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Mindful Monday: HB, America!

Happy Monday and hulllllooooooo July!!!

Boom! Just like that 2018 is half over!

This is a great touch point to pause and check in with yourself. Where are you in terms of New Year’s resolutions and goals? Yoga reminds us that it’s never too late to begin again!

This is also the time of year where we pause and celebrate the birth day of our beloved nation. We remember that, just like us, America has seen its shares of up-and-down’s. Times of prosperity and times of struggle. Times of war and strife and times of peace and harmony. Times of civil unrest and times, like the Fourth of July, that we put aside our ideological differences and stand together as one strong, proud America filled with love of country and national pride.

On a smaller scale, our lives are also filled with peaks and valleys. We get caught up in the day-to-day fluctuations that life throws at us. It’s so important to step back and check out the bigger picture to see how far we’ve come and how all that we have overcome has made us stronger, wiser and more compassionate.

For me, yoga is that opportunity for pausing and reflecting. It allows me to step away from the immediate demands and create enough space to take a higher level viewpoint. Things that may initially seem so urgent are proportioned. Situations are looked at from an entirely different perspective. And as I roll up my mat after practice, I tap back in with a fresh new start each and every time.

I hope that you enjoy your mid-week holiday, friends! All six of studios will be open with a limited morning schedule on Wednesday, July 4. So come in to detox before your big retox!

Mindful Monday: Hydrate

Happy Monday, mindful, beautiful ones!

Summer is definitely my favorite season. I am at my brightest, happiest and most active self during this time of year. It just suits me.

I easily wake up in the morning and I have seemingly boundless energy for fun and adventures all day long. I also require a lot less sleep during this season.

It’s important to be aware of our constantly shifting energies. Since I know this is a high-energy time of year for me I try to be as productive as I can while still balancing out time for fun and relaxation.

We’ve been pretty lucky this year in terms of heat and humidity. But once the dog days of summer kick in, here are some great tips to help keep energy levels up.

1. Hydrate. Water doesn’t just quench your thirst; it is crucial for keeping energy levels up. Water plays important roles in keeping the body healthy. When your body lacks the proper amounts, some metabolic processes may be affected, which leads to fatigue and headaches.

2. Hydrate. Think of the digestive system as your internal plumbing. When your plumbing is backed up, you feel bloated and sluggish. Water is like lubrication for your internal organs. It helps moves toxins out of the body by flushing toxins through the GI and urinary tract.

3. Hydrate. No one has much energy when they have a headache or a migraine. The key to preventing headaches and concentration impairment is to drink water before you feel thirsty. Your body is usually already depleted by the time you feel the urge to drink come on. It’s best to aim for 8-10 sips of water every hour to be sure you are properly hydrated in the hot summer months.

So there you have it! Staying hydrating is such a simple gift you can give to your body with so many amazing benefits.

Other reasons to stay hydrated? Do you need more?

  • Anti-aging. Keeping your skin hydrated makes you look and feel more youthful
  • Lose weight. Studies show that dieters who drank half a liter of water approximately 30 minutes before eating a meal lost close to 44 percent more weight over a timeframe of twelve weeks. This shows that drinking water 30 minutes before a meal can trick your mind into thinking your less hungry than you actually are.
  • Boosts your mood. Just as a well-oiled engine runs at top performance, so your body will also work better when properly hydrated. And when your internal systems and organs are running better, you’re more likely to feel better about yourself. In turn, you’re more likely to be in a good mood!

Mindful Monday: Are you Happy?

Happy Monday, dear ones!

How happy are you at this very moment? Hah! Excellent question, n’est pas?

It’s not a trick question. It’s pretty simple, actually. And the truth is, you are as happy as you want to be. So super simple and straightforward. But …. not even the teeniest bit easy!

We’ve been conditioned to think of happiness as a commodity; a valuable product to be purchased or at least earned through hard work and sacrifice. Buy this face cream and you’ll be beautiful and happy. Buy these hundred dollar yoga pants and you’ll be happy and chic on your yoga mat. Swathe your body head to toe in nothing but the finest fabrics and designer labels. Push yourself hard each day in beast mode – super happy! Don’t ever ingest another animal protein, that will do it! Drink coffee, don’t drink coffee. Do a 10 day silent meditation retreat. Get married. Get divorced. Quit your big job and become a full-time yoga teacher.

Now there’s certainly nothing wrong with doing any of those things listed above. At all. I’ve done all of them and many, many more! (A whole other blog’s worth.) But let’s not confuse those things with happiness, as I did for many decades.

As it turns out, happiness is an inside job.

So… Do you want to be happy? It’s a simple question, in fact, the only question that matters the rest of your life.

And the truth is, you are already so worthy of happiness. There’s no need to chase it or earn it. No certain race or religion has a monopoly on it. Like the sun shining on every living creature, happiness shines on all of us. It is essentially your birthright. Just by being born, you have every right to be happy.

