Physique training

If you're interested in sculpting your body and developing certain body parts aesthetically, such as arms & shoulders, chest, or glutes, this can be done by creating an exercise regimen that highlights these areas. Borrowing from the infamous techniques of bodybuilders, physique development can be efficiently executed by using moderate resistance in a multi-set, high-rep approach. Within these guidelines, various techniques such as using supersets or circuits, switching equipment modalities, or variations in rest periods, rep ranges, and resistance can be used to avoid plateau-ing and continuously causing enough muscle damage to gradually build more muscle. Week to week the body's adaptation and progress is visually tracked. This type of training does not leave out any body part -- all areas of the body are strengthened, and conditioning (cardio training) must be at consistent high levels. Flexibility training, and adequate recovery, sleep, and hydration are just some of the other elements that are tracked. Nutrition recommendations are covered to make sure protein levels can support muscle growth, and fat & carb levels support smooth body function, maintenance, and performance during workouts. 

Mind-body wellness

Mind-body modalities such as yoga, meditation, and breathing exercises have been shown to benefit in many ways. These include strengthening the mind-muscle connection, increasing range of motion or flexibility, recovery from muscle soreness or mental or emotional stress, restoration of inner calm and mental focus, and relief from high anxiety, among others.

Restorative yoga -- With a focus on recovery, restorative yoga releases tension from overused or tired areas of the body by using comfortable poses that allow stretching while using deep breathing techniques. Other recovery techniques can also be integrated, such as self-myofascial release (SMR), which can include using a foam roller, acupressure balls, quad roller, theracane, or other trigger point pressure tools to increase bloodflow (and oxygen and nutrients) to any tight areas.

Flow yoga -- WIth a focus on blood circulation, getting the body warm, and incorporating challenges in stretches, bodyweight strength, and balance, flow yoga can be used as a low to moderate impact cardio workout, a beginner's "body awareness" workout, as a recovery workout that helps release lactic acid from sore muscles, and as a flexibility training workout. 

Healing with yoga, a trauma-sensitive yoga (TSY) -- With a focus on inner experience and a connection with your self, Healing With Yoga is a trauma-sensitive yoga that are designed specifically for those who are coping with trauma, grief, who are survivors of domestic violence or abuse, war veterans, or those who are dealing with post-traumatic stress disorder (PTSD) and are in need of a body-based therapy to be incorporated with ongoing psychotherapy. More information can be found on the Healing With Yoga page. 

Meditation -- Meditation has been shown to relieve stress, anxiety, and regenerate the mind's focus. Sessions are guided verbally with cues that invite you to experiment with your inner experience. They can include visualizations, heightened awareness of bodily sensations, and pranayama (breathing) techniques meant to maintain your focus while deepening you into a relaxed state. Tibetan bowl sound bath, chanting, chakra balancing, and essential oils can also be integrated into the session upon request. With some experimentation, we can discover the methods best for you.