new year

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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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.

 

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.

JANUARY POSE OF THE MONTH: SIDE PLANK

Side Plank, Vasisthasana

Have you set an intention for the new year? If you’re like many of us, you may set resolutions in January but by the following December realize they haven’t come to fruition. Often times that happens because we have big, audacious dreams but forget to put into place the mechanisms to achieve these goals. Big dreams start small. So today, think about your final goal and then dial it all the way back to the daily or weekly things you’ll need to accomplish in order to get there.

Perhaps this year you work towards a strong vasisthasana (vah-sish-TAHS-anna), side plank! This is a terrific posture to focus on because it’s accessible at all levels of practice; it’s modifications and variations are nearly endless! You can start with your bottom knee grounded for more support, as you feel more comfortable you may choose to stack your legs, and ultimately you may decide to float your top leg up to challenge your balance. Just like goals outside of the studio, there’s little steps you can take along the way to reach your final destination. Give it a try today!

To find your side plank:

  • Press your left palm into your mat
  • Shift weight to the knife edge of your left foot
  • Stack your right shoulder over the left and reach your right hand to the sky
  • Engage your bottom tricep
  • Draw your low belly in and up
  • Strengthen into your thighs and keep your legs active and engaged

Playful modifications and variations:

  • For a grounded modification, drop your left knee to your mat and stack it directly below your left hip for support
  • As you feel more stable, firm into your right leg and hover it parallel to your mat
  • If you’re feeling playful, then this can be taken all the way to your Wild Thing by dropping the ball of your right foot behind you and spiraling the barrel of your chest towards the ceiling

Benefits of vasisthasana:

  • Strengthens your arms, core and legs
  • A great posture for your wrists as it both strengthens and stretches them
  • Improves your focus as your balance is tested

“Nothing happens without focus. Don’t try to do everything at once. Take it one step at a time.” – Dave Ramsey

Mindful Monday: New Year, New YOU

imageHappy First Mindful Monday of 2017, yogi friends! It is truly a blessing that we have an opportunity for a crisp, clean, beautiful slate! The truth is that we ALWAYS have that opportunity – each morning we are reborn. Each new breath carries with it pure potential. Yet the symbolism of a brand-spanking-new, squeaky clean year for a fresh start is simply irresistible!

Often times, it is not the daily increase, but the daily DECREASE where you find significant growth. More than 100 of our YBD teachers and students have participated in my 21 day reset detox over the past four years, and many have described this experience as life-changing. I’ll be leading it once again from our Wheaton studio this month. Continue reading, if you are at all interested in uncovering a brighter, shinier, leaner, healthier and more vibrant version of YOU in 2017.

Why a detox?

We will be removing five potentially harmful substances from our diets in order to observe the deeper levels of our unconscious minds and uproot deep-seated complexes, patterns and fears. We will reveal a deeper sense of clarity within and break from the habit of instant gratification.
Removing these substances will create space to observe a deeper connection to the role food plays in our lives and how it affects us. You will have the opportunity to break from artificial stimulants and depressants and return to the natural rhythm and flow of your body. Ending the vicious cycles of spikes and drops in your blood sugar levels and self-indulgence followed by self-flagellation.
The human body is a brilliant living organism that has the intelligence to heal and rejuvenate itself. This cleanse will allow you to identify and to eliminate your common cravings and triggers – releasing yourself from stale habits and moving you toward a higher level of wellness.
It takes 21 days to shift your tastes and cravings and start to respond to healthier, simpler foods. Your blood sugar will balance out as you are freed from old addictions.
Over these 21 days, you will be performing a hard REBOOT of your habits and routines surrounding food. It is most interesting to see what happens with those substances we cannot “live without” (morning jolt of java, day drinking, evening glass of wine?) I challenge you to LET GO and see what happens. Can you transcend your petty attachments? Aren’t you stronger than your desires? What is it we are covering up with food?
The process will be key during the detox. What comes up? Emotions, struggles, triumphs – you will begin to see exactly how food has affected your moods, body, mental state. You will uncover emotional attachments to food – do you reach for a cookie when you’re unhappy?

