December 2022 Newsletter

LIVE A BALANCED LIFESTYLE

Are you living a balanced lifestyle?

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**

In health,

Your Infinity Yoga Studio Staff

November 2022 Newsletter: Nourishment

NOURISHMENT IS ABOUT MORE THAN JUST FOOD

5 ways to nourish yourself inside….

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

9:30am Qi Gong & T’ai Chi -Lynn

 

In health,

Infinity Yoga Studio Staff

September 2022 Newsletter

ESSENTIAL HOW-TO SLEEP TIPS

7 tips for deep, blissed-out sleep…

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:

  1. Practice regular sleep rhythms by going to bed and waking up around the same time each day.
  2. Create total quiet and darkness in your bedroom.
  3. Avoid caffeine or reduce your intake after noon as it affects your sleep dramatically.
  4. 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.
  5. 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.
  6. Write down your worried thoughts before bedtime so you can free your mind and drop into a deep and restful sleep.
  7. 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

August 2022 Newsletter: 10 Healthy On-The-Go Snacks

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

 

In health,

Infinity Yoga Studio Staff

July 2022 Newsletter: Better Digestion

Happy 4th of July!!

BEST KEPT SECRET FOR BETTER DIGESTION

Hello All,

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

*No Class July 8th

Saturday

Special Class July 9th at 10am with Jen Monsos

 

In health,

Infinity Yoga Studio Staff

June 2022 Newsletter: Calm Your Body & Mind

CALM YOUR BODY & MIND

2 easy ways to calm your body & mind…

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)

May Newsletter: Be “Naughty” Menu

BE “NAUGHTY” MENU

Do this when you just want to be “bad”….

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

 

March 2022 Newsletter: How to Beat the Winter Blues

10 tips to beat the winter blues!

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?

  1. Take Vitamin D3:

Sunlight is weak or scarce in winter, so be sure to buy Vitamin D3 supplements to make up for lost sunlight!

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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!

In health,

Infinity Yoga Studio

 

STUDIO NEWS

March 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

 

 

February Newsletter: Feeling BLAH with Food?

Feeling BLAH with Food?

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

 

In Health,

Your Infinity Yoga Studio Staff

Yoga Studio Update

The day is finally here…our studio is OPEN!!

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

January 2022 Newsletter

“DIETING” REVELATIONS

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.

Upcoming Class Dates:

February 5

March 5

April 2

May 7

In health,

Infinity Yoga Studio Staff

December 2021 Newsletter- High Quality Sweets

Happy December and Holiday Season!

HIGH QUALITY SWEET TOOTH TREATS

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?

 

  1. 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

 

  1. 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

 

  1. 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

 

  1. 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

 

  1. 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

 

  1. 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

 

  1. 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

 

  1. 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

 

  1. 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!

 

Happy Holidays!

In Health,

Infinity Yoga Studio Staff

 

November 2021 Newsletter: “How-to” Water Guide

“HOW-TO” WATER GUIDE

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!!

Have a thankful November!

 

In health,

Infinity Chiropractic & Yoga Staff

 

 

October Newsletter: “HOW-TO” TEA GUIDE

Hello October!! 

7 health benefits of herbal teas…

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.

Look for: Siberian ginseng, Panax ginseng, Astragalus, Schisandra, Echinacea, Ashwagandha, Reishi mushrooms and licorice.

  • Digestive aid blend teas:

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.

Look for: Ginger, anise seeds, thyme, chamomile, hyssop, peppermint, spearmint, lemon balm, fennel, coriander, chicory, catnip and cardamom.

  • Calming and sedative blend teas:

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!

October 2021 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 Fall Flow: Embracing Transition with Sarah @ Sinclair Park

Wednesday

9:30am Qi Gong & T’ai Chi with Lynn @ Windom park

Friday

7:45am Forrest Inspired Vinyasa- All Levels with Elle – via zoom

9:30am Qi Gong & T’ai Chi-Lynn @ Windom park

**all classes in-person unless indicated**

 

To your health!

