“Celebrate endings—for they precede new beginnings.”
—Jonathan Lockwood Huie
Happy New Year!! We look forward to celebrating 2023 with our Yoga Community. Our staff is excited to offer you an easier way to register and pay for all your classes. You may now create your account, register, and pay for your class by clicking on this link: https://infinityyoga.punchpass.com or by scanning the QR Code below.
Payment will be collected at registration. If you have purchased a punch card in 2022 or before, we will continue to use that punch card until all classes have been used. If you would like to create your profile with Punch Pass today, we will transfer your punch card to your online account. If you have any questions, please contact our studio manager by emailing infinitywinonayoga@gmail.com or by calling 507-459-9475.
2023 Class and Package Prices:
Single/Drop-In Class $15
Student/Senior $12
5 Class Package $65
10 Class Package $120
20 Class Package $220
January 2023 Studio Classes:
Sunday
TBA @ 7pm Yin- Kärin *no classes in the month of January
Thank you for being a loyal and consistent Infinity Yoga member over the years. Your satisfaction means a lot to us, and we hope we’ve been successful in providing you excellent class offerings.
I’m writing to let you know that due to the ever-increasing operating costs and cost of living, we will be raising our prices on all our studio classes starting January 1st, 2023, for any new single class and multiple class purchases.
Current 2022 Class Rates
Single/Drop-In Class $10, Student/Senior $8
5 Class Package $45
10 Class Package $80
20 Class Package $140
Monthly Unlimited $75
Upcoming 2023 Class Rates
Single/Drop-In Class $15, Student/Senior $12
5 Class Package $65
10 Class Package $120
20 Class Package $220
No longer offering monthly unlimited
The change in prices will be effective January 1, 2023. We will be honoring all current punch cards that have been purchased through December 31, 2022. If you would like to take advantage of the current 2022 pricing, we recommend purchasing any punch cards before the end of this year by emailing our studio at Infinitywinonayoga@gmail.com .
**It is entirely possible and acceptable for you to purchase multiple punch cards before the end of the year, however, just remember cards do expire one year from date of purchase. All punch cards will be input into Punch Pass at the start of the 2023 year.**
Our new prices will allow us to better serve you and our future members! One of the ways we will be improving our studio is offering an online payment and registration software, Punch Pass. This will better streamline our services and be able to track current offerings so we can continue to improve and grow. We will gradually be implementing the software to make this transition as seamless as possible.
If you have any further questions or concerns, please don’t hesitate to reach out by emailing Yoga Studio Manager, Heather, at Infinitywinonayoga@gmail.com or call (507) 459-9475. We are more than happy to help in any way.
Thank you again for your business, we appreciate it.
Create a more balanced lifestyle so that you can shine, not just in one area of your life, but in ALL areas of your life!
About living a more balanced lifestyle…
We spend a lot of time compartmentalizing the various areas of our lives: relationships, career, money, exercise, health… but we all know that if one area is out of whack, our WHOLE life is affected. Imagine making tons of money AND being in a loving, happy relationship BUT you have no time to exercise. Pretty soon you will appreciate your flow of money and love less simply because your body is not getting the exercise it needs to feel alive and energized. That’s why it’s so important to think of your life as one holistic pie and to make the decision to put your energy into making every piece of that pie as yummy as possible!
What would creating a more balanced lifestyle look like?
Great question! Creating a more balanced lifestyle would mean taking a good look at all areas of your life: relationships, career, money, exercise, health…and making decisions about what is and isn’t working in each area. Sometimes the reason we stay stuck in unhealthy or unhappy areas of our lives is because it’s easier, in a way, to stay stuck in the familiarity than to find the creativity and energy to make the changes needed to improve our quality of life and move into the unknown.
Start by IMAGINING what your life in balance would look and feel like…and know, you are not alone!
How will I know if my current lifestyle is unbalanced?
Are you used to getting things done on your own, but could use a little support?
Do you want to build a healthier relationship to food?
Do you eat when you are bored, angry, sad, or stressed out?
Do you want to develop a deeper connection to yourself and others?
Do you want to be empowered to be your own health expert?
Do you want to be inspired about healthy cooking?
Do you want to discover optimal eating for your unique body?
Do you want more confidence, energy, and self-acceptance?
Do you want to be challenged in new ways?
Do you want to be held accountable to show up for yourself?
Start by making baby steps in the direction you want to go, the way you want to feel, and how you want to show up in your life. Search out an accountability partner to assist in making the changes you want.
DECEMBER STUDIO SCHEDULE
December 2022 YOGA STUDIO SCHEDULE MUST
PRE-REGISTER BY EMAILING INFINITYWINONAYOGA@GMAIL.COM
& PURCHASE A PUNCH CARD OR SINGLE CLASS
SUNDAY
Dec 11th & 18th@ 7pm
Yin- Kärin
Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM
*No class Monday Dec 26th
Tuesday
6:00pm Fall Flow: Embracing Transition -Sarah
Friday
8:15am Forrest Inspired Vinyasa- All Levels – Elle – via zoom
9:30am Qi Gong & T’ai Chi -Lynn
**Saturday December 10th @ 10am- Mama and Me Yoga**
I want to share some out-of-the-box ways to think about nourishing your body, mind, and spirit…
Why am I using the word “nourishment” if I’m not talking about food?
That’s a great question! The reason I am using the word nourishment outside of its regular foodie context is because we often find ourselves so over-focused on food that we forget about all the other simple and wonderful ways to nourish ourselves.
What does it mean to nourish myself without food?
We forget that taking a walk in the woods with our dog is calming and rejuvenating. That lying on the bed listening to a favorite song while feeling the breeze on our face is soothing and relaxing. That feeling of the grass tickling our feet as we watch the clouds drift by is as good as meditation! We actually “eat” all day with our senses… we “consume” our environment through touch, feel, taste, sound, and sight.
Here are 5 ways to nourish your senses, starting today…
Relationships: Seek out and nurture relationships with friends and loved ones that make you feel good about yourself and say goodbye to the ones that drain your energy.
Environment: Remember that your environment affects your mood and energy. So, if you are stuck in an office all day staring at a wall, it’s time to kick off your shoes and run wild through a park so you can feel sunshine on your back and breeze on your skin.
Connections: We spend so much of our time alone at our computers or behind high walls and yet it’s so important for our spirits to make connections with others. Join a club or attend a community event and make new connections!
Sleep: There is no way around it—there is just nothing quite like sleep to rejuvenate your body and restore your entire system to better functioning.
Movement: Movement sparks your endorphins, which make you feel energized and excited and keeps the oxygen circulating through your system, so you can feel refreshed and alive.
