Mindful Monday: Radiate LOVE

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Happy Monday, beautiful love bugs! What glorious weather we were blessed with this weekend –  An early Valentine’s gift from Mother Nature! Mild temperatures and just so much light and sunshine! Not to mention the gorgeous and sultry full moon!! ahhhhh… LOVE LOVE LOVE is definitely in the air.

And it all starts with self-love. Which is really the most challenging, isn’t it? It’s so much easier to love our kids, parents, siblings, cousins and even friends. But why is it so difficult to truly love ourselves?

My yoga practice has really helped me tremendously in this aspect of my love life. What is our practice if not a radical act of self-love? Self- awareness and self-acceptance leads us toward loving ourselves, doesn’t it? Yoga lifts us from the clutches of self-doubt and pain and sadness and reminds us of our true nature – pure loving kindness. It touches our lives at every level – physical, mental and spiritual. It is a method for us to make life purposeful, useful, noble and to radiate LOVE, LOVE, LOVE.

As we truly begin to love ourselves, a lifelong practice and a lifelong love affair, we are able to find more depth in all of our external relationships.

Love is patient, love is kind. It does not envy, it does not boast, it is not proud, it is not rude, it is not self-seeking, it is not easily angered, keeps no record of wrongs, does not delight in evil, rejoices with the truth, always protects, always trusts, always hopes, always peseveres. Love never fails

1 Corinthians 13:4, 7-8

Wishing you the sweetest and happiest of Valentine’s days this year. As you acknowledge all of your loved ones, make sure that you are at the top of your own Valentine list!

May all beings be happy, happy, happy and free!

 

 

Don’t do it alone- Find success with 4 Week Shred in February!

 4 week Shred

Our successful 4 Week Shred nutrition and boot camp program is coming back to Western Springs February 12th!

We are running an amazing promotion, Shred with a Friend and Save through February 12th. Sign up with a friend or family member and save 20% EACH for our February session.

Our unique, customized program offers you 4 nutrition workshops, a meal plan from a registered dietitian, and 4 boot camp workouts. Our program is designed to educate and motivate our clients to achieve their health and fitness goals with the support of a group setting and professional counsel.

4 Week Shred will give you the tools you need to kick start or maintain your goals. You can do it- and we can help!

For more information, please contact Teresa at 4weekshred2017@gmail.com. Please see below for more program information.

What is 4 Week Shred?

4 Week Shred is a food and fitness program designed to support, educate, and motivate. We will meet once a week on Sundays for a boot camp workout and nutrition workshop.

Program Schedule:         

Sundays 2/12-3/5
3 pm to 5 pm
Nutrition Workshop and Boot Camp
Western Springs YBD

Due to the customized meal plans, nutrition workshops and coaching from the Shred Leads, we will have to limit the number of participants!  Secure your spot today!

Components:

  • Customized meal plan written by Registered Dietitian (RD), Susan Rizzo
  • 4 Nutrition workshops with opportunity for Q+A with RD
  • 4 HIIT boot camp classes customized for maximum results
  • Customized workout plan
  • 1 month unlimited yoga and yoga sculpt at ANY 6 YBD locations
  • Support from fellow Shredders and leads
  • Food and experience journal
  • Hard work and life changing RESULTS!

 

Pricing:

Yoga By Degrees Members: $150- includes 4 HIIT boot camp classes, 4 nutrition workshops and customized meal plan

Non-members: $275 – includes 4 HIIT boot camp classes, 2 nutrition workshops, customized meal plan, one month unlimited yoga and yoga sculpt classes at ANY YBD location

Shred with a Friend discount: $120/$220

Email Teresa at 4weekshred2017@gmail.com for any questions you may have!

Are you ready to sign up? Enroll online, in studio, or over the phone at any YBD location by February 12th!

If you want to read about a Shredders experience in April, please follow this link https://breathesweatsmile.wordpress.com/2016/05/11/4-week-shred-success/

 

Who are the leads?

