 years I’ve been on this journey, it’s not about how long your workout is.
It really isn’t.
There’s the notion that if you’re not putting in 2 hours a day for 5 days a week, then you won’t see results, and that just isn’t true.
If you make the commitment to make it to your mat daily, or nearly daily, for as much time as you are able to free up, then YOU WILL SEE RESULTS.
This isn’t about the quick wins.
This is about the lifestyle changes that create the long haul wins. The wins that mean you can just keep going, to the horizon and beyond.
To infinity and beyond!
It’s the little steps you take that paint the picture of your dream life and your dream body and your dream health.
So if you’ve only got 15 minutes, make those 15 minutes count. (With this new class!)
Give your practice everything you’ve got and I promise you, you will see the results of that commitment.
“Gratitude is a powerful catalyst for happiness. It’s the spark that lights a fire of joy in your soul.”
– Amy Collette
Today is the last Tuesday of the month of November, and also, incidentally, the week of Thanksgiving here in the USA.
It's going to look a little different this year, isn't it?
Instead of a huge family gathering, with multiple branches of the family, it will remain a small, intimate family gathering complete with zoom dessert comparisons.
What will your Thanksgiving look like this year, if you're celebrating? Let me know your favorite holiday dish!
I know that there is a lot of tumultuous history around the celebration of Thanksgiving (linked with the colonisation of the Americas), and I do believe it worth acknowledging that many of our fore-fathers were terrible people. My family was no where near this continent at the time of the initial colonisation, but as a white woman in the USA today, I acknowledge and sympathise with the pain the ancestors of our indigenous brothers and sisters had to bear due to the damn white man.
But I think it also worth noting that the original Thanksgiving feast was due to harmony between natives and settlers. One of the truly harmonious relationships at that time or in the many years to follow.
My point here is that nothing is ever all good or all bad. There are shades of grey in every situation.
And the perception of every situation is different pending who is doing the perceiving.
And you have the power to choose how you perceive the world around you.
Do you choose to experience a reality based on fear or anger?
Or do you choose to experience a reality based on love and compassion.
And perhaps this 45 minute yoga class will help.
From the safety of our yoga mats we explore heart opening postures designed to break the armor around the heart chakra and allow the flow of love in and out.
We try our hand at expansive, more advanced postures, all the while seeking joy in each moment.
Joy in each movement.
This is a class for choosing joy.
Will you choose joy with me today? I sure hope so.
Happy Gratitude Week.
“Go with the flow. Force nothing. Let it happen – trusting that whichever way it goes. It’s for the best.”
- Mandy Hale
Have you lately felt a bit stiff, a bit stagnant, a bit stifled? (yes alliteration!)
If this season, year, election, virus, quarantine hasn't got your shoulders up by your ears and your body in a protective posture, I would be shocked.
Fear and Anxiety are top of the mind right now, it's true. There's a lot of new and a lot of uncertainty happening; a lot of restrictions, too, that we're not used to.
Our first instincts are to rail against the injustice of it all. To try to create some semblance of normalcy, and blame those that are trying to make things change.
Have you done this? Where has it got you?
But, sometimes, doing this is what's got your shoulders up round your ears.
(Imagine banging your fists against a brick wall will you? Bloody inutile I'd say)(Is inutile a word in English?)
It's so much harder to change, than it is to stay the same.
Sometimes, yes, change happens in a direction or in a time or a place that you weren't anticipating, or didn't want.
That's fair, the resistance to it. It can be right shocking sometimes! We're not prepared!
I get it.
What makes it harder, though, is fighting that change.
Change is the only constant, they say. And it's true.
Things happen when and as they were meant to happen.
They are all lessons, sometimes hard ones, and sometimes obvious ones.
But every obstacle, struggle, or bump in the road is a lesson. What have you learned from this one?
So here, I invite you to go with the flow of these changes. Allow yourself to move with them, to flow, to become fluid, and see where that takes you.
Energy goes where attention flows, so get that energy flowing, see what happens.
And you know what, like my grandpa always said, if you don't like it you can spit it out. I got your napkin :)
I'll see you flowin' on the mat.
“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” ― Nikola Tesla
It is a time to celebrate,
Time to celebrate the end of an era and the beginning of healing.
Collectively, for the world, for the USA.
Whether or not Trump succeeded in some ways as the president of the USA, he is a terrible human being, and that means more to me than policy or money or our standing in the world.
So I am happy that I no longer have to worry about another 4 years looking at his face and knowing he represents this country.
I'm a humanist you see.
There are a lot of different kinds of Humanists, but I consider myself someone who simply believes that our collective humanity comes first, before profit or laws or country, and that we all have rights that should never be stepped on, regardless of your home country, the language you speak, the color of your skin, your religion, or any other myriad of things that make you the beautiful being that you are.
So that's my tangent for the day. I'm grateful that we will have a new president, who will not be perfect, but who, I hope, will be a more compassionate and thoughtful human than the last one.