STUDIO SCHEDULE
October 2022 YOGA STUDIO SCHEDULE MUST PRE-REGISTER BY EMAILING INFINITYWINONAYOGA@GMAIL.COM AND PURCHASE A PUNCH CARD OR SINGLE CLASS
SUNDAY
Oct 2, 9, 16 @ 7pm Yin- Kärin
Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM
Tuesday
8:00am Morning Vinyasa Flow- Kassie
6:00pm Fall Flow: Embracing Transition -Sarah
Friday
8:15am Forrest Inspired Vinyasa- All Levels – Elle – via zoom
Here is a little sweet pillow talk about dreamland where we spend about one third of every day of our lives…
Why talk about sleep when it’s something our bodies do naturally?
The truth is that sleep is not something that just happens… unless you are a teenager! Even babies need to learn to fall asleep and sleep well.
What’s important about getting good sleep?
Good sleep is vital for good health. Sleep deprivation can lead to a multitude of health issues:
It escalates the hunger hormone called ghrelin, which increases food cravings
It escalates the stress hormone called cortisol, which can cause weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis and depressed immunity
It causes elevated blood pressure in people with hypertension, which can lead to cardiovascular disease and stroke
Learning how to improve your sleep is not just a luxury—it’s a necessity!
How do I get better sleep?
Follow these 7 tips for a bedtime routine and rest assured (excuse the pun) that you will feel more rejuvenated and energized than you even knew was possible:
Practice regular sleep rhythms by going to bed and waking up around the same time each day.
Create total quiet and darkness in your bedroom.
Avoid caffeine or reduce your intake after noon as it affects your sleep dramatically.
Get regular exposure to daylight for at least 20 minutes a day because the sunlight triggers your brain to release melatonin, which is vital for healthy sleep.
Eat no later than two hours before you go to bed because eating a heavy meal before bedtime will impede your body’s natural overnight detoxification process.
Write down your worried thoughts before bedtime so you can free your mind and drop into a deep and restful sleep.
Take a hot salt or aromatherapy bath because raising your body temperature before bed helps to induce sleep.
BONUS TIP:
TURN OFF ALL BLUESCREENS AT LEAST ONE HOUR BEFORE BED
STUDIO UPDATES
SUNDAY
Sept 11 & 25 @ 7pm Yin- Kärin
*Coming soon: manipulated breathwork paired with yin holds for vagus nerve & brain health
Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM
*No class Monday sept 5th
Tuesday
6:00pm Summer Flow: Celebrating Sun & Self-Care -Sarah
Thursday
6pm Breathe-Move-Meditation- Jen- in studio and ZOOM
Friday
8:15am Forrest Inspired Vinyasa- All Levels – Elle – via zoom
9-10:15am Qi Gong & T’ai Chi -Lynn- @West Lake Park corner of Dacota & Lake St
SPECIAL EVENTS:
Sunday September 11th, 18th, & 25th and October 2nd Finding Your Foundation 4-week workshop with Kassie
Saturday September 10th @ 10am- mama and me yoga with Katie K
Break the sugar habit. There are healthy snacks out there that you can eat on-the-go and guilt-free!
Why would you want healthy on-the-go snacks?
Choosing healthy snacks today is important in our modern lives because we get so busy, and that makes it hard to find time to suss out a healthy snack. But that doesn’t mean you have to compromise your health by settling for Twinkies!
So, what’s important about healthy snacking?
Healthy snacks are important for those in-between meal moments because they:
Sustain your energy from meal to meal
Stabilize your blood sugar
Keep your mood steady and focus sharp
What do you want to look for in healthy, on-the-go snacks?
Nuts—an excellent source of high protein:
Look for raw or dry roasted and stay away from nuts with additives like vegetable oil and salt as these can turn rancid if they sit in a bag in a store.
Fruit—packed with vitamins, minerals and antioxidants:
Look for organic fruit like bananas packed with potassium and oranges loaded with Vitamin C
Yogurt—high in protein and good source of healthy fats:
Look for full-fat, organic yogurt or ones that do not contain artificial flavors or sweeteners like corn syrup.
Hard-boiled eggs—high source of protein and will keep your blood sugars level:
Boil them the night before and throw a couple in your bag.
Peanut butter sandwich—also high in protein and stabilizes blood sugar:
Look for a brand that is organic or free of additives.
Energy bars—a much healthier and nutritious alternative to chocolate bars:
Avoid brands with soy protein isolate and look for brands that contain over 10 grams of whey protein, hemp protein or pea protein.
Dark chocolate—high in natural caffeine that can give you that energy boost:
Look for brands that list cacao as the first ingredient not sugar.
Trail Mix—packed with a combo of proteins and sugars to increase your energy:
Look for a mix that doesn’t contain added vegetable oil and salt or buy a variety of nuts, seeds, raisins and cranberries at the health store to mix yourself.
Raw veggies—slices of raw veggies are loaded with vitamins and minerals:
Choose organic veggies where possible and cut the morning of to maintain their maximum nutrients instead of buying pre-cut slices in a bag.
Seeds—pumpkin seeds and sunflower seeds are high in sources of vegetable protein:
Look for raw seeds wherever possible. You can find them in the bulk food section.
August 2022 Studio Schedule
YOGA STUDIO SCHEDULE MUST PRE-REGISTER BY EMAILING INFINITYWINONAYOGA@GMAIL.COM
Sunday
7pm Yin- Kärin- in studio *select Sundays throughout summer months
Monday
8:15am Forrest Inspired Vinyasa- with Elle- ZOOM option available only
Tuesday
4:30pm Strength-based Yoga – Jen – in studio and ZOOM
6:00pm Summer Flow: Celebrating Sun & Self-Care with Sarah
Wednesday
8:00am Qi Gong & T’ai Chi – Lynn-in studio
Thursday
4:30pm Strength-based Yoga – Jen – in studio and ZOOM
6pm Breathe-Move-Meditation- Jen- in studio and ZOOM
Friday
8:15am Forrest Inspired Vinyasa- All Levels – Elle – via ZOOM
9-10:15am Qi Gong & T’ai Chi -Lynn- @West Lake Park corner of Dacota & Lake St
Special Event:
Wednesday Aug 10th at 5:30-7:00p Full Moon Yoga- Moon Salutations with Katie K
Here to share my best kept secret with you for better digestion! After all, a better tummy makes for a happier more comfortable life!
But first, why am I talking about having better digestion in the first place?
Great question!
