Small Group Yoga Training

Small Group Yoga Training

Let’s face it, exercising with friends is a lot of fun. We can learn so much about ourselves while being part of a team. And as life is moving faster than ever, quality time with friends and family is becoming even more of a priority.

Small group training is a wonderful way to experience the benefits of Personal Yoga in a supportive environment. Receive high quality instruction at an affordable rate, as you create meaningful shared experiences. Families, friends, couples and co-workers can form their own teams and work towards their shared goals.

Flying solo

If you would like to join a team simply request to be added to an open group. This is a great way to make new friends and connect with people in a positive setting. You might also choose to receive additional help through one-on-one training while participating in a small group program.

Small groups are small for good reason

Keeping the number of participants low makes it possible for each client to receive as much personalized attention as possible. Small groups are typically made up of two, three or four people.

How long does a training program run?

The ideal time frame for a small group training program is 5-10 weeks. You could start with a single session and if you decide to continue I recommend upgrading to a discounted package of five sessions.

Assemble Your Team


Some helpful tips on forming your own Personal Yoga team:

INVITE A FRIEND 

Everyone needs a little motivation from time to time. Give your friends a little nudge and share this post with them.

FIND A TEAM 

Ask to be added to a team that is right for you. We’ll connect you with people who have similar needs and goals.

Get Motivated


Read a few success stories from past clients on the Testimonials page.

Learn about the many Personal Yoga Benefits

Get Started


Start your Personal Yoga journey today. Sign up for a free no-obligation consultation: Book Now

Thai Curry Soup

Thai Curry Soup Recipe

It’s great to be back on the Western Slope of Colorado. There is something extraordinary about this place. I felt it the first time I drove across the Utah-Colorado border. After exploring Arizona, Colorado, Idaho and Utah for the past six months it’s wonderful to know that this is where I want to live. The synchronicity that led to moving to Grand Junction was nothing short of miraculous. And the work that has gone into getting to this point has been significant. Needless to say, I am very, very grateful to be here.

The weather is perfect for soup.

It’s starting to cool down a bit at night, so I’ve been making some small changes to my diet and lifestyle. Soup has been calling my name, so I made a big batch of homemade chicken stock. Last night I whipped up a pot of Thai curry soup. The warming spices and rich coconut milk melded with the slow-cooked meat and vegetables which made the house smell wonderful!

A bowl of good medicine.

This recipe is incredibly versatile, so feel free to play around with the ingredients. I used what I had on hand and made my own curry powder with a good-quality organic turmeric powder. Turmeric is a great addition to your medicine chest [a.k.a. pantry]. According to Dr. Joseph Mercola:

“It has a long history of medicinal use in traditional Chinese medicine (TCM) as well as Ayurvedic medicine.

Traditional medicinal uses include the treatment of liver disease, skin problems, respiratory and gastrointestinal ailments, sprained muscles, joint pains, and general wound healing.

Its benefits have since been well documented in the medical literature, and curcumin—one of the most well-studied bioactive ingredients in turmeric — has been found to promote health and protect against a wide array of health conditions.

It actually exhibits over 150 potentially therapeutic activities, including anti-inflammatory and antimicrobial activity, as well as potent anti-cancer properties that have been intensely studied.”

The full list of health benefits is way too long to list here, so let’s get cooking! One of the ways to really amp up the flavor of any soup or stew is to add a sprinkling of Celtic sea salt in the final stage of cooking. Just be careful – this stuff is STRONG and a little goes a long way. I also add just a touch of sugar to balance the flavor of the curry. I like spicy food but I can get a little heavy handed and the sugar helps to round things out.