Speaking of compassion, this class is born from self-compassion.
Do you remember when I hurt my knee?
That's cool. I get it. No one pays attention to me anyway... *slouches off*
Anyway, I couldn't put weight on my flexed leg, so there are a few classes filmed with no standing sequence.
This is one of them.
Rather than building heat through jumping or more intense postures, we build heat with the breath.
In this class we focus on a pranayama technique called Breath of Fire.
Breath of Fire is an AMAZING technique that releases toxins from the lungs, strengthens the nervous system against stress, expands lung capacity, increases oxygen delivery to the brain, boosts the immune system and, my personal favorite, warms you up!
Though we don't move far from the mat, this class is sure to get you sweating, get the body heated, and is an excellent class to come back to in the winter months.
Or anytime it's a tid bit nipply.
Hope you enjoy! Leave me a "BoF YES!" below the class so I know you're doing that Breath of Fire!
“Anxiety's like a rocking chair. It gives you something to do, but it doesn't get you very far.” ― Jodi Picoult
Whether or not you're in the United States, it's likely that you know what today is.
It's election day, here, and it is a day I've been waiting impatiently for for four years.
(I was in France the last round, and cried all day. It was the first time I truly felt that the United States had let me down and I walked through Perpignan with my head down and my shame radiating from my skin)
Whatever the outcome is, half of the people are going to be in turmoil while the other half is going to be rejoicing.
I've got all my fingers and toes and legs and eyes crossed on this one.
So, instead of bringing in more yang on a day that is bound to be high tension, I thought we could all use a little extra yin.
Yin is a slower paced style of yoga, wherein the asanas (postures) are held from anywhere between 45 seconds to five minutes. The postures are used to stimulate the channels of energy in the body, knows as Meridians in Chinese medicine, or Nadis in a Hatha yoga sense.
Oh, I know, now I'm getting into weird yoga things ?
But think of the nadis as simply channels within the body through which your energy flows.
The three main nadis, according to yoga philosophy, flow from the base of the spine to the head, and consist of Ida on the left, Pingala on the right, and Sushumna in the center. You can think of Sushumna Nadi as your spinal column, as it follows the same path, but in the physical rather than the energetic. These nadis flow through and connect all of the main Seven Chakras in the body.
What are Chakras? Let's get into those on another date.
Ok, back to this Yin Class.
Yin is the more feminine energy, tied to the moon, introspection, and fluidity.
The connective tissues within the body: the tissues that are stable, solid, and give us shape. So, in Yin Yoga, we focus on stretching the connective tissue rather than the muscle.
How do we do this?
We practice Yin cold.
As in, before we're too warmed up. When we warm up, we are more likely to stretch the muscles and lose connection with those connective tissues.
So, do this class first thing.
Allow the mat to support you in moments of stress or tension.
And I encourage you to truly lean into your practice when times are tough. That's what it's there for. That's why you have a daily practice, even if you're here for the fitness.
Because physical and mental health go hand in hand.
See you on the mat.
“I can’t stop drinking the coffee. I stop drinking the coffee, I stop doing the standing, and the walking, and the words-putting-into-sentences doing.” -Lorelai Gilmore
Short version: I am three weeks without coffee and I am beginning to dream about coffee and I just want a coffee so bad!
And, if you're like me and are (stupidly) refraining from drinking coffee, I have a coffee cup style class that will get you energized just the same, but without the delicious flavor (and aroma).
Long version: Is there one?
I remember when I didn't like coffee.
I tried a sip of my nana's once when I was younger and was not about it.
But then I got into High School, took all the IB and AP classes (not all. Some) and couldn't get through a day without my cuppa in the morning.
-It's funny, if you look at any book I owned in high school, you will see a coffee stain on it, without fail.
So now, here I am, 30 years old, and doing a 30 day program designed to get rid of inflammatory foods, AND THEY MADE ME GET RID OF COFFEE!
Ok, it was my choice. I decided to go all in.
For the first couple of days, it was mentally tough.
Then it was easy peasy. I don't like coffee when it's hot. I prefer tea lattes. It was hot. I drank a lot of tea. Noooo problemo.
Now it's grey and cold. AND THE THINGS I WOULD DO FOR A CUP OF COFFEE RIGHT NOW!!!
But, alas, one more week. And what's the first thing I'm going to consume that I haven't consumed during this program?
You better believe it. Coffee. Gluten and soy can wait. Dairy was meh anyway. I can live without american cheese. I don't want to live without coffee.
So there you have it, my friend.
No coffee for me, so instead we get a coffee cup style class.
A class designed to energize, to help you focus, to boost your energy so you can take on the day, guns a'blazin.
Or, like, not guns. Water guns. Coffee guns.
Guns that shoot coffee straight into my mouth.
This class is also one of the new classes from the Yoga Infusion Studio, and focuses strongly on core and cardio.
I suspect it will be included in our next program, Core-Vember.