We all know that suffering from digestive problems such as gas, bloating, reflux, stomach cramps, diarrhea, constipation, irritable bowel syndrome or inflammatory bowel disease can seriously hinder our daily functioning and make us miserable.
Your gastrointestinal tract (GI) tract acts as your body’s food processor and if it’s blocked, overloaded, polluted with toxins such as food additives, pesticides, and preservatives, or otherwise irritated, it is going to let you know how it feels by having one of the reactions listed above.
Your GI tract first breaks down your food by the mechanical process of chewing and then by a multitude of complex chemical processes that extracts nutrients to feed your system and expel toxins.
The best way to ensure that we are helping make it easy for our bodies to digest our food is to chew A LOT so that our food mixes with our digestive juices, so it can be easily digested and better absorbed for optimal nutrition.
So, what is my best kept secret to better digestion?
CHEWING!
Believe it or not chewing is one of the most important aids to our digestion and it’s also one we often take for granted so much so that we sometimes just swallow our food whole, forgetting to grind our teeth altogether!
Learning how to chew your food properly (up to 30 times per bite) will help you extract the maximum nutrients from your food and get your digestive juices flowing right AND help keep your weight down and your tummy flat.
How? Because if you eat healthy food packed with nutrients that you chew properly with each bite, you will be able to recognize once you feel full and you will therefore eat less!
How-to chew helps to:
Sense intuitively when you are full
Gain way more satisfaction from eating
Develop a healthier relationship with food
How to chew better for optimal digestion:
To get in the habit of chewing, try chewing each bite of food at the beginning of your next meal 30 times. (Putting your fork down and breathing between bites will help.)
Even if you only have 5 minutes for a meal, let the chewing relax you and use it almost as a meditation. That way you’ll enjoy the whole spectrum of tastes and aromas that make up the meal, trigger cephalic phase digestion, and your body and brain will be satisfied even with a quickie.
STUDIO NEWS
July 2022 YOGA STUDIO SCHEDULE MUST PRE-REGISTER BY EMAILING INFINITYWINONAYOGA@GMAIL.COM AND PRE-PAY WITH PUNCH CARD OR CALL 507-453-7941
Sunday
July 10 & 24 @ 7pm Yin- Kärin- in studio
Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM
*No Class July 4th
Tuesday
6:00pm Summer Flow: Celebrating Sun & Self-Care -Sarah- in studio
*No Class July 5th
Wednesday
8:00am Qi Gong & T’ai Chi – Lynn-in studio
*No Class July 6th
Thursday
6pm Summer Flow: Celebrating Sun & Self-Care -Sarah- Sinclar Park
*July 14, 21, 28 ONLY * BRING YOUR OWN MAT * At studio if inclement weather*
Friday
8:15am Forrest Inspired Vinyasa- All Levels – Elle – via zoom
*No Zoom option July 22*
10-11:20am Qi Gong & T’ai Chi -Lynn- @West Lake Park corner of Dacota & Lake St (in studio with inclement weather
Here to share with you two favorite and super easy ways to calm your body and mind throughout the day in order to make space for more energy!
We all want to have more energy, right? We all want to feel so great that we leap out of bed with big smiles on our faces ready to greet the day with applause. But how can we even get this energy boost without first making space for it in our bodies and minds? Good question! Think of calming your body and mind like tilling the soil and planting the seeds before they SPROUT with abundant energy like magic bean stalks that reach for the sky! Because that’s all you will be doing here—making space for new energy to flow!
Here are 2 easy ways to calm your body and your mind.
STEP 1: Put both your feet firmly on the ground, sit up straight with your shoulders pulled back to open your heart, close your eyes and take ten full, DEEP breaths in and out… in and out… in and out… When you open your eyes NOTICE how different your body feels. Do you feel calmer? Clearer? More relaxed?
Well, that was STEP 1! Now that you have calmed your body, are you ready for STEP 2? Don’t worry… it’s just as easy… You’ve heard of positive affirmations, right? Well, I believe they actually work! Why? Because your body is not going to do what you tell it to do unless your mind believes it first! (Or you trick your mind into believing it)
STEP 2: Think of a short, sweet sentence that I like to call your motivational MANTRA so that you can instantly become your own energy-boosting guru.
Here are some ENERGIZING examples to get you started:
I choose to feel energized!
I breathe in energy and exhale stress
I am committed to energizing myself
Choose one that resonates with you or change up the words, write it on a sticky note and stick it on top of your computer or bathroom mirror. Then read it or memorize it and say it out loud to yourself six times today and just watch what happens!
How will calming my body and mind give me more energy?
Let me put it this way… water will not flow well through a blocked-up pipe. Similarly, your energy or life force is not going to flow well if you’re all tensed up, agitated or on guard.
So, with STEP 1, you are learning to quiet your mind, calm your own nervous system and SAVE energy for you to use later when you really need it!
And with STEP 2 you will be amazed at the results over time if you say your mantra over and over again. You may even find that by the end of day one your mind will start to believe it and your body will follow!
Why? Because that’s the way our minds work! They start to believe what we tell them to believe. It really is that simple.
In health,
Infinity Yoga Studio Staff
Studio Schedule
June 2022 YOGA STUDIO SCHEDULE MUST PRE-REGISTER BY EMAILING INFINITYWINONAYOGA@GMAIL.COM AND PRE-PAY WITH PUNCH CARD OR CALL 507-453-7941
Sunday
June 5 @ 7pm & June 26 @ 7pm Yin- Kärin- in studio
Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM
Tuesday
5:45pm Spring Flow: Finding Growth & Renewing Energy -Sarah- in studio
Wednesday
8:00am Qi Gong & T’ai Chi – Lynn-in studio
Friday
8:15am Forrest Inspired Vinyasa- All Levels – Elle – via zoom
10-11:20 am Qi Gong & T’ai Chi -Lynn- @West Lake Park corner of Dacota & Lake St (in studio with inclement weather)
Happy day to you! I want to tell you that sometimes you’ve just got to let your rebellious inner child run wild and do some “naughty” things that would make your ancestors turn in their graves.
Wait – why am I talking about being naughty?
We put so much pressure on ourselves to behave well, do the right thing, eat right— all that pressure can become crazy making. Eventually, we’ve got to let off steam… but usually that takes place in the form of self-sabotaging our health when what we REALLY want to do is be “bad” in some way. I call this “Rebellious Inner Child Syndrome.”
What’s important about “Rebellious Inner Child Syndrome”?
It’s a way of rebelling against outside authority. A way of being bad for the sake of it. Most people don’t like being told what to do so we have our own mechanisms in place to help us rebel. Some of these mechanisms may be outdated, dysfunctional or self-destructive so we want to stay away from those. As health-conscious adults, we can revise our strategy for being “bad” while still getting the pleasure experience of being naughty.