Susan Rizzo, RD, LDN, CDE

Registered Dietitian susan

Susan has been a Registered Dietitian (RD) for over 30 years. She is passionate about the value of good eating and exercising for its role in health. For the past 15 years she has enjoyed educating clients as nutrition counselor and diabetes educator for AMITA Health-Alexian Brothers. Over the years she has been involved with various weight loss programs including Weight Watchers, the YMCA and The Solution Program.  Recently she has advised clients involved with The Daily Herald’s Fittest Loser competition. Susan holds certifications of training in Adult and Pediatric Weight Management with the Academy of Nutrition and Dietetics. Her expertise in nutrition has helped many clients individualize their food choices leading to improved weight and health status.  She is dedicated to educating people with the tools needed to self-manage their weight and meet health goals. A long time believer in the powers of physical activity she has enjoyed a variety of pursuits throughout her life including running, walking, yoga, tennis, ice skating, soccer, biking and dancing. She raised 4 children and is sensitive to the needs of busy lifestyles.

Teresa Larem

Yoga Instructor/ Yoga Sculpt Instructor/Shred Facilitator

 Teresa has always been a lifelong athlete, starting with soccer in kindergarten and Teresa 2continuing with tennis, basketball, softball, track, yoga, dance and rock climbing. If it’s active she likes it! Teresa discovered Yoga sculpt in 2013 and has been in love ever since due to the intensity, fun and results she has received from sculpt and fusion.  She began teaching Yoga in 2014 and soon followed with Yoga Sculpt in 2015 and has recently helped train the latest group of teachers at YBD. She loves teaching sculpt and fusion because she loves to have fun and motivate people. She truly believes that being active is the key to a long and healthy life and hopes to make working out fun for her students. Her other hobbies include soccer, CrossFit spin, walking her dog, reading, and yoga.

 

Mindful Monday: Welcome to February 

Happy Mindful Monday, friends! Well we made it through the looooongest month of the year together. We’ve watched the groundhog look for his shadow, and we watched Tom Brady lead his team in an unbelievable comeback in last night’s Super Bowl! Well,  yogis,  it’s smooth sailing from here. The days are longer. We have more sunshine. So much to look forward to. And of course the best moment is THIS one. Right here, right now. Always.

We hope that you had an amazing January! How are you doing with any resolutions that you have made? Remember that if you stumble and fall, let it be forward. We know from our practice that at any moment, we can inhale and BEGIN again.

YBD had TWO programs in January designed to help us kickstart the new year through mindfully looking at HOW we eat. Both groups met together on Sundays in January and supported one another through a community approach.

Teresa ran her Shred program which included a high intensity workout together each week, plus participants were  encouraged to take three additional classes during the week. They also worked individually with a certified nutritionist for custom meal plans.   Of the 16 participants, they lost a collective 42 lbs (of those that reported their weight loss)! That’s the equivalent of a three-year-old child! or a 15-foot canoe! or a human leg – wait… what? 

Well maybe not the Rock’s leg … But you’re welcome for that image. 😂 

Congratulations to all of our Shred program graduates! Teresa is leading another group through Shred  beginning on February 12! You can sign up at any of our locations.

I had the privilege to lead 23 students through my annual 21 day detox in January! This program focuses on a mindful lifestyle where we remove caffeine, sugar, gluten, alcohol and all animal proteins. We meet and practice together each week and support eachother with daily messages, touchpoints and encouragement. I am so happy to report that collectively  we lost a total of 95.8 lbs (of the 17 people who reported weight loss)! That’s the equivalent of my dog Rupert, a purebred bloodhound!

A two-month-old foal. A baby hippo! In addition to the weight loss, one of our members Jacky B. , who normally suffers from almost daily migraines, did not experience a SINGLE migraine during the cleanse! And Sandy S. said that the journaling aspect of the cleanse literally transformed her life! More than 125 YBD students and teachers have experienced this life-changing cleanse with me throughout the past few years. Watch for the next opportunity to take this cleanse … coming soon.

We know that we are more successful when we hold ourselves accountable to others. That’s why we are so very blessed to have our YBD community to support, encourage and uplift us. Remember we don’t have to wait till the beginning of the year for  new goal or a fresh start. We just need the willingness to begin again. 