So if you like this class, and you're looking to build your core strength, I got you babe!
Check out the Yoga Infusion Studio by clicking HERE!
And carve out 43 minutes of your day for some fabulous Yoga Infusion style Coffee!
“Yoga means addition - addition of energy, strength and beauty to body, mind and soul.” ― Amit Ray
What do you think of when you think of energy?
Is it how you feel when you wake up in the morning?
Is it the amount of spunk you've got as you go about your day?
Maybe it's the way you feel around certain people.
Maybe you only think of it when it's gotten away from you and you can barely keep your eyes open or think straight.
Energy is, yes, the amount of vibrancy we feel throughout our day.
It is what flags as we get overworked or overwhelmed, or when bedtime is nearing.
But it is also the food we put in our bodies. That, too, is energy. Because our body uses that food as fuel to support all of the necessary functions of living.
Energy is also the exchange made between people.
The words, the intentions, the love, or the aggression.
You can project your energy onto others, and you can have your energy stolen by others.
You can have other's energy projected on you and invade your peace.
But you can also project love, which is energy, onto others, and give them peace.
Holding space is an energy exchange.
Laughter. Embraces. Arguments. Words not said.
Energy is everywhere and it is everything.
I bring this up for two reasons.
So now I ask you to observe. In what ways do you use your energy? Are you efficient, kind, pushy, overbearing.
Do you give more than you receive, or do you take more than you give?
Do you hold space? Or do you feel more often that you've got your hackles raised?
What about the energy you take in from those around you?
Does it feel good? Supportive? Or invasive? Tense?
Simply observe where you are these days.
Without judgement. Without expectation. Leave those words at the door.
Because we all have work to do.
The power is in knowing that, and taking the steps, no matter how small, to do that work.
And then when you're done observing and working you need to shake it off, this class has got your back.
It's a full body burner, focusing on twists and detoxifying poses to support digestion and assimilation of energy.
It's also a high energy class, so any stagnation in the body will be on its way out the door.
Hope you enjoy!
Side note, this class is one of the classes from our Yoga AS Fitness Kickstarter plan inside the Yoga Infusion Studio. This plan includes four weeks (5 classes/week) designed to kickstart your fitness journey and create that structure around hitting the mat daily.
So if you love it, there's more where that came from! Check out the Yoga Infusion Studio by clicking HERE!
“Morning is wonderful. Its only drawback is that it comes at such an inconvenient time of day.” ― Glen Cook
What are your thoughts on mornings?
Are you someone that leaps out of bed or someone who snoozes for an hour?
Can you guess which one I am? (I'll give you a hint. It's not the first one).
So it's been a bit of a theme this year to come up with classes that I would want to get out of bed for.
Because I never want to get out of bed.
This class is short, at just over 20 minutes, so you can totally squeeze it into your precious time before work! (busy busy bees we are!)
And we progress slowly, from the grogginess of sleep to the energy of the day!
A full body awakening.
A class to start the day.
The best way to start the day.
We start in child's pose.
So, shall we wake up together?
”It’s also helpful to realize that this very body that we have, that’s sitting right here right now…with its aches and its pleasures…is exactly what we need to be fully human, fully awake, fully alive.”
When was the last time you were overwhelmed with gratitude for your body?
Correct me if I'm wrong here, but we are often more likely to look in the mirror and focus on the rolls, the spots, the saggy bits.
We are more prone to concentrating on the gas, the weakness, the uncomfortable bits.
But what if we switched that around?
What if we spent more time focusing our attention on the parts of us that do incredible things each and every day?
Like the heart.
Your wee little heart pumps about 100,000 times each day, pumping five or six quarts of blood each minute, and moves oxygen and nutrient rich blood around the body to sustain life.
What else sustains life?
Without breath there would be no life, and your lungs do all the work for you.
They're just there, supplying the body with oxygen and ridding the body of carbon dioxide without you even having to think about it.
And then there are your legs.
Have you ever hurt one leg and then had to go up or down stairs?
Believe me, I have.
Those stairs, once easy peasy, manage to become insurmountable in a matter of seconds.
So, this is my invitation to you to find gratitude for your body.
Your powerful, all-knowing, body that has evolved to be exactly as it needs to be right now.
This is your invitation to take care of your body, with nourishing foods and habits.
Show your body that you're grateful by giving it a little extra love today.
And this is my invitation to you to listen to your body.
Listen to you when it tells your it's unwell, or weak or hurt.
And listen to it when it tells you it needs to move, to expand, to explore.
So today's free yoga class exists because I was listening to my body.
My knee has been wonky since two dogs pummelled into it at the dog park, and for some reason it was out of sorts the week I filmed.
So instead of using it as an excuse, or worse, pushing through the pain, we now have this class designed to keep the pressure off the knees!
Please don't ever ignore your pain.
If it hurts, don't do it.
In life as on the yoga mat.
So are you ready to build up that upper body strength with me today?
That's what I like to hear!!