Here are 10 healthy and fun ways to be naughty….
1. Cut the “DO NOT REMOVE” tag from your mattress.
2. Stay in bed an hour longer on Saturday morning.
3. Draw a mustache on a poster.
4. Go through the express lane at the grocery store with more than 10 items.
5. Invent a character, dress up like him or her and talk to strangers in character.
6. Try washing something that says, “dry-clean only”. (Be careful with this one)
7. Go to the movies an hour early and sneak in to watch the end of the other movies.
8. Make a prank call on your mom.
9. Take a new route on your way to work.
10. Break out the shorts and wear them just because you want summer here now!!
Add your own “naughty” items… The sky’s the limit… Set your rebellious inner child free!
In health,
Infinity Yoga Studio Staff
STUDIO SCHEDULE
MAY 2022 YOGA STUDIO SCHEDULE MUST PRE-REGISTER BY EMAILING INFINITYWINONAYOGA@GMAIL.COM AND PRE-PAY WITH PUNCH CARD OR CALL 507-453-7941
Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM
Tuesday
5:45pm Spring Flow: Finding Growth & Renewing Energy with Sarah- in studio **NO CLASS MAY 31st**
Friday
7:45am Forrest Inspired Vinyasa- All Levels with Elle – via zoom
10-11:20 am Qi Gong & T’ai Chi with Lynn-in studio **NO CLASS MAY 6th**
Special Workshop: The Yin Package April 24, May 1, 8, 15 7:00p-8:15pm $40 (must register for all 4 classes)
Special Class: Mama and Me Yoga Saturday May 7th at 10am
Is anyone else feeling the humdrums or is it just me?
This month I thought I would offer some tips and tricks I use to combat that feeling I sometimes get when the leaves fall off the trees and become covered with snow and ice, when the sun sets way too early and when I start wanting to ditch my winter gear and bust out the summer clothes…
But first, why am I talking about beating the winter blues?
Winter will either be something you dread or something that passes you by without noticing. Sometimes even people who live in the warmer states like California experience cyclical changes that affect their moods and disposition.
The extreme form of this is called SAD or Seasonal Affective Disorder. SAD is a cyclical form of depression caused by changes in the circadian rhythm—a 24-hour cycle that regulates biochemical processes in the body.
For some people, including myself, as the hours of sunlight decrease in the fall and winter, their circadian rhythm cycle can become disrupted. The hormone melatonin and the neurotransmitter serotonin suddenly drop in the winter, and this causes lethargy, depression, irritability and weight gain.
So, what are my top 10 tips for beating the winter blues?
Take Vitamin D3:
Sunlight is weak or scarce in winter, so be sure to buy Vitamin D3 supplements to make up for lost sunlight!
Invest in a high-quality light therapy sun lamp:
Light therapy sunlamps are often household necessities in states that suffer from lack of winter sunshine like Washington. Be sure to invest in a high-quality sun lamp that you can use throughout the day for 15 minutes at a time.
Hibernate happily:
Sometimes it’s best to surrender to winter and take up hibernation like a bear. You can watch movies you’ve always wanted to see or curl up on the couch with a good book you’ve been meaning to read or get all cozy by the fire in your favorite woolly socks.
Eat warm, nourishing comfort foods:
Use this time to make those rich bean soups and hearty squash and root vegetable stews that you’ve been wanting to try. It will nourish and warm your body and spirit.
Watch comedy shows and improv that make you laugh out loud:
Laughter is the best medicine. Download your favorite comedian and watch the show till you have a stitch in your side from laughing or put on your sexy winter boots and invite a friend out to see your favorite comedian live.
Layer up and go for walks outside in the cold, fresh air:
Just because it’s cold outside, it doesn’t mean you shouldn’t be outside. As long as you layer up with woolly hats, down jackets and long johns, even the snow and sleet will be your friend. Take a stroll on a freezing wintery evening and return home refreshed.
Spend time soaking it up in a hot tub or sauna:
There is nothing that raises your body heat quite like soaking it up in a hot tub or sauna. Just do it weekly throughout the remainder of winter! You can’t go wrong.
Find a movement class that makes you sweat:
Getting your body moving floods you with feel-good endorphins. So, find a high energy dance class like Zumba or try a new yoga class; either way get your groove on. Then treat yourself to a cup of hot chocolate afterwards.
Buy some great looking winter outfits so you don’t feel frumpy:
Donate all your old, “no longer serving me” clothes and buy yourself something that brings you joy, like leggings and boots so you can go out and about in style.
Take a vacation somewhere sunny or tropical:
If the winter months are simply unbearable, there is nothing that breaks it up better than a short vacation to a sunny place. It will give you the boost to get through the rest of the winter… this time with a tan!
How will I know which of these tips will work for me?
Good question!
Start by picking your top three that just jump out at you. Those are the ones that obviously appeal to you the most—so that’s a great place to start! Next, schedule a time on your calendar to actually do them starting now. So, if you picked hot tub, movement class and nourishing soup, then go out today and buy the ingredients for the soup to cook tomorrow and find a movement class you can start next week and treat yourself to your local sauna or spa!
Once you’ve done these three things, keep doing them if you enjoy them or ditch them if you don’t! And then start adding more from your top 10 list until pretty soon winter will be over and you will yearn to do it all over again!
Some quick tricks and tips that will give you more pleasure from your food!
Did you know the thought, sight and smell of food stimulates gastric secretions to prepare for the digestion of food even before you have taken your first bite and that much of the pleasure of eating is derived from this anticipation. The way your brain works is that it must experience this pleasure and satisfaction from the thought of food even before eating to signal to your body to stimulate digestive juices. BUT if you eat too fast or absentmindedly, your brain will interpret this unsatisfying experience as hunger. Even if you’ve just ate a huge meal, you may still feel hungry! Mindful eating is to give your undivided attention to the food on your plate and you will be amazed at the results!
So, what will eating mindfully actually do for me?
Basically, the more AWARENESS and PRESENCE you bring to each meal, the LESS you’ll feel discounted from your food.
How do I eat mindfully?
1. Sight: Savor the colors of your food, the beauty of what’s come from the earth, the rain and the sun.
2. Smell: Bring the food up to your nose as if you’ve never smelled it before and inhale.
3. Touch: What’s the texture of your food? Of your utensils? Of the napkin on your lap?
4. Environment: What environment are you creating for yourself when you eat? Candles vs fluorescent light? Your favorite decorative plate vs paper plates? A glass goblet vs plastic cup? A cloth napkin vs paper napkin?
