Last Chance—Improve Your Cardiovascular Health

I listened to a fascinating podcast recently about longevity.

The guest speaker, Dr. Michael Twyman, is an American board-certified cardiologist who focuses on preventing and detecting heart disease. In his clinical practice, he uses conventional, quantum, and Functional Medicine and biohacking to determine the root cause of his patients’ cardiovascular issues. He emphasized that cardiovascular health’s four pillars are crucial to living a long and healthy life.

These pillars are nutrition, exercise, stress management, and sleep. Each one of these factors plays a vital role in maintaining a healthy heart and avoiding cardiovascular diseases. 

Let’s take a closer look at each of these pillars.

1. Nutrition: Your diet plays a central role in keeping your heart healthy. A diet rich in whole grains, fruits, vegetables, lean protein, and healthy fats can reduce your risk of heart disease. And avoiding processed and junk food and limiting your intake of saturated and trans fats can keep your cholesterol levels under control.

2. Exercise: Regular physical activity can improve cardiovascular health in many ways. It can strengthen your heart muscle, lower blood pressure, and improve blood flow. Additionally, exercise such as yoga can help manage weight, prevent diabetes, and improve mood, keeping stress levels under control.

3. Stress Management: Chronic stress can increase your risk of heart disease. Stress triggers the release of hormones that can cause inflammation, raise blood pressure, and constrict blood vessels, leading to heart attacks and strokes. Finding ways to manage stress through meditation, breathing techniques, and the physical practice of yoga can benefit your heart health.

4. Sleep: Getting sufficient sleep is essential for maintaining a healthy heart. Adults need seven to nine hours of sleep each night, and getting less than that can increase the risk of heart disease. Lack of sleep can contribute to obesity, high blood pressure, diabetes, and other cardiovascular risk factors.

Fortunately, my teachings of yoga include a thoughtful blend of yoga asanas (poses), pranayama (breath work), and dhyana (meditation)—practices that contribute to better cardiovascular health and longevity. 

As you may know, my Spring 2023 yoga session started on Saturday, April 8th. It runs for ten weeks—so there’s still time to REGISTER!

Among my offerings, you can join a meditation class called iRest Yoga Nidra on Tuesday mornings. Click HERE for more information.

And suppose you’re not getting sufficient sleep or are concerned about improving the quality of your sleep. There’s still time to register for my signature course: FIVE STEPS FOR BETTER SLEEP. This course's enrollment is only open twice a year (spring and fall). If you’ve been considering getting started on a path to better sleep, this might be your LAST CHANCE to END SLEEPLESS NIGHTS—enroll before registration closes Monday, April 10th. Click HERE for more information. 

Have you participated in my sleep recovery course before? If it’s been a while and you’d like a refresher, you can join us too. Click HERE for details.

In closing, being mindful of the four pillars of cardiovascular health is crucial to maintaining a healthy heart. Adopting a nutritious diet, regular exercise, stress management, and sufficient quality sleep can go a long way toward keeping your heart healthy and reducing your risk of developing heart disease. Let these pillars guide you in achieving optimal cardiovascular health and longer life.

I look forward to seeing you on the mat.

With joy and gratitude,

Jeannine

P.S. Feel free to contact me to register for a class or my sleep course.

Levi's and I Got “Personal”

Do you wear blue jeans? I don’t so much anymore.

But I did in my younger days.

The invention of “blue jeans” dates back to 1873, when Levi Strauss and tailor Jacob Davis combined copper rivet reinforcements with tough denim. Levi’s later became one of the most popular denim brands in the world, known for its high-quality jeans and classic designs. And in the early 90s, they launched a unique program called Personal Pair, allowing customers to order custom-fit jeans according to their measurements.

The idea behind Personal Pair was simple but revolutionary. Traditionally, jeans were available in standard sizes, often resulting in an ill-fitting or uncomfortable pair of jeans. Sound familiar? On the other hand, Personal Pair allowed customers to provide their waist, hip, and inseam measurements, resulting in a fully customized pair of jeans that fit perfectly.

In the 90s, ordering Personal Pair jeans was straightforward—all you had to do was visit a Levi’s store to get measured, which is what I did. Once Levi’s had my measurements, they ordered my jeans, delivered them within a few weeks, and guess what? They fit perfectly!

This “personal pair” concept resonates with me because I’ve always found it challenging to find clothes that fit. And this view of individual uniqueness permeates how I teach yoga since no “one size fits all”. At Studio 71 Yoga, I offer a unique and personalized approach to YOUR yoga practice while honouring the ancient Indian yoga traditions.

On that note, I’m excited to announce my upcoming Spring 2023 offerings—classes begin on Saturday, April 8th. Visit my website for details.

Another customized approach that’s gaining popularity is Lisa Sanfilippo’s sleep recovery program. Sanfilippo is a well-known yoga therapist and sleep recovery expert based in London (UK) who has worked with thousands of clients to help them overcome insomnia and other sleep disturbances.

I trained with Lisa Sanfilippo and was immediately attracted to her personalized approach—holistic and tailored to each person’s unique needs, taking into account their lifestyle, habits, and physiological factors that may impact their sleep.