Thai Curry Soup

Serves 2

Ingredients:

  • 2 Tbsp coconut oil
  • 1 clove garlic, minced
  • 1/2 small onion, chopped
  • 1/4 red pepper, chopped
  • 1 small carrot, chopped
  • 1/3 yellow squash, chopped
  • 2 mushrooms, rinsed and chopped
  • 1/4 cup diced tomatoes
  • 1 cup cooked dark chicken meat, sliced
  • 1 rounded Tbsp curry powder
  • 1 quart chicken stock
  • 1/2 a can of full fat coconut milk
  • Handful of baby spinach
  • Kosher and Celtic salt
  1. Start by warming the chicken stock in a small saucepan over low heat.
  2. Place a large wok over medium heat. Add coconut oil, chopped onion, red pepper and carrot. Stir occasionally and cook for a few minutes.
  3. Add chopped yellow squash and mushrooms and cook for another 2 minutes. Sprinkle with Kosher salt.
  4. Add minced garlic and sliced chicken meat. Cook for 1-2 minutes, then coat with curry powder. Stir mixture constantly (it will be dry) for another 1-2 minutes.
  5. Add chicken stock, coconut milk and diced tomatoes. Bring to a boil and then simmer until carrots are tender (15-2o minutes). Add a sprinkle of Celtic sea salt and adjust seasonings as needed.
  6. When ready to serve, add a generous handful of baby spinach and stir until the leaves are wilted. Ladle soup into two bowls.

Serve with hot white rice or cooked noodles.

Easy Thai Curry Soup Recipe

If you enjoyed this recipe you might also like: Home Rituals – Tortilla Soup 

Off-Grid Living

Mescal CanyonIt’s pretty amazing to be in Arizona again. The first time I came here was twenty years ago as an apprentice for an artist in residency program. This time I’m fulfilling a dream of interning at an off-grid eco resort. I’ve been learning about organic gardening and assisting with the operations of a family-run bed and breakfast. In my free time I dive into my practice and absorb the life force of this extraordinary place.

Since landing here a little over a week ago, the effects of unplugging from the electromagnetic matrix have been remarkable. The most noticeable changes have been from being in a larger living space. After the experience of an Agenda 21 micro apartment it’s been wonderful to stretch out again.

I am not a fan of the tiny house movement.

Free range humans need space to thrive and create. While micro-apartments may offer an affordable housing solution, the health risks are significant. According to University of Texas psychology professor Samuel Gosling, an apartment has to fill psychological needs such as self-expression and relaxation, which might not be met in a cramped space.

Rosemary

The Mescal Canyon Retreat has been a welcome source of peace of mind. A crime wave was sweeping through Montrose, Colorado, the likes of which had never been seen by its thirty-year residents. After hearing reports of numerous break-ins, robberies and attempted abductions, it was time for a change of scenery.

It’s wonderful to decompress in an off-grid setting.

My brain has relaxed in the absence of cell phone towers, wi-fi and smart meter radiation. I find that I’m less inclined to go online or use technology. I see phosphenes more often, and the low levels of light pollution make it easier to observe the Milky Way.

Sunset

My sleep schedule has changed. I rise with the sun and go to bed early. I shower and wash dishes with solar-heated water that’s free of chlorine, fluoride and bromine. Hummingbirds and swallowtail butterflies skim over the flowerbeds during my meditations. I eat fresh pomegranates from the orchard.

Ayla

Furry friends.

Ayla and Moki keep watch over the property. Moki the Hound takes his job very seriously, and sometimes you’ll hear him chasing coyotes through the canyon. Ayla is a cheeky red fox in a dog’s body. She’s earned many nicknames, including Face, Furface, Foxface and Naughty Girl.

It’s been raining here (a much needed blessing for this area). Last weekend a downpour caused a flash flood through the canyon. For a few hours there was no way to cross the river or leave the resort. There’s nothing quite like being stranded to make you appreciate self-sustainability.

Being here has inspired me to offer Personal Yoga retreats for my clients. There’s nothing quite as wonderful as being able to dive in to one’s practice in a serene and natural setting. It’s an experience that I hope to share with as many people as possible. Let me know if you’re interested!