5. Texture: Chew your food about 30 times per bite and notice the texture of the food…let yourself breathe while chewing.
6. Pamper Yourself: You may be wondering who are you to pamper yourself? I ask you: who are you NOT to pamper yourself? Buy that special ingredient to make your meal extra tasty like truffle oil to spruce up your salad or high-quality dark chocolate for dessert!
February Studio Calendar
Don’t forget to pre-register by emailing: Infinitywinonayoga@gmail.com
Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM
Tuesday
5:45pm Winter Flow: Welcoming warmth & Resilience with Sarah- in studio
**NO Class Feb 8** AND ***SPECIAL Class Feb 17th**
Wednesday
10-11:20 am Qi Gong & T’ai Chi with Lynn-in studio
Friday
7:45am Forrest Inspired Vinyasa- All Levels with Elle – via zoom
10-11:20 am Qi Gong & T’ai Chi with Lynn-in studio
Thank you all for being patient and flexible during this time. The floors are absolutely beautiful and are ready for us. Please use the Infinity Chiropractic Clinic entrance into the studio.
A very special thank you to our community partners, Yarnology and Temple Harmonics, for hosting our classes while our new flooring was put in.
In health,
Infinity Yoga Studio
Studio Schedule
January 2022 Yoga Studio Schedule
Must pre-register by emailing infinitywinonayoga@gmail.com
and
pre-pay with punch card or call 507-453-7941
Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM
Tuesday
5:45pm Winter Flow: Welcoming warmth & Resilience with sarah- in studio
Wednesday
10-11:20 am Qi Gong & T’ai Chi with Lynn-in studio
Friday
7:45am Forrest Inspired Vinyasa- All Levels with Elle – via zoom
10-11:20 am Qi Gong & T’ai Chi with Lynn-in studio
Typically, with the start of the new year people are strategizing how to best create the “new me”. January seems to spur people to make resolutions, map out new goals, or contemplate what changes in their lives are necessary to be happier and healthier.
Most often I hear people want to eat better, start exercising, and start to put themselves as a priority. So, I thought today I would talk about the truth of why most diets don’t work… and let you in on 10 ways for you to start discovering the “perfect diet” for you.
Why am I talking about finding the “perfect diet”?
You’ve probably heard the statistic that 95% of dieters can’t keep the weight off, and when they gain it back, they often gain MORE than they weighed before. Research has proven that dieting can backfire AND mess up your metabolism.
What’s important about this dieting statistic?
This statistic is important because it’s likely that you want to drop a few pounds, so you can feel great in your clothes, wear the latest styles, and feel confident in your skin. You deserve to have those results! But if diets don’t work, then what does?
Here are my 10 ways to start discovering the perfect diet for you. I’ve compiled 10 “paradigms” on discovering your perfect diet from people just like you and from my own personal experience.
Chances are good these paradigms will work for you!
10 Paradigms to Help You Discover the Perfect Diet for You:
1. There are as many “right” diets as there are people on the planet!
2. What’s healthy for one person might not be healthy for YOU.
3. The body has an innate wisdom beyond any book or authority.
4. Diets are not useful as dogma, but they ARE useful as a reference.
5. Your body is the ultimate dietary authority for every phase of your life.
6. Your diet changes as YOU change.
7. Your body is the most powerful, least expensive, and BEST dietary experimentation lab.
8. Your RELATIONSHIP with food & your body impacts your health more than the food you eat.
9. Symptoms, cravings and behaviors are not the problem, they are your only solutions till now.
10. Nourishment is about much more than just food.
It might be scary at first to think that YOU have more control of your weight loss experience than a “diet” does. Most people (once they really open up to this possibility) find it totally liberating and start to feel empowered instead of fearful.
I get this is a whole new way of looking at your food and your life—it is, in essence, a huge paradigm shift. How great is that? Now you get to look at the things that weren’t working before through a whole new lens! One that puts YOU at the center of your life. Now that’s empowering!
Infinity Yoga Studio Updates
We are all patiently waiting to get back into our beautiful yoga studio. We will continue to communicate updates as we go. Until then, we will continue our regular class offerings as follows:
Must pre-register by emailing infinitywinonayoga@gmail.com and pre-pay with punch card or call 507-453-7941.
Monday
8:15am Forrest Inspired Vinyasa- Elle- via Zoom
Tuesday
5:45pm Winter Flow: Welcoming Warmth & Resilience with Sarah @ Temple Harmonics- 370 W 3rd St.
Friday
7:45am Forrest Inspired Vinyasa- All Levels with Elle – via Zoom
Special Event:
Mama and Me Yoga will be back starting in February. These classes will be held on the first Saturday of the month at 10am. Cost is $10 for Adult and up to 2 Children. Space is limited, so please pre-register by emailing infinitywinonayoga@gmail.com.
9 ways to indulge your sweet-tooth high-quality style!
During the holiday season brings a time of celebration around the table. Delicious homemade treats may also be part of the celebration and just because sugar isn’t good for you, doesn’t mean you have to kiss your sweet tooth goodbye forever!
Let’s talk about high quality sweeteners.
We’ve all heard that too much highly processed, refined sugar can have devastating effects on your metabolism and contribute to all sorts of diseases. This is no joke… Here’s why:
Sugar equals tons of calories with no essential nutrients. All it does is cause tooth decay by literally feeding harmful bacteria in your mouth!
If you eat high quantities of refined, processed sugar but do no exercise you are at risk, for the fructose derived from an excess of sugar, to get lodged in your liver and cause non-alcoholic fatty liver disease.
When you consume too much sugar, it can cause resistance to the hormone insulin, which can lead to diseases like metabolic syndrome, obesity, cardiovascular disease and type II diabetes.
An excess amount of sugar can have a devastating effect on your metabolism, which is now known to lead to cancer.
Sugar is highly addictive because after ingestion it causes a huge release of dopamine in your brain.
Sugar is a major contributor to heart disease, which is the number one killer in the world.
But what many people don’t realize is that there are healthier, alternative sweeteners out there that won’t affect your health as much and taste just as sweet, if not more!
So, what are some of these high-quality sweetener alternatives to processed sugar?