Yoga Studio Staff

September Newsletter: 3 Easy Ways To Double Your Energy Today!

Welcome September!

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 #1 Do 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

9:30am Qi Gong & T’ai Chi-Lynn

**all classes in-person unless indicated**

 

In Health,

Your Yoga Studio Staff

August Newsletter- Decrease Your Stress

DECREASE YOUR STRESS

What to do when you’re stressed to the max….

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.

July Newsletter: Get Your Move On

HAPPY FOURTH OF JULY AND GET YOUR MOVE ON!

25 out-of-the-box exercise ideas inside….

But first, why am I talking about movement?

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

  1. Hula hooping
  2. Zumba
  3. Nia
  4. Skateboarding
  5. Rock climbing
  6. Qi Gong
  7. Corn Hole
  8. Trampoline jumping
  9. Frisbee
  10. Spike Ball
  11. Bocce Ball
  12. Karate
  13. Tai Chi
  14. Jazzercise
  15. Cardio Barre
  16. Vinyasa Yoga
  17. Pilates
  18. Tennis
  19. Golf
  20. Soccer
  21. Basketball
  22. Hiking
  23. Swimming
  24. Rollerblading
  25. 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

9:30am Qi Gong & T’ai Chi-Lynn

**all classes in-person unless indicated**

 

In Health,

Your Yoga Studio Staff

Mask Update for Yoga Studio

Mask or No Mask, it is ok!!

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.

In health,

Yoga Studio Staff

May Newsletter

FRESH AIR & SUNSHINE IS FOOD!

3 underrated but potent vitamins!

Hello all, here to let you in on a little secret of 3 super potent vitamins that are crucial for our health and wellness yet we often overlook them… Can you guess what they are?

I’ll give you a clue: they are all around you, don’t cost a dime and are accessible at any time of day…and makes a great Mother’s Day gift!!

That’s right! I’m talking about nature, fresh air and sunshine!

But first, why am I talking nature, fresh air and sunshine as vitamins?

Let me explain…

We are so conditioned to think that vitamins are something manufactured in a lab and labeled that we need to purchase in a bottle at a store that we forget to open our eyes and look all around us. Vitamins are everywhere!

Nature itself is a multi-vitamin world but it’s often the last thing we turn to for our vitamin fix simply because we are not conditioned to think of it as… nutritious. But it is… so hold tight while I go into more detail…

So, what are the 3 most underrated yet most potent vitamins?

  1. Vitamin N = Nature
  2. Vitamin FA= Fresh Air
  3. Vitamin S = Sunshine

Never heard of them before? Well, don’t worry because you have now! Did you know that instead of exploring the great outdoors the average American spends most of their time stuck in stale offices and dark living rooms? Even kids today spend 7 hours more on academics and 2 hours less on sports and outdoor activities per week than they did 20 years ago. Well unfortunately, all this indoor living is devastating to our health! Research shows that children who get more “vitamins N, FA and S” have lower stress levels, more success in school, and fewer ADHD symptoms. And adults who exercise and socialize more in nature are happier people all round. We all know that simply being in sunlight triggers our skin to make vitamin D, also known as the ‘sunshine vitamin’. Research has linked low vitamin D levels with depression, obesity, diabetes, cardiovascular disease, autoimmune disease, osteoporosis and cancer. To make sure you have enough Vitamin D, be sure to get at least 15-20 minutes outside WITHOUT sunscreen. Why? Because sunscreen (high and low SPF factors) prohibits the body from making vitamin D by 95 %.

So, in light of all this it is so important to get outside and get lots of nature (VITAMIN N), fresh air (VITAMIN FA) and sunshine (VITAMIN S)—these are super potent forms of food for our bodies!

How can you get more Vitamin N, Vitamin FA and Vitamin S this month?