This process is a GIFT to yourself and to your body. Removing processed foods and alcohol gives a break to your liver and kidneys; your body will release stored junk (toxins, emotions, habits). You will experience more clarity about yourself and within your relationships as you begin to confront your own defenses and barriers.

Please remember that we are working toward progress and NOT perfection! If you’re ready to jumpstart your path to a healthier body, clearer mind and a deeper sense of conscious awareness, then this cleanse is definitely for you!
ANYONE can do this cleanse for 21 days. It is medically unassailable, and you will literally feel your body and mind vibrating from their highest levels. But it is definitely not for EVERYONE. This cleanse is HARD WORK. You will be forced to your uncomfortable edges. It is a way of living and eating SIMPLY for 21 days. Where MINDFULNESS reigns in every moment of your day. How much are you willing to WORK to begin to truly unlock your POTENTIAL?
Sign up at any of our YBD locations or online! We will meet Sundays 3- 5 p.m. in our Wheaton studio on January 8, 15, 22 and 29.
Wishing you and your family a new year filled with happiness, good health, success and prosperity!

 

 

Mindful Monday: Dhyana

meditation

Happy Monday, friends! Well we’ve managed to get through another Christmas! Whether you absolutely love this time of year or are counting the days until your life goes back to its routine, time continues to march onward. Now is the time for contemplation of the year 2016 and goal setting for the year 2017. What things did you do great this past year? How will you build upon those successes? What were some misses this past year – and what are the growth opportunities you’ve identified? How will you choose to spend your last week of 2016? I just know that there are amazing things in store for you in the upcoming year!

If you’ve been following our blog weekly, you’ll know that we’ve been covering Ashtanga yoga – the eight limbed path of yoga. Below is a quick recap of the previous six limbs that we’ve disussed.

  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

Dharana sets the stage for dhyana, the perfect contemplation of meditation. It is total absorption into the object being focused on. This uninterrupted flow of concentration creates devotion. Dhyana distinctly differs from the one-pointed concentration of dharana in that it is ultimately a state of being keenly aware without focus. In this quiet stillness the brain produces few or no thoughts at all. The strength and stamina it takes to reach this state of stillness is quite impressive. In dhyana we dissolve separateness and experience the deep river of peace.

As you cultivate a consistent meditation practice, you will derive both mental and physical benefits in your life. Modern science and medicine are just now measuring the benefits of this ancient practice to explain how the body physiologically changes and how each of the trillions of body cells are charged with more prana (energy). Increased life force or prana results in joy, peace, and enthusiasm. Below I’ve listed a small percentage of the vast  benefits of mediation.

Physical Benefits

  • Lowers high blood pressure
  • Reduces anxiety
  • Decreases tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
  • Increases serotonin production that improves mood and behavior
  • Improves the immune system
  • Increases energy level, as you gain an inner source of energy
  • Can assist with weight loss and other physical goals
  • Improved athletic performance
  • Can provide significant relief from asthma and allergies

Mental Benefits of Meditation

Meditation brings the brainwave pattern into a relaxed state that promotes healing. The mind becomes fresh, delicate and beautiful. With regular practice of meditation:

  • Emotional stability improves
  • Creativity increases
  • Happiness increases
  • Intuition develops
  • Increase in mental clarity
  • Sharpens the mind by increasing focus
  • Slows aging of your mind
  • Can help with improving relationships

How do you tell the difference between concentration and meditation? If there is awareness of distraction, you are concentrating and not meditating. The calm achieved in meditation spills over into all aspects of your life. Try practicing meditation during a hectic day at work, shopping for groceries, attempting to return/exchange holiday gifts, or even waiting in a busy queue of traffic!

As you set your goals for 2017, perhaps sitting in meditation each morning when you arise may be one of them! Start small; set your timer for five minutes each day and build from there. Imagine yourself at this time next year after a full year of meditating! You are 100 percent pure potential, my friend! Let’s talk more next year… On behalf of all of us at YBD, wishing you and your family a safe, healthy and prosperous new year filled with love, happiness, success,  yoga and meditation!