Stevia—a plant used by the Guarani people of South America for more than 1500 years:
Tastes about 300 times sweeter than table sugar
No calories, no impact on blood sugar and may reduce blood pressure
Make sure to buy only 100% whole leaf stevia… look for RebA
Xylitol—a sugar alcohol that is neither sugar nor alcohol but is actually an organic compound:
About the same sweetness as table sugar
Comes from a non-GMO plant source
Low in calorie and no effect on blood sugars
Erythritol—also a sugar alcohol like Xylitol
About 70% as sweet as table sugar and tastes just like it
It is 100% Erythritol
Nearly non caloric, doesn’t spike blood sugar and is easily digested
Coconut palm sugar—from the sap of cut flower buds of the coconut palm:
Same sweetness as table sugar
Look for labels that say coconut sugar, coconut crystals or coconut palm sugar
Has a low glycemic index and contains some nutrients and fiber
Agave—produced from the leaves of this Mexican succulent plant
It is about one and a half times sweeter than table sugar
Make sure to buy organic agave
It lowers the glycemic index more than table sugar does
Honey—bees, bees, bees…:
Slightly sweeter than table sugar
Buy raw, local and organic honey
Can help boost immune system and seasonal allergies and sooth sore throats
Lucuma powder—produced from this subtropical fruit native to South America:
Sweet, maple flavor
Make sure it is 100% lucuma powder
Can help boost immune system, no effect on blood sugar and contains nutrients
Maple syrup—made from the sap of sugar, red or black maple trees:
About 3 times sweeter than table sugar
Buy organic pure grade B maple syrup
Lower fructose content than table sugar but don’t be fooled it’s still sugar
Monk fruit (lo han gou)—made from a green melon that grows in the mountaintops of Asia:
About 200 or 300 times sweeter than table sugar
Buy pure monk fruit or pure lo han gou sweetener
Non caloric, no impact on blood sugar and may be anti-inflammatory
How can I use one of these alternative sweeteners in my cooking?
Here’s an awesome, healthy and sweet recipe for Candied Walnuts to get you started:
Prep time: 5 mins; Serves: 4
1 cup raw walnuts, chopped or whole
1 tsp cinnamon
2 T coconut oil
1 T honey
salt to taste
In a medium hot frying pan, add coconut oil, walnuts, salt and cinnamon. Cook until toasted, about 10 min. In the last couple minutes, add the honey for a sweeter taste.
Yoga Studio News
Work has finally begun on our beautiful studio!! This is exciting news, and we have all waited patiently for this! During the reconstruction, we are offering limited classes at alternate locations.
A BIG thank you to Yarnology, Temple Harmonics and Longevity Boxing Club for so generously offering to temporarily host our classes.
December 2021 Yoga Studio Schedule
Participants must pre-register by emailing infinitywinonayoga@gmail.com and pre-pay by calling 507-453-7941. Students may purchase a one-time class or a punch card.
Monday
8:15am Forrest Inspired Vinyasa- Elle- via Zoom (in-person class is full)
Tuesday
5:45pm Fall Flow: Embracing Transition with Sarah @ Temple Harmonics-370 W 3rd St
Friday
7:45am Forrest Inspired Vinyasa- All Levels with Elle – via Zoom (in-person class is full)
**Mama and Me Yoga with Katie K will resume in 2022!
7 tips for drinking more water! I have shared this guide before but I refer to it so often in conversation. As we transition to the fall and winter season, we often times forget to hydrate. So today, I want to share with you how much water you really need to drink to stay hydrated AND to offer you 7 of my simple how-to tips for drinking more water every day!
But first, why am I talking about drinking more water anyway?
Water is the fluid that lubricates our systems and keeps us healthy and vibrant.
Think of a riverbed in a drought when it’s all dried up and cracking, where the water is so sparse that there’s no life in it. Now compare your body to that riverbed and imagine what you are doing to it by not staying hydrated with enough water. Yup, soon enough it too will dry up, crack up and become uninhabitable. So, before you get to that sad state, let’s talk about how you will know if you’re not drinking enough good old H2O!
What’s important about recognizing dehydration?
The usual side effects of dehydration are dry mouth and thirst. And you can also look out for other signs of mild to severe dehydration (in that order) such as:
● Low energy, fatigue and loss of muscle strength and endurance
● Hunger (oftentimes can mean you are just really thirsty)
● Headaches and decrease in memory and brain function
● Decrease or no output of urine or urine that is dark, strong smelling or burning
● Low blood pressure
● Tachycardia or rapid heart rate
How do I increase my daily water consumption?
Easy! Just try these 7 tips for drinking more water:
1. Drink 1 – 2 glasses of water first thing in the morning
2. Keep a pitcher filled with filtered water for you to drink throughout the day in your fridge at home or on your desk at work
3. Drink 8 oz of water before exercise
4. Sip small amounts of water from your water bottle during exercise
5. Keep glass bottles of water in your car, at the office, by your bed
6. Add slices of fresh lemon, orange, cucumber or strawberry to your water or fresh mint
7. Add Emergen-C to sparkling water for a fun twist on taste, or try iced herbal teas throughout the day
…and here is a bonus tip…use a straw!! I find myself drinking more water when I am sipping it through my favorite reusable straw. 🙂
Studio Updates
Our beautiful yoga studio is still under reconstruction. We are currently working with a few generous community members who are offering space for us to bring yoga indoors. So please continue to keep an eye out for location updates!!
Here is an alternative to your regular cup of Joe… even if you’re addicted to your caffeine, you may want to check out the numerous health benefits of caffeine-free herbal teas!
But first, why am I talking about the health benefits of herbal teas?
In cultures around the world people have been brewing leaves, fruits, flowers, roots, bark and berries for centuries. Here’s why….
Research suggests the antioxidants in tea help protect against cancer
Tea is high in oxygen radical absorbance capacity (ORAC), which means it helps destroy free radicals that can damage DNA
Tea is primarily water and therefore naturally hydrating
Herbal teas can be soothing when you’re suffering from minor symptoms, but they are primarily formulated for taste enjoyment and general health enhancement.
So, what are the 7 different types of herbal teas and will they improve my health?
Immune stimulating blend teas:
These contain tonic herbs known as Adaptogens that help strengthen or enhance the immune system, nervous system and/or glandular system while they help the body cope with stress.
Many herbs have digestion-stimulating properties. They can help relieve gas and heartburn, stimulate the flow of gastric juices, relax spasms and cramps and dispel nausea or queasiness.
After a tough day filled with stress (and usually caffeine), Americans have a tough time settling down enough to fall asleep. Sedative teas are mild in action, due to dose.
Look for: Chamomile, hops, linden flowers, lavender, passionflower, skullcap, valerian, tilia buds and white sapote.
Stress-relief blend teas:
These teas differ from sedative teas because they are designed to help you cope with stress but not become sleepy. Two herbs stand out in this arena but have completely different actions:
Siberian ginseng helps the body cope with stress. Kava, a muscle relaxant with a long tradition of use in the South Pacific, can actually help relieve tensed-up muscles.