Until next week, friends! 

erica-b

Meet Erica, YBD Teacher of the Month

Erica has been attending classes at YBD since 2011! She started as a dedicated student, then became a loyal studio attendant, and now she is one of our most beloved sculpt and vinyasa teachers. Her classes are fun and always challenging! Here’s where you can find her:

Tuesdays
7:15PM, Yoga Sculpt, Downers Grove
Thursdays
6:00AM, Yoga Sculpt, Glen Ellyn
Fridays
6:00AM, YBD 2, Downers Grove
 
Sundays
4:30PM, YBD 2, Glen Ellyn 

When and how did you come to yoga?

I found yoga during college. I have been an athlete my entire life and after playing volleyball in college I got a job at a gym. The gym offered yoga classes, so I started taking classes, realizing that they were a great workout. In law school I used yoga as a form of stress relief, and started taking hot yoga classes near school my first year. After I started working full time, I settled back into taking yoga more on a daily basis and have enjoyed it ever since as both a great workout and a form of stress relief.

Why did you start teaching yoga?

I started teaching yoga sculpt about 2 years ago. After teaching sculpt for a year or so, I decided to take the plunge and do vinyasa teacher training.

What is your favorite pose?

I love any power pose, specifically any arm balance. I’ve always been the yogi that was strong, but not as flexible, so I relish in those moments in the poses that make me feel strong, especially when my arms or hands are holding the weight of my entire body.

Who inspires your teaching?

I’m inspired by any of my favorite teachers. Every teacher brings something different to class. I try to learn from all of the different aspects of my favorite teachers and try to evolve my own teachings in similar ways. I pull some of my best ideas from collaborative collections of poses taken from some of my favorite classes with my favorite teachers.

Tips for beginners…

Do not feel like you have to be “good” at yoga to go to class. Usually when I ask my sculpters why they haven’t tried a vinyasa class yet or why a level 1 student hasn’t tried a level 2 class yet, the typical answer is somewhere along the lines of, “I don’t think I’m good enough at yoga yet,” or “I don’t know all of the poses”. Yoga isn’t about what your neighbor is doing or how deep you can get into a pose. One of my favorite teachers always jokes that when you nail a peak pose in class, you don’t achieve enlightenment. Its the path to get into a pose that makes it yoga. Its how you treat yourself and its how you approach a pose which makes it yoga. Its knowing how your body feels and knowing that sometimes pushing yourself is not what you need that specific day. So, beginners, don’t worry about what anyone else thinks in the class, or even what the teacher thinks. The class is for you and for you to grow.

What’s your favorite quote?

You cannot control anyone but yourself. I have to remind myself that I cannot control how others act, how others perceive me, or how others may react to something. I can only control how I myself, react to others’ actions, and how I react to others’ perceptions of me.

February Pose of the Month: Seated Meditation

This month we’re cultivating a deeper self-love, the kind that transcends giving yourself compliments, nourishing your body with healthy whole foods, and providing your body with energy and movement. While all of these things are so important, and it’s nice to wake up and have a good hair day or see a number on the scale that’s pleasing and to really feel beautiful, we’re talking about a kind of self-love where none of that really matters after all. This month we’re acknowledging that while feeling beautiful is wonderful, knowing you are on a soul level is forever warming.

Seated Meditation with Various Mudras

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  1. Thymus Tapping – We call these “heart” taps and you might have practiced this in a restorative class. Your thymus gland is located right at the center of your chest. The word thymus comes from the Greek work “thymos” which translates to “life energy” and this gland is in charge of keeping your own energy vibrating at high frequency. These thymus taps stimulate the gland and activate a happy hormone that’ll leave you feeling warmer, more energetic, and a little less obsessed with every day stress.
  • Find a comfortable seat
  • Allow one hand to rest on a knee, either with the palm down for grounding, or the palm up to receive energy
  • With the opposite hand, find your chest bone and tap firmly with your hand open or in a fist for two minutes
  • Repeat

 

