Workshops

Mindful Monday: Spring Equinox and 108 Sun Salutes

IMG_1424

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!

img_1139-1

 

 

 

 

Mindful Monday: Spring Cleaning


Good morning and Happy Monday, dearest yogis! We are slowly inching toward spring, and honestly, I’m so ready! 

Springtime means more sunshine, warmer temperatures, that fresh smell in the air! It’s a time for lightness and shedding those dark, heavy layers! 
The official spring kickoff is called the Spring Equinox – the day when the sun aligns directly over the earth’s equator. On this day, twice a year (once in the spring, once in the fall), the length of day and night are the same: equinox means ‘equal night.’  This day has been celebrated throughout history in many different cultures for many different reasons: increased sunlight hours, the shift of the season, restoration of crop supply, Passover, Easter Sunday, baseball’s opening day. 

Many people have spring cleaning rituals this time of year. Opening all the windows to allow the crisp air to flow through and kick up and carry away all that dormant, stale winter energy. Scrubbing floors and purging heavy clothing. It’s definitely a time of renewal and hope and lightness. 

It is the perfect time to do some internal spring cleaning as well! It’s a great opportunity to take an honest look at your life and what you are creating each day. Similar to cleaning our closets, it’s a time to take an inventory of our lives, what needs to be tossed away, and what to hold on to. Through honest and intentional choices, we can see what’s missing, what’s been tossed to the side, and what is holding us back from creating something wonderful.
In observance of this auspicious occasion, yogis worldwide create a Yoga Mala this time of year. It is the practice of 108 Surya Namaskara…Salutations to the Sun, in dedication to and celebration of something bigger than ourselves. Our YBD community will come together to harness this powerful shifting of energies with a Yoga Mala. The practice of completing 108 Sun Salutations is at times physically vigorous but ultimately it is deeply meditative experience.

The number 108 has great significance in many ancient and yogic traditions. The mala that is used in meditation has 108 beads….so let our practice of Surya Namaskara be an affirmation to that which we wish to create and manifest in the new season.

Spring equinox is just a day, of course, but it represents a new start. It is a reminder to check in with our true selves. I use my yoga practice as a guide to bring myself back to center and to reflect on where and what and to whom I am sending my energy. Through my daily practice I choose one clear intention. The intention could be as simple as a word: “clarity”, “peace”, “compassion”, or it could be more detailed, like visualizing your dreams. But the important thing is to CHOOSE. Choose what you want to put into the world, what you want to get back, and use your yoga practice as a pathway to that end. Because once we choose to let go of what is not serving us, choose to move forward with clarity, kindness, faith and a little bit of attitude, well then, we have something to celebrate. Your yoga practice is a guide; a nudge toward your own true self.

So, join me on your mat on Sunday, March 19! Toss out the old stuff that is taking up useful space, open the windows of your view, clean out the foundation. Because then, all that’s left is the celebration of what is possible.
Springtime intentions work like magic seeds that get planted in fertile soil. What is ready to blossom in your life? 

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.

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!

Going into any class will be “no-sweat” after attending a YBD Beginner Workshop!

Sign up to attend a YBD Hot Yoga (80 Degrees) Beginner Workshop to to get a complete introduction to Yoga. If you are new to Yoga or would like to review the basics, sign up for the Hot Beginner Workshop and discover how Yoga can change and improve your life! During this introductory yoga workshop a certified Yoga By Degrees Teacher will introduce the principles, philosophy, poses, breathing and relaxation techniques of yoga.  Learn how to develop a safe and rewarding Yoga practice that works for you. Find out for yourself why so many people are drawn to Yoga, and explore the physical and mental benefits of this ancient art. You will also learn how to work with possible injuries you may have or how to avoid them. After participating in this workshop, you will discover all of the benefits of Yoga and you will feel comfortable going into any yoga class!

Chose from three Saturdays: 9/15, 10/13 or 11/10. Workshops take place at YBD’s Wheaton Studio from 11:30 A.M – 1:30 P.M. The cost is $40 or $30 for Monthly Auto Pay, Annual or Annual Plus members.  Our workshops are each limited to 40 participants.  Please call the studio (630-690-9642) to reserve your space today!

Upcoming Beginner Workshops!

A complete introduction to Yoga. If you are new to Yoga or would like to review the basics, sign up for the Hot Beginner Workshop and discover how Yoga can change and improve your life! During this introductory yoga workshop a certified Yoga By Degrees Teacher will introduce the principles, philosophy, poses, breathing and relaxation techniques of yoga. This workshop is designed specifically for the new student. Learn how to develop a safe and rewarding Yoga practice that works for you. Find out for yourself why so many people are drawn to Yoga, and explore the physical and mental benefits of this ancient art. You will also learn how to work with possible injuries you may have or how to avoid them. After participating in this workshop, you will discover all of the benefits of Yoga and you will feel comfortable going into any Yoga class

The dates for these upcoming workshops are:

Saturday, August 11th 11:30am-1:30pm

Saturday, September 15th 11:30-1:30pm

Our workshops are each limited to 40 participants.  Please call the studio (630-690-9642) to reserve your space today!

 

 

Summer Immersion Workshop This Saturday

Immerse yourself deeper into your practice and awaken the essence of yoga within during this 2 1/2 hour extensive practice with Meghan and Samantha. Yoga Immersions are an opportunity to indulge in a more thorough yoga experience. In this yoga immersion you will practice yoga fundamentals along with lot’s of hands on adjustments, cues and assists, longer holds, challenging transitions, deeper postures, arm balances, inversions, meditation, pranayama techniques and yoga wisdom. We will also be offering organic tea and light snacks after the practice to fully hydrate your body. You’re sure to leave this exhilarating and fun immersion feeling, rejuvenated and refreshed!
Be sure to sign up to join us on Saturday, June 24 to take part in this amazing workshop.