Trumpets

Liberty Health and Wellness

Liberty Health and Wellness Yoga

Liberty Health and Wellness

 

I’m proud to announce a new partnership with Liberty Health and Wellness, a holistic and alternative health care service provider on the Western Slope of Colorado. We have clinics in Grand Junction and Montrose, and are planning to set up a third clinic in Moab, Utah! We specialize in home care and clinical services including acupuncture, tui na, yoga, as well as dietary, herbal and exercise therapy. To learn more about how Oriental medicine can help you and your loved ones please visit: libertyhealthandwellness.net

Body as Clay

Body as Clay

Imagine holding a ball of clay. It’s damp to the touch, cool, heavy for its size. Press your fingers into the surface. They leave a slight indentation. Press again and again. The outer layer begins to soften from the warmth of your palms. The surface glides with the motion of your fingers. Your hands grow tired but you keep working. The middle layer softens but the inner core remains solid. You dig in to reach the center, pulling the ball into new shapes. The clay is pliable, ready to be molded.

It’s the same with warming up our bodies in yoga, where we start with gentle poses before diving into more dynamic ones. With class sequencing the basic rule is to warm up for five minutes in an hour-long class. A personal practice allows for much more flexibility and the freedom to decide how long you want to warm up on any given day. Which is, in my humble opinion, absolutely essential.

A proper warm up is a very personal process. 

Most adults have developed some level of compression in their bodies, either from an active or an inactive lifestyle, or simply from the continuous gravitational pull of the planet. Yoga helps to realign our bodies into a state of balanced, expanded strength.

Think about your normal routine: which “postures” do you spend most of your time in? Sitting, standing, sleeping, and any number of repetitive movements all create imprints on your body-memory. Stress patterns (physical and emotional) are another factor, as well the effects of diet and lifestyle. Sam the carpenter would do well to warm up in a way that is very different than Susie the weekend-warrior-waterskiier. While Sam might need to warm up for forty five minutes, Susie’s ready to dive in at the ten minute mark. No matter what our level of experience may be we all have our own unique learning curve.

One other thing about the importance of warming up – consistency is KEY. Even five minutes a day is going to make a huge difference. What doesn’t amount to much is dabbling here and there. It’s like the clay ball analogy; if you stop working the ball loses its malleability. Starting over is okay, but when you decide to gain some traction you’ll be amazed at the progress you can make.

If you enjoyed this article you might also like: The Bowl of Light

Personal Yoga Discount $

Personal Yoga Discount

 

Personal Yoga sessions are a worthwhile investment because of their effectiveness and numerous benefits.

A great way to receive the same results at a fraction of the cost is to become a research client!

As a research client, you will receive the same training program as other clients at a discount. You may be asked to:

  • Fill out pre or post session assessments
  • Participate in photo or video documentation
  • Spend a few minutes being interviewed about your progress

Your anonymity is assured, just like every private client.

Becoming a research client is a great way to help others while gaining valuable insight about your own progress.

Research clients save 25% or more off the normal session rate. Reap the rewards of Personal Yoga training at an amazing discount!

If you’re ready to commit to your health and contribute to other people’s wellbeing contact Emily today.

Superfood Spinach Artichoke Dip

Spinach Artchoke DipDo you love cheese? Really LOVE cheese? So much so that you think it deserves to have its own food group? Could cheese be the answer to the world’s problems? Maybe not but cheese is still AMAZING for your bones, heart and brain. Cheese is a nutritional powerhouse that is just one of the featured superfoods in this recipe.

How about spinach? Also pretty amazing. These antioxidant-rich greens are great for the eyes, bones and heart. Spinach alkalizes, nourishes and strengthens your body with a plethora of vitamins and minerals. FYI – raw spinach contains oxalic acid which interferes with calcium absorption but cooking eliminates this problem.

What about artichokes? Did you know that artichokes have more antioxidants than any other vegetable? They’re great for the liver and contain a high dose of vitamin C. Artichokes also have anti-aging benefits and help prevent heart disease and Alzheimers.