  1. Anjali Mudra – We use this often in vinyasa classes to draw energy to the heart, but you can also use Anjali mudra to transfer energy up and away as an offering. Anjali mudra is a seal of composure and reminds us to come back to the heart where we gather all of our resources. Lifting the arms up overhead acts as a prayer of sorts, so that we might lead with the heart in every day interactions
  • From standing or seated, bring your palms together to touch
  • Press energy into your palms, and allow your chest to widen so you can feel some space under your armpits

 

  1. Vajrapradama Mudra – Use this for building inner trust and tackling insecurities when it comes to your self-dialogue. This mudra acts as a shield to the heart, and forms the base for healthy self-confidence when you feel like you just cannot deal with an issue at hand.
  • From seated, interlace your fingers and draw your thumbs wide
  • Lift your interlocked fingers right in front of your heart space
  • Begin to find some resistance by pulling outward and creating a long line of energy from elbow to elbow

 

  1. Lotus Mudra – This one purifies and opens the heart chakra. The lotus flower is a symbol of light and beauty emerging from muddy roots, so practicing this mudra in meditation can be helpful in rising from any personal darkness.
  • Spread your fingers wide and bring the base of your palms together to touch
  • Touch your thumbs and pinky fingers together to create a bowl-like shape with your hands
  • Try inhaling and moving the mudra up to your third eye, and then letting your breath go as you draw the mudra back to your heart

 

Some Benefits of Seated Meditation (There Are So Many):

  • Supports emotional well-being
  • Helps to ignore distractions
  • Quiets Ego
  • Improves immune system and energy level
  • Fosters a deep self-love

Mindful Monday: Mind Over Matter

Happy Monday, dear ones! We almost have January behind us! Super Bowl Sunday is coming up. Then Valentine’s Day. Spring is not too far behind!

One of my mantras during the winter season is: “I never get sick.” I say it at least once a day as people around me complain about being sick and tired. And ask me how many times I’ve been sick in the past several years. I NEVER get sick. I step in sweat people’s every day. I touch up to 100 people each day, maybe even more! I breathe in people’s carbon dioxide. I go from heated, humid classes to extreme cold temperatures. And I never get sick.

There’s definitely a power to verbalizing clear and precise intentions. When you do that, you set in motion the manifestation of your intention. This is why we start each yoga practice with intention. We merge the conscious with the subconscious. And then we act accordingly. When you speak an intention with conviction, trust and absolute belief, your subconscious mind takes notice and will seek out situations to align you with your wish or dream.

So you have two forces working toward success; your conscious mind is aware of your intention, so you will purposely do things to support it. For me, I’m aware of taking great care of myself. Getting enough rest. Eating properly. Staying hydrated. Observing saucha – cleanliness and purity. Practicing yoga to stimulate my lymphatic system and flush toxins. Creating an ideal environment for my immune system to do its job. Subconsciously, as well, my mind supports me. Naturally repelling me from the chronic sick and habitual complainers. And I NEVER GET SICK.

I recently tested this theory with my best friend and fellow senior yoga teacher Sarah Pogorzelski. For seven days, she had from one to three sick-as-dogs males home with her. Seven. Days. She was not only exposed to various stages of whatever virus or bacteria had infected her boys and her husband, but she was under increased stress caused from having to take care of them! Stress is the first thing that compromises your immune system! When you are stressed, your fight or flight response kicks in, and all of your body’s detox and repair projects are put on hold while your body responds as if it’s under attack. All hands on deck to fight the perceived threat.

So Sarah kept repeating my mantra: “I’m not going to get sick.” Her sons would questions her: “How do you know?” And “What if you do get sick?” But Sarah repeated the sacred mantra. She took care of them and met their basic needs. But she also took ample time to nourish herself and to get the proper rest her body needed. Normally when an illness would sweep through the Pogorzelski home, she would be the last one standing and then inevitably succumb to the illness.

But not this time! The power of the mantra worked for Sarah! And it will work for you, too! Whatever your mind can conceive, your body will absolutely without a doubt conceive. I can hear the wisecracks now: Well, I want to play in the NBA or the NFL. Who am I to doubt your dream? I know people who have accomplished seemingly impossible feats! My good friend George Hood held the Guinness World Record multiple times for longest time in a forearm plank. Diana Nyad was the first person EVER to swim from Havana to the Florida Keys without a shark tank = a feat she accomplished at the age of 64! After failing four previous times. When my dad was younger and living in his native country of India, he saw with his own eyes a yogi buried alive and dug out the next day – he hadn’t moved an inch! Or breathed a breath! And yes, he was still alive! My dad Prem would be so happy to share this story with you – just let me know and I’ll arrange it.