You may drink Siberian ginseng tea frequently but kava should be saved for those times when you really need help relaxing and letting go.
Look for: Siberian Ginseng or Kava
Stimulating spice blend teas:
Spicy teas will warm you internally and stimulate your digestion and elimination. They need a longer brewing time and are best simmered for ten minutes to bring out their spicy flavor.
Look for: Cinnamon, cardamom, chai spice
Cold-fighting Vitamin C Fruit blend teas:
These teas can contribute significant amounts of Vitamin C to your diet and are delicious iced. Because they have a strong citrus accent, they are refreshing and thirst quenching and can keep you hydrated just as well as water.
Look for: Orange, lemon, berry
Antioxidant-rich Rooibos teas:
This caffeine-free tea is unique in the herbal tea world. Rooibos (which means “red bush” and is pronounced “roy-boss”) is grown only in the tip of South Africa in Cape Town.
It is the only herbal tea that is fermented like black tea, producing a deep red color and body similar to black tea but without black tea’s astringency.
Rooibos is rich in vitamin C, minerals, Quercetin, Luteolin, Rutin and numerous other flavonoids that contribute to its antispasmodic, hypoallergenic and antioxidant properties.
STUDIO UPDATES
Our studio is still under construction but we are still holding classes!
Enjoy these no-cost steps that you can use RIGHT NOW to generate more energy in your body.
You know that feeling of waking up after a full night’s sleep soooooo tired and sluggish that the very THOUGHT of getting out of bed makes you want to spend all day in “Club Comforter” and watch endless episodes of your favorite binge TV?
Me too!
I used to struggle with my energy, just like you.
First let’s start by breaking up your day into bite-size pieces and spreading out your energy boosting activities like this:
Easy Energy Booster #1: As soon as you wake up
Easy Energy Booster #2: After lunch
Easy Energy Booster #3: At the end of your workday
Now, let’s dive deeper into each energy boosting activity to help you ACHIEVE YOUR OWN:
Easy Energy Booster #1Do it as soon as you wake up.
“Toss It Back!”
Life gets crazy, and sometimes we get a terrible night’s sleep.
It’s hard to wake up refreshed, calm and energetic when your kid wet the bed, the neighbor’s dog howled at the moon all night and your smoke alarm went off accidentally.
No matter what your night’s sleep was like, here’s an easy way to jumpstart your energy and reset your system first thing in the morning.
I call it “tossing it back”.
Here’s how to do it:
Before you go to bed, set a full 20-ounce glass of water next to your bathroom sink • After you wake up, brush you teeth and relieve yourself, TOSS BACK that whole glass!
Pretty simple, right?
Why is tossing back a big ol’ glass of water an effective way to jump start your energy?
Hydration! Water hydrates your entire system, which is vital for your cell, tissue, and organ regeneration. By keeping your blood at the right consistency, it helps deliver oxygen to your muscles, which immediately boosts your body’s energy.
Healthy bowel movement! Drinking enough water helps keep the enzymes and bacteria in your digestive tract running smoothly and this helps get your bowels moving.
Getting into the habit of eliminating waste first thing in the morning will prevent it from being absorbed into your system throughout the day and give you an instant energy boost.
Easy Energy Booster #2 Do it after lunch.
“Get Fresh!”
Many of us spend our entire day inside an office with air conditioning or heaters that drain our energy and sap our life force.
Even if you are not one of these people and you do spend time outdoors daily, the trick here is to clear your mind, focus your breath and be present with nature.
Leave your phone in the office, leave your To-Do list at home, and walk out of your office building or your house with the intention to clear your mind and absorb clean green energy.
Walk around the block and find a park to walk through or a street lined with trees. I’m talking fresh air and preferably sunshine, but rain works well too. Be wholeheartedly IN the natural elements stress free for ten minutes!
If leaving the office is out of the question, find an open window, sit by it and breathe in the outside air (even city air is better than fake stuffy office air). Or find a live plant potted in real soil and sit by it and breathe it in for ten minutes, in silence.
Your colleagues may think you’ve really lost it this time round and may start planning an intervention, but you will be doing yourself and everyone you work with a huge favor by recharging your energy and giving your mood a boost!
Try it for 10 minutes TODAY and I bet you will feel refreshed, recharged and energized.
Don’t believe me? Ever heard of Forest Bathing or “Shinrin-Yoku” in Japanese?
It literally means quiet walking among the trees and refers to the boost of energy that we as humans receive from the trees in the form of phytoncides (wood essential oils) which induce relaxation and therefore an energy boost.
Easy Energy Booster #3 Do it at the end of your workday.
“Dance Party!”
This one is really fun, and it’s designed to give you that oomph to make it through the night after a long day’s work. Ready?
Think of your favorite song or of any kind of music that makes you want to get up and boogie. Then download it to your phone or car stereo or computer.
Find some private space either in your car on the way home from work or the laundry room while the kids are busy with homework.
Plug your earphones in and boogie like crazy to your favorite song.
The trick here is to really give yourself permission to LET GO.
You know the old adage, “Dance like nobody’s watching?”
Do it and feel the RUSH of energy surge through your body.
In no time you will be happily stacking the dishes in the dishwasher with renewed vigor and reading your kids a bedtime story for the millionth time as though it were your first.
RECAP!
These 3 EASY WAYS to double your energy today are fast, simple, no-cost and you can start them TODAY!
Easy Energy Booster # 1: Do it as soon as you wake up “TOSS IT BACK”— HYDRATING THE EASY WAY
Easy Energy Booster # 2: Do it after lunch “GET FRESH”— GETTING FRESH AIR
Easy Energy Booster # 3: Do it at the end of your work day “DANCE PARTY”— ENERGY BOOSTING BODY BOOGIE
Studio News
September 2021 Yoga Studio Schedule
Class availability is still limited as we continue our studio repairs. Classes that are being held are at different locations at this time and we will share the location at registration. Again, we appreciate your understanding, flexibility and patience!
Must pre-register by emailing infinitywinonayoga@gmail.com and pre-pay with punch card or call 507-453-7941
Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM
Tuesday
5:45pm Summer Flow: Celebrating Sun & Self-care with Sarah **no class 7/6
Wednesday
9:30am Qi Gong & T’ai Chi with Lynn
Friday
7:45am Forrest Inspired Vinyasa- All Levels with Elle – via zoom
Even though you might be stressed to the max right now, there are still small, practical steps you can take to cope with that stress and stay healthy.
But first, why am I talking about stress?