All of this is to say that spinach artichoke dip might just be the best thing EVER. And this mega-delicious recipe is oh-so-easy to prepare. Just be ready to be asked for a repeat performance.

Here’s a few pointers on how to make this dish outstanding.

  • EXTRA garlic: I didn’t even get into the health benefits of garlic but needless to say you should add as much as you dare. Think elephant garlic-sized cloves. Garlic is an aphrodisiac so it’s best to serve extra garlicky foods with care. 
  • HARD cheeses are great for your health. I like parmesan for this dish but you could also use asiago.
  • CANNED artichokes: Any good canned or jarred variety that doesn’t add chemical preservatives (I like Reese’s).
  • FULL FAT DAIRY: The low-fat movement is over (thank goodness). REAL food is where it’s at and fats are your friend. Just be sure to avoid brands that use recombinant bovine growth hormones (rBGH).

Superfood Spinach Artichoke Dip

Serves 4

Ingredients

1-2 cloves of garlic, minced

1/2 Tbsp butter or nitrate-free bacon fat

12 oz fresh spinach, chopped

1/2 of a 14oz can of artichoke hearts, drained of water and chopped

1/3 cup sour cream

4 oz mayonnaise (any variety without soybean or canola oil)

4 oz parmesean cheese, shredded

1 tsp salt

1 tsp of your favorite hot sauce

  1. Saute garlic in fat for 1 minute. Add chopped spinach and cook until spinach is wilted. Turn off heat and push spinach mixture to one side of the pan to drain excess liquid.
  2. In a medium-sized bowl combine sour cream, cream cheese, shredded asiago cheese, salt and hot sauce. Add cooked spinach and mix well.
  3. Transfer mixture to a medium-sized pyrex casserole dish. Bake at 300 degrees for 15-20 minutes or until it’s bubbling.
  4. Serve warm with crackers or toast, or as a side dish.

There’s no hard and fast rules here so feel free to improvise. You could add some chopped bacon, scallions or crabmeat if you want to get really fancy.

Personal Yoga Benefits

Personal Yoga BenefitsAre you thinking about starting a Personal Yoga training program? If so, this is a great article to read before we meet for your FREE initial consultation. It’s based on real-life accounts from former students who have experienced the many benefits of a Personal Yoga training program.

How will my life improve from training with Emily?

You may experience any or all of the following benefits:

  • Feel more comfortable in your body
  • Stronger, more flexible, more at ease
  • Less pain, increased mobility
  • Increased self-esteem
  • Improved posture, healthier

Some senior students have even reported growing taller!

You may also feel:

  • Calmer, happier, kinder
  • Relieved, grateful
  • Empowered
  • Sexier
  • Less anxious
  • Less angry or frustrated
  • Confident, knowledgeable

One student remarked how my approach is like a teacher training. It’s true, as I do provide teacher training-level information at a fraction of the cost!

I believe that everyone who wants a solid yoga training should have access to this information, so they can learn how to do their own life-long, sustainable practice.

Studios will sometimes offer “unlimited” yoga specials. What I’m offering is the ultimate form of unlimited Yoga – the ability to practice anytime, anywhere! 

If you’re interested in learning more about the many benefits of Personal Yoga I’d be happy to schedule a phone call or meet for a cup of tea. I look forward to speaking with you!

If you enjoyed this article you might also like:

Personal Yoga Retreats

Self Teacher Study – Mind Body Tune Ups

Yoga WOW

Emily Seymour Yoga WOW

Long-term consistency trumps short term intensity. – Bruce Lee

Have you ever wanted to try a yoga class but wasn’t sure if you’d like it? Or maybe you held back in a challenging vinyasa class because you didn’t want to burn out? Ever wish you could take a yoga class that gave you a road map to follow?