Bruce Lee says it best:

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

Happy Happy Happy Monday, dear ones! What will you manifest for yourself this week?

Mindful Monday: Samadhi

samadhi1

Happy Mindful Monday, friends! Wow have we been blessed with some beautiful spring-like weather these last few days! Such is nature and such is life, right? We never know what’s coming our way – well, sometimes the weatherman does actually get it right! – all we can do is make the very best of whatever life brings us.  Our yoga practice keeps us in tip-top shape physically, mentally, emotionally and spiritually – so that we have all the tools that we need at our disposal to truly seize each moment as it arises!

We’ve been covering Ashtanga yoga – the eight limbed path of yoga. Below is a quick recap of the previous seven limbs that we’ve discussed.

  1. Yamas – the guidelines for social behavior: clean your home
  2. Niyamas – self-disciplines: reverence for your home
  3. Asanas – yoga poses: start to settle into your home
  4. Pranayama – breath control, life energy: animate your home
  5. Pratyahara – the withdrawal of external senses, to rest in your home.
  6. Dharana – immovable concentration of the mind
  7. Dhyana – perfect contemplation of mediation

Dhyana sets the stage for Samadhi, which means harmony, “to bring together, to merge.”  Here, subject and object merge as one. This eighth and final stage of yoga brings on super conscious awareness. One loses a sense of “I” and enters this Samadhi state where the meditator, the process of meditation and the object of meditation becomes one. Samadhi is actually a series of states and experiences. Yoga Sutras describes various types of samadhis. One has to go through the different types of this Samadhi experience. Finally the practitioner reaches the highest stage of illumination called ‘Dharma Megha Samadhi’, which liberates the practitioner from all limitations of body and mind.

This identity without differences is a liberated soul that enjoys pure awareness. The mind and the intellect have stopped and there is only the experience of truth and unutterable joy. Which is the ultimate aim of our yoga practice.

Dear friends, wishing you a lovely week filled with mindfulness and increased awareness of all things.

Annica! Annica! Annica! Be happy! Be happy! Be happy!

Mindful Monday: Happy MLK Jr. Day 

Happy Mindful Monday, friends, yogis, deep thinkers and not-so-deep thinkers, too! 

Most of us have the day off today – from work and our children –  from school. Except us yoga teachers and staff. Yoga doesn’t take federal holidays! 😂

But how many of us truly know exactly WHY the third January of the month is a federal holiday? We all know Martin Luther King Jr.’s famous speeches right? And that he was a champion of non-violence. We may know that he gave his very life for his beliefs in racial equality, freedom and justice. 

Today we celebrate the life and legacy of a great American whose inspiring words, vision and the way he lived  continue to uplift us.  He taught us through his example — the values of courage, truth, justice, compassion, dignity, humility and service that so radiantly defined Dr. King’s character and empowered his leadership. On this holiday, we commemorate the universal, unconditional love, forgiveness and nonviolence that empowered his revolutionary spirit.

Many of Dr. King’s beliefs and morals mirror the teachings of our Yoga Sutras. His steadfast belief in non-violence aligns with our very first Yama – ahimsa. 

Dr. King dedicated his life to the service of others. And we practice yoga specifically to strengthen mind, body and spirit precisely to be of service to others off of our mats. 

We commemorate his guiding principle of unconditional love and equality for all. Dr. King’s great dream of a vibrant, multiracial nation united in justice, peace and reconciliation mirrors the highest ideals we seek when we step on our mats. Yoga becomes the great unifier for us all. It doesn’t matter what your racial, economic, political or social status and beliefs are when we practice moving together,  breathing together, focusing in the same direction, sharing energy as we all move to embody our highest and best manifestations. 