Like it’s not enough to live with stress, now I’ve got to be talking about it too?! Agh…. not fun…!!!
But the truth is that it sure is important to acknowledge stress so you can reduce it or cope with it a little better. Think of it like aiming for a 1% improvement….you may not be able to change the stressors in your life, but if you can manage the impact on your body 1% better, then you’ll stay healthier and more able to handle the stress. Worthwhile, yes?
Truth: what are some of the effects of stress on your body?
I’m the first person to pretend that stress is no big deal, so if you’re like me, then the two of us need to have a “Come to Buddha” moment and get real about how stress IS affecting our bodies….
● Stress increases cortisol production associated with weight gain (especially in the belly), an inability to lose weight or gain muscle and premature aging
● Stress decreases nutrient absorption due to decreased enzymatic production from the stomach, pancreas and liver and decreased bile flow from the gall bladder
● Stress increases nutrient excretion such as urinary loss of calcium, magnesium, potassium, zinc, chromium, selenium and microminerals
● Stress decreases gut flora populations by destroying healthy intestinal bacteria and can lead to immune problems, skin disorders, nutrient deficiencies, and digestive distress
● Stress increases salt retention which can lead to high blood pressure
● Stress decreases the thyroid hormone which can negatively affect your metabolism
● Stress decreases sex hormones which leads to loss of libido and low energy
But you’re not reading this just to talk about problems, you’re reading to find solutions! So read on…
How can I reduce or cope better with stress?
Remember, since we can’t always control the stress in our lives, the goal is to reduce our experience of stress by even 1%.
Here’s how you can do that, starting NOW:
● Look at your calendar for the next 7 days. What’s one activity you’ve committed to that you can cancel?
● Look at your to-do list. What’s one item you can delegate to someone else in the next 24 hours?
● Consider your schedule today. Where can you fit in 20 minutes for yourself —where you’re not taking care of anyone else or being “productive”—so you can just relax and play and do something mindless?
● Look at your calendar for tomorrow. Where can you fit in a 10-minute walk or Frisbee toss in your backyard? The fresh air and movement will help you cope waaay better with stress.
● Before your next meal, try what I call the “5-5-7” breath. Inhale for a count of 5, hold your breath for a count of 5, then exhale for a count of 7. Repeat at least 3 times. This gives your body a chance to relax before your meal, which will increase your digestive capacity and help your body pull more nutrients from the food you’re eating.
To your health!
Studio News
As many of you know, we have been dealing with some water issues in our studio. This has unfortunately affected our ability to hold in-studio classes. Our teachers are busy looking at alternatives, for example, holding classes outdoors or in other locations. We appreciate your patience and flexibility as we navigate this “bump” in the road. We will continue to keep you informed as we make progress. If you are looking to participate in a class, please continue to register through the studio email (infinitywinonayoga@gmail.com) and you will be updated class details.
Sometimes the word “exercise” sounds like work, so I like to call it “movement” instead.
What is movement?
It’s any activity that’s fun for you and gets your body moving! Your body is made to move.
Therefore, movement is actually a type of fuel for your body, just like food. It stimulates and generates energy and good moods, plus it’s a fun way to get outside and connect with old and new friends.
25 Out-Of-The-Box Movement Ideas
Hula hooping
Zumba
Nia
Skateboarding
Rock climbing
Qi Gong
Corn Hole
Trampoline jumping
Frisbee
Spike Ball
Bocce Ball
Karate
Tai Chi
Jazzercise
Cardio Barre
Vinyasa Yoga
Pilates
Tennis
Golf
Soccer
Basketball
Hiking
Swimming
Rollerblading
Jump rope
How do I choose a movement activity and add it to my day?
I ask myself, what movement did you love to do as a kid? Roller skate? Hula hoop? Golf? Choose a type of movement that you loved but don’t seem to do anymore – you’ll feel like a kid again! Add this movement to your day by starting with a regular 10 minute appointment – for you the might be first thing in the morning, or at lunch, or after work.
Studio News
July 2021 Yoga Studio Schedule
Must pre-register by emailing infinitywinonayoga@gmail.com and pre-pay with punch card or call 507-453-7941
Sunday
5:00pm Restorative Yoga with Katie K
**no class 7/4
Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM
**no class 7/5
Tuesday
12:05-12:50pm Lunchtime Gentle yoga @ Bluff Country co-op with Mollee
5:45pm Summer Flow: Celebrating Sun & Self-care with Sarah **no class 7/6
Wednesday
9:30am Qi Gong & T’ai Chi with Lynn
Thursday
12:05-12:50pm core on the floor with deb
Friday
7:45am Forrest Inspired Vinyasa- All Levels with Elle – via zoom
Starting Monday May 17th, you may choose to wear…or not to wear…a mask in the studio. As most have already heard, the CDC, Governor Walz and the City of Winona have updated their guidance on mask use.
However, we will still be practicing some of our same precautions as listed below:
Social Distancing
-Pre-register for all classes by emailing our studio at infinitywinonayoga@gmail.com (pre-registration will close 1 day before scheduled class and *cancellation policy applies) *If you are not using a punch card, please pre-pay at Infinity Chiropractic & Wellness if you are using a credit/debit card as the studio will only be taking cash/check payments*
-Sign in upon arrival
-Face masks are optional
-Keep socializing at a minimum and keep 6 feet between you and others at all times
-Wipe mat and props on all surfaces before and after class
-Mats will be placed at the markers on the studio floor
-Instructors will use verbal cues only and will maintain 6 feet from students
-There will be no communal water available; please be sure to bring a water bottle
Prop Rules
-Bring your own mat from home
-The studio will no longer be storing personal mats nor offer the use of studio mats nor props
-Leave all other personal items near the entryway
Cleaning Protocols
-Studio will provide an alcohol-based solution to be used on yoga mats and props
-Please wash hands before entering the studio and use hand sanitizer at the entryway upon arrival
-Plan on coming to the studio in your yoga clothing as we are trying to limit the use of the restroom
Be Safe. Be Healthy. Be Mindful.
We ask that if you are not feeling well to please stay home. If you are experiencing any signs or symptoms of COVID-10 or have been around someone who is or has, consider self-isolate/quarantine for 14 days or until you have been tested and have receive a negative reading.
**It is best practice if you test positive for COVID-19 within 14 days of participating in an in-person class, please email us infinitywinonayoga@gmail.com immediately so we may respond appropriately. NO IDENTIFIABLE INFORMATION WILL BE SHARED TO PROTECT YOUR PRIVACY AND WILL BE HANDLE CONFIDENTIALLY. **
We will continue to keep you updated on all studio changes.