Enter the WOW. I’m pleased to announce that I’m rolling out a brand new class series this summer. The Yoga WOW (Workout of the Week) is a customized class that I’ve designed for Integrate CrossFit in Salida, Colorado. Inspired by the CrossFit WOD model, this class is great for yogis and CrossFitters alike.

Yoga WOW is not a typical gym-yoga class. If you’ve ever seen a CrossFit facility you know that it isn’t an average gym. While gym-yoga classes tend to be promoted as a supplement to other exercise routines, Yoga WOW is designed to support you with creating your own yoga practice!

What happens in a Yoga WOW? Each class is one hour long. Students arrive a little before the class starts and begin warming themselves up. We’ll chat for a few minutes about the WOW list of exercises. The list is posted in the gym and on my Facebook and Twitter accounts for students who want to do their own Home WOW. Each month has its own theme that focuses on a primary category of poses. There’s no one-size-fits-all method when it comes to yoga, so this class includes plenty of variations to choose from. The general class structure includes:

  • 5 mins Warm ups/Introductions
  • 5 mins breathing
  • 15 mins sun salutations
  • 15 mins WOW poses
    • Peak Pose of the Week
  • 5 mins cool down
  • 5 mins corpse pose
  • 5 mins meditation

The goal of Yoga WOW is to give students a basic outline of a personal practice. Once they get familiar with the format they can start playing with variations and designing their own sequences. Over time a personal practice becomes a choose your own adventure experience!

Want to learn more about designing your own Yoga WOW? Book a FREE no-obligation consultation today. 

Park Gym Mandala

Park Gym
Photo courtesy of Bodybuilding.com

So I recently discovered this amazing park gym in Boise, Idaho…

The Bodybuilding.com Park Gym at Ann Morrison Park is made up of 15 pieces of durable new fitness equipment installed on a 1,400-square-foot pad. Use of the equipment, which is accessible year round, is free to the public.

If you’re not sure how to use all of the pieces of equipment, you can follow the detailed, step-by-step instructions that are posted at the entrance. (Self Teacher Training note: you can also devise your own ways to use the equipment.) 

I’ve seen outdoor gyms before, but I really liked this one because it’s circular and because it’s designated for adults and children (14+). Why is this so awesome? Outdoor training season has officially started, so it’s probably a good time to discuss a common stereotype about adults using playgrounds. 

During the warm months I like to practice in parks and playgrounds. They’re great for Mind Body Parkour and exercising in nature does wonders for the spirit. Most of the adults are enjoying time with their children and my interactions with them are positive. But every once in a while I’ll encounter some resistance.

I could tell you stories…

There’s a fraction of the population that doesn’t support the idea of adults using playgrounds for exercise. I see this as being due in part to the a large number of Americans who’ve fallen prey to the Spectator Epidemic. Meaning, they tend to be passive observers about exercise which is a big problem in our culture. In this video of Chinese seniors, you’ll see that their culture is completely supportive of adults exercising in parks.

So I’m even more appreciative of parks that cater to adults who want to work out. When you consider that obesity rates in America are among the highest in the world, with two out of every three Americans being obese or overweight, it’s quite obvious that we have an exercise shortage in our country. According to Wikipedia:

Obesity has led to over 120,000 preventable deaths each year in the United States. An obese person in America is likely to incur $1,497 more in medical expenses annually. Approximately $190 billion is spent in added medical expenses per year within the United States. Obesity is a preventable condition that has been increasing within the United States. Health authorities anticipate no change to this vector.

What is needed in order to bring about this change is a shift to the public’s perception about integrating exercise with lifestyle. Television is the primary obstacle, as it breeds passivity and creates a mind-body disconnect. It also prevents many people from perceiving their homes as viable places for exercise.

A good starting point in beginning the process of lifestyle rehabilitation is to use your local park for routine exercise. It’s free and easy to access (for the most part). By doing this you’re helping yourself as well as helping to shift the collective consciousness.

Want to learn more about developing your own park gym routine? Book a FREE no-obligation consultation today.