Today, let’s practice yoga together in honor of one of our greatest leaders. If you can’t get to your mat today, make a personal committment to serve and uplift humanity in some small way – karma yoga.  Or practice your breathing while stuck in line or in traffic. Meditate for five minutes today. As we elevate ourselves, we cannot help but to elevate humanity. Move with love. 

Mindful Monday: January Blues

january_blues-01

Happy Mindful Monday, friends! We’ve made it through our first week of 2017! Yay us! We’ve wound down the holiday season and kicked off this new year with a huge bang! As this momentum wears off, and we move back to normalcy and our safe and steady routines, we segue into the real JANUARY – long, dark nights; cold, dreary days; post-Christmas blues and the “letdown” from the newness of it all.

Things don’t seem as shiny and exciting. The reality of this long, cold month really begins to set in. I hear so many friends and yoga students complaining of lethargy, grumpiness, stress, low-energy, insomnia, sluggishness … yup, there it is the January Blues! And when we are feeling low and rundown and uninspired, our immune systems are compromised, and it is very likely those suffering from the blues will catch a bad cold or even the flu.

Well, I have to ask … didn’t you feel this way last year as well? I know I did! And it’s no wonder! I’ve been eating and drinking like a rock star for at least the past month! Oftentimes we do this to ourselves! What goes in, must always come out.

So what are some ways to beat the blues?

  1. Practice POSITIVITY! As soon as you hear yourself go into autopilot to bitch about how cold it is, just remind yourself, “Well, no duh! it’s January in the Midwest; there’s really no surprise there!” When I used to teach 6 a.m. sculpt classes, I would try to appreciate the stillness and beauty of those 4:30 a.m. mornings rather than the earliness of the hour or the temperature outside. Many days it took some work as I struggled to leave the warmth and comfort of my bed, but as it slowly became habitual, (no pun intended there) it was easier and easier!
  2. Practice GRATITUDE! While that may seem like a trite phrase that every single yoga teacher on this planet throws around, it truly is such a huge key to finding contentment and happiness! When we focus on all of the blessings we do have, there is that much less time to complain about what is lacking or what we don’t have! Even though it may be freezing outside, can we appreciate the sun as it shines? Or the fact that we are not sleeping outside in the cold weather as many do!
  3. Speak only of HEALTH, WELLNESS and PROSPERITY. What we speak out loud tends to manifest itself! We all know those chronic complainers who talk about how sick and tired they are all the time, and guess what? They are constantly sick and tired all the time!
  4. Surround yourself with positive, happy people! You know where you can find a lot of them? Yup, you guessed it – at a yoga studio! Or a health club. Or any other place where people gather to FEEL GOOD. And nothing feels better than shutting your crazy brain off for an hour and MOVING YOUR BODY! We won’t even talk about all the feel-good hormones that are released that instantly lift your mood! Just think of it as MAGIC.
  5. SLOW DOWN. Take your cues from NATURE. Many parts of nature are DORMANT during this time. Don’t feel guilty about hibernating on your sofa for an evening or even an entire weekend doing something to soothe your soul! Binge watch your favorite show! Or find a new one – I have some recommendations, if you’re looking for a new one! Inbox me.
  6. January is the perfect time for a DETOX or a CLEANSE. Find something to PURGE. You can clean up your diet. You can tap out of social media for a few days. You can clean out your kitchen cupboards and pare down to the essentials. The daily DECREASE of STUFF is so good for the mind and spirit as well as the body.
  7. Focus on OTHERS. Be very cognizant of those who seem to be in a January funk – reach out to those persons and help to lift their spirits!  Surprise them with one of your YBD guest passes! Or buy a random stranger a cup of coffee or pay for their meal. Help out at a homeless shelter or your local food pantry.

Let’s remember the concept of ANNICA – the impermanence of all things in LIFE. The weather; our desires and temptations; feelings, thoughts, emotions; circumstances and conditions are all subject to rising and falling. This thought allows us to maintain an equanimity of mind knowing that soon things are bound to shift. Let’s learn to enjoy each fleeting moment, including the cold and dark ones, for they remind us that we are blessed with life and with breath.

Annica! Annica! Annica! Be happy, my friends!