  • Make outdoor adult play mandatory—splash in puddles, go for a bike ride, pack a picnic, go for a hike, practice yoga outdoors.
  • To avoid the typical 3pm slump, take a 10-15min walk outside and drink in fresh air instead of coffee.
  • Try gardening! Getting your hands in the dirt is actually good for you—there’s a strain of bacterium in soil—Mycobacterium vaccae—that has been found to trigger the release of serotonin, which in turn elevates mood and decreases anxiety. No wonder kids already know that digging deep in dirt makes them happy!
  • Move your kitchen outside—fire up the grill and make fun creations such as fruit kababs, or if you have kids, let them personalize meats by brushing on sauces before cooking.
  • Sleep under the stars—even if camping without a bathroom isn’t for you, you can pitch a tent or put up a hammock in your backyard!

To your health!

Studio Calendar

Sunday
7:00pm Restorative Yoga with Katie K- via ZOOM

Monday
8:15am Forrest Inspired Vinyasa- Elle- via ZOOM

Tuesday
5:45pm Spring Flow: Finding Growth & Renewing Energy with Sarah- in studio

Wednesday
9:30am Qi Gong & T’ai Chi with Lynn-in studio

Thursday
5:00pm flow with Katie Sarah- via zoom

Friday
7:45am Forrest Inspired Vinyasa- All Levels with Elle – via zoom

9:30am Qi Gong & T’ai Chi-Lynn-
in studio

 

April Newsletter

April is here!

This is the perfect time to enjoy yoga and receive it’s cleansing benefits! At the beginning of the year many people started their yoga practice, while others deepened their practice. It was a time to celebrate and be intentional with being healthier.

Easter is a perfect time as well. Now is a time to connect with our breath and our body’s movements while celebrating rebirth and a new beginning; one of hope and renewal. Get your family and friend engaged…and don’t forget the kids! Kids love yoga!!

Here are some suggestions for your Easter Yoga practice:

  • Practice outside. Connect with your senses: touch, smell, taste, hear. Tune into your surroundings and invite them into your practice.
  • Enjoy poses that resemble the thinks we associate with Easter. Can you move your body into a shape of an egg, a duck, a bunny? Explore all the different shapes your body can make.
  • Do four rounds of Sun Salutations. Soak in the return of the sun!
  • Try hip openers. This is a great way to bring hope and joy back into our lives. Hips are a place we tend to store anger.
  • Savasana!! Create space and allow for extra time to experience whatever emotions may rise. Enter and exit this pose slowly and gently.

Enjoy your Easter weekend all. Even if you don’t recognize Easter as a Holiday, do something kind for yourself. Get outdoors; connect with nature and your inner being. Life has so much to offer and the blooming of all the amazing creatures we are surrounded with reminds us how amazing our life cycle is. Be present. Move. Breathe.

“Easter is meant to be a symbol of hope, renewal, and new life.”

~Janine di Giovanni

 

Studio Updates:

Easter Sunday there will be no yoga classes. Katie’s Restorative Yoga will return on April 11th.

We are still following COVID-19 protocols in studio. However, we are now able to increase our class size a bit as we can practice safely at 6 feet apart. We also have allowed some props to come back to assist us in our practices. All other protocols have not changed. If you have any questions, contact your teacher, or email the studio at infinitywinonayoga@gmail.com.

All classes still need to be pre-registered with the option of purchasing a punch card or by calling the studio at 507-453-7941 for a single class. If you need to purchase another punch card, you may stop into the clinic or call.

April’s Schedule:

Sunday

7:00pm Restorative Yoga with Katie K- via ZOOM (no class on Easter Sunday; class will resume April 11)

Monday

8:15am Forrest Inspired Vinyasa- Elle- via ZOOM

Tuesday

5:45-6:45pm Winter Flow: Welcoming Warmth & Resilience – Sarah- in studio

Wednesday

9:30am Qi Gong & T’ai Chi with Lynn-in studio

Thursday

5:00pm Flow with Katie Sarah- via ZOOM

Friday

7:45am Forrest Inspired Vinyasa- All Levels with Elle – via zoom

10:35-11:45am Qi Gong & T’ai Chi-Lynn-in studio

 

In health,

Your Infinity Yoga Studio Staff