So if you answer yes, it has to be an unconditional yes. Life will still happen to you. People will leave you. You’ll get a flat tire. You’ll be late for work because of traffic. Your teenager will say mean things to you. And many many many more things of that nature going to happen. But you have decided to be happy; those things will not veer you off your course of happiness, unless you let them.

There’s really great reasons to be happy.

I mean you practice yoga religiously to be strong and fit and flexible and healthy. So it’s kind of silly to do all of that and still remain unhappy, isn’t it?

The happier you are, more happy vibrations will be attracted to you. It has a compound effect.

And according to the Dalai Lama, it’s a pretty simple first step.

Perhaps the only step. And while you’re treating every other human with kindness, sprinkle some of that good stuff onto yourself!

Anicca! Anicca! Anicca! Be happy! Be happy! Be happy!

Mindful Monday: Spring Equinox and 108 Sun Salutes

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Happy Mindful Monday, friends!  Living here in Chicago,  we certainly learn to go with the flow –  especially when it comes to the weather!  No shocker when we go from glorious weather in the 60s to snowfall in the same month, right?  So we learn to go with the flow  knowing this is an unchangeable situation and it also impermanent.  Like life it ebbs and flows and is in constant flux and transition.

Regardless  of the weather forecast, our Spring Equinox will be here in a week! Join your YBD community  for a vigorous practice accessible to all levels this Sunday at our Elmhurst studio from 3:30 – 5:30 pm!  The practice itself  should take about 90 minutes.   The final 30 minutes will be a yin and restorative cool down.

While the thought of 108 sun salutes may sound daunting,  the repetitive actions create a meditative experience.  Most people feel a build up of energy as they flow  and leave practice feeling energized!

Each time I’ve been a student for this practice I’ve  experienced an unbelievable freedom  and sense of being unchained.  My practice becomes a devotion and a celebration and a meditation.   It is truly indescribable.

Some common questions are addressed below:

Will the room be heated ?

I will set the room temperature  between 80 to 85°

Do we go through 108 sun salutations nonstop?

I chunk out the practice in four sets of 27

Can anyone do this practice?

Yes I will offer modifications to make this practice accessible to virtually anyone who is in decent physical shape and injury free

What do I need to bring ?

Your mat and a towel and some water

Do I have to count them on my own?  What if I lose track?

I will be counting the sun salutations,  so students have nothing to do but flow

There is still space available!  Sign up at any studio or online!

Have a great week,yogis!  Hope to see you on your mat this week!

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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! 

4 week SHRED

4 week Shred

Due to the success of our first session, we are thrilled to announce round two of the SHRED program at Yoga By Degrees! The 4 Week Shred will be starting June 1st at Yoga By Degrees Downers Grove.  The 4 Week Shred is a two part boot camp program designed to set you up for success in achieving your fitness and health goals- whether it is kick starting weight loss, building lean muscle while shredding fat or getting into the best shape of your life! You will learn how to fuel and move your body to achieve maximum, long term results. The 4 Week Shred will give you the tools and motivation you need to succeed.

Program starts: June 1-June 26

Sundays, June 12 and 26: 4-5:30pm Nutritional Workshops

Mondays, Wednesdays and Fridays: 6-6:50am High Intensity Fusion Class

Due to the customized meal plans, nutrition workshops and coaching from the Shred Leads, we will have to limit the number of participants.

Want more information? We are holding two information meetings on the following dates. Both Teresa and Susan will be there to address any questions or concerns you may have.

Free Information Meetings:

May 18, 7pm at YBD Downers Grove

May 25, 7pm at YBD Downers Grove

Can’t make the meetings? Want more information? No problem! Email Teresa at 4weekshred2016@gmail.com for any questions you may have!

Pricing

Yoga By Degrees Members: $275

Nonmembers: $400 (includes 1 month unlimited yoga!)

Meet your 4 Week Shred Leads!

Susan Rizzo, RD, LDN, CDE susan

Dietitian

Susan has been a Registered Dietitian (RD) for over 30 years. She is passionate about the value of eating right 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 programs for the YMCA, Weight Watchers, and The Solution Program. Recently she has advised clients involved with The Daily Herald’s Fittest Loser program. 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 physical activity 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 Teresa 2

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. Teresa 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, spin, walking her dog, reading, and yoga.

Are you ready to sign up? Enroll online, in studio, or over the phone at any YBD location by June 1st!

Special Valentines Day Gift For “Him”

Give the Gift of Health to the special man in your life this Valentines Day and earn $25 on your YBD account*.  (*Recipient must use 5 classes within 30 days.) Scroll down for more information and then click here to purchase a Gift of Health Certificate Online for that someone special! Yogaformen3ValentinesWorkshopsValentinesCert