 

4 week Shred

4 Week Shred is back in 2017!

Looking to spark a change? Be happy. Be strong. Be healthy. Be free from what holds you back! We have a few spots open for January 2017 Shred! You will work with fitness instructor Teresa & nutritionist Susan to fit a customized plan for your life! Call or sign up at any location for an informational call to find out more & start the ball rolling to finding the you – you know you can be!

4 Week Shred is back in 2017!

Our successful 4 Week boot camp program starts January 8th in Western Springs. Don’t miss this amazing opportunity to get customized nutrition coaching, meal plans, and workouts! This is the first step toward achieving your health and fitness goals! Whether you are trying to kick start your weight loss, increase your fitness levels or live a healthier lifestyle the 4 Week Shred will set you up for long-term, sustainable achievement. Make 2017 your best year yet!

What is 4 Week Shred?

4 Week Shred is a food and fitness program designed to support, educate, and motivate. We will meet once a week on Sundays for a boot camp workout and nutrition workshop.

Program Schedule: January 8th – January 29th         

Sundays 1/8-1/29
3 pm to 5 pm
Nutrition Workshop and Boot Camp
Western Springs YBD

Due to the customized meal plans, nutrition workshops and coaching from the Shred Leads, we will have to limit the number of participants!  Secure your spot today!

Components:

  • Customized meal plan written by Registered Dietitian (RD), Susan Rizzo
  • 4 Nutrition workshops with opportunity for Q+A with RD
  • 4 HIIT boot camp classes customized for maximum results
  • Customized workout plan
  • 1 month unlimited yoga and yoga sculpt at ANY 6 YBD locations
  • Support from fellow Shredders and leads
  • Food and experience journal
  • Hard work and life changing RESULTS!

 

Pricing:

Yoga By Degrees Members: $150- includes 4 HIIT boot camp classes, 4 nutrition workshops and customized meal plan

Non-members: $275 – includes 4 HIIT boot camp classes, 2 nutrition workshops, customized meal plan, one month unlimited yoga and yoga sculpt classes at ANY YBD location

Email Teresa at 4weekshred2017@gmail.com for any questions you may have!

Are you ready to sign up? Enroll online, in studio, or over the phone at any YBD location by 

January 7th!

 If you want to read about a Shredders experience in April, please follow this link https://breathesweatsmile.wordpress.com/2016/05/11/4-week-shred-success/

 

Who are the leads?

Susan Rizzo, RD, LDN, CDE

Registered Dietitian

Susan has been a Registered Dietitian (RD) for over 30 years. She is passionate about the value of good eating and exercising for its role in health. For the past 15 years she has enjoyed educating clients as nutrition counselor and diabetes educator for AMITA Health-Alexian Brothers. Over the years she has been involved with various weight loss programs including Weight Watchers, the YMCA and The Solution Program.  Recently she has advised clients involved with The Daily Herald’s Fittest Loser competition. Susan holds certifications of training in Adult and Pediatric Weight Management with the Academy of Nutrition and Dietetics. Her expertise in nutrition has helped many clients individualize their food choices leading to improved weight and health status.  She is dedicated to educating people with the tools needed to self-manage their weight and meet health goals. A long time believer in the powers of physical activity she has enjoyed a variety of pursuits throughout her life including running, walking, yoga, tennis, ice skating, soccer, biking and dancing. She raised 4 children and is sensitive to the needs of busy lifestyles.

Teresa Larem

Yoga Instructor/ Yoga Sculpt Instructor/Shred Facilitator

Teresa has always been a lifelong athlete, starting with soccer in kindergarten and continuing with tennis, basketball, softball, track, yoga, dance and rock climbing. If it’s active she likes it! Teresa discovered Yoga sculpt in 2013 and has been in love ever since due to the intensity, fun and results she has received from sculpt and fusion.  She began teaching Yoga in 2014 and soon followed with Yoga Sculpt in 2015 and has recently helped train the latest group of teachers at YBD. She loves teaching sculpt and fusion because she loves to have fun and motivate people. She truly believes that being active is the key to a long and healthy life and hopes to make working out fun for her students. Her other hobbies include soccer, CrossFit spin, walking her dog, reading, and yoga.