Unlike many one-size-fits-all sleep programs, the sleep recovery method recognizes that every person’s sleep needs are different. Some may need to focus on adjusting their sleep schedules. In contrast, others may need to address underlying medical conditions or lifestyle factors affecting their sleep quality.

Ultimately, the sleep recovery method, which I call Five Steps for Better Sleep, empowers clients to take charge of their sleep health and find strategies that work for them.

By addressing individual needs and providing ongoing support and guidance, I help clients overcome sleep challenges and achieve the restful, rejuvenating sleep they need to thrive.

If you’re struggling with sleep issues, consider working with me, a sleep recovery specialist, to help you get the restful, restorative sleep you deserve. Together we’ll customize your sleep recovery so it’s a perfect fit.

With joy and gratitude,

Jeannine

P.S. I’m still spring cleaning, which is how I came across my Levi’s Personal Pair from the 1990s. I’m not ready to let go of these, but I’m working on it.

Spring and Swedish Death Cleaning

As the snow melts away and flowers begin to bloom, spring is the perfect time to do some much-needed cleaning.

There’s still a lot of snow on the ground where I live. It doesn’t feel like spring is here yet, but I’m starting to clean out some drawers and closets, letting go of what I no longer need or genuinely cherish.

In Sweden, a tradition known as dostadning translates to “death cleaning”—decluttering and simplifying your belongings so your loved ones won’t have to deal with them after you pass away. Some have referred to this process as “downsizing for death.”

While death cleaning might seem morbid, it can be a liberating and refreshing experience. By eliminating excess items, you can make room for new opportunities and experiences in your life. It also helps you become more mindful of the things you truly value and want to keep with you.

To begin your death-cleaning journey this spring, go through your possessions and ask yourself whether they bring you joy. If an item no longer serves a purpose or brings you happiness, let it go. Consider donating, selling, or recycling items in good condition.

It’s also important to think ahead and plan for what will happen to your belongings after you pass away—create a will and designate certain items for family members or friends. By taking care of this now, you can ensure that your loved ones aren’t burdened with sorting through your belongings during a difficult time.

In addition to clearing out physical clutter, spring is also a great time to do some mental decluttering—taking time to reflect on your goals and priorities and letting go of anything that no longer aligns with them. This mental decluttering can help you feel more focused on what truly matters.

I’ve reflected on my goals and priorities for Spring 2023, especially as they relate to my yoga offerings (April 8th – June 17th), and below is what I’ve planned:

• Saturday 10-11 a.m. Morning Glow Vinyasa Flow

• Monday 4:00-5:30 p.m. Yin, Yang & Restore

• Tuesday 10-11 a.m. iRest Yoga Nidra Meditation

• Tuesday 7-8 p.m. Gentle Vinyasa Flow

• Wednesday 10-11 a.m. Gentle Yoga Flow

• Wednesday 5:00-6:15 p.m. Ashtanga Vinyasa Flow

• Thursday 1-3 p.m. Five Steps for Better Sleep

I’m fortunate that current and new class participants continue registering for my live, interactive, online sessions. They have no desire to return to in-person classes. Why? Here are some of the reasons:

• Participants love the ease and convenience of practicing from home, the office, the cottage, and numerous travel destinations.

• Live virtual yoga has become their favourite way to take classes. They can practice in their pyjamas and with their pets in the room (shout out to Gilbert and Lucy).

• Participants also save money because they don’t have to drive to and from the yoga studio.

• And during each live virtual class, they get individual attention with real-time feedback, just as they would attending in-person classes.

With this in mind, I’ve posted Spring 2023 details on my website. Click here to see the offerings.

Turning our attention back to dostadning, while death cleaning may seem daunting, it can be a valuable and rewarding experience. You can create a more peaceful and intentional life by simplifying your belongings and focusing on what truly matters.

And as the flowers bloom, the birds start to sing, and the weather warms up, there’s no better time to start decluttering than now.

With joy and gratitude,

Jeannine

P.S. Only two spots are left for the March 26th IN-PERSON restorative yoga workshop: Relax. Restore. Rejuvenate. Click here for more information.

Relax. Restore. Rejuvenate.

I attended a special workshop at my favourite yoga studio many years ago. I hadn’t met the teacher before but warmed to her immediately. She was welcoming, calm, and knowledgeable. There were yoga mats, props and accessories all beautifully set up. As we entered the practice room, we were invited to choose our little “nest” and settle in for some “sleepy time” yoga. It was a Sunday afternoon, and I was there for much-needed rest and relaxation.

The workshop intended to evoke kindness and ease—to develop a deep sense of ok-ness within ourselves. During the two-hour session, that intention manifested as I became a bigger container for all that I was, as I resigned to whom I was within myself, letting go of stubborn resistance so I could just be myself.

As you may have guessed, this was Restorative Yoga, a type of yoga that aims to relax the body and the mind.

As my teacher Judith Hanson Lasater has taught thousands of students:

“Restorative Yoga involves the use of props to support the body in positions of ease and comfort to facilitate relaxation and health.”

It’s not “therapeutic yoga,” but it has therapeutic benefits.

Each pose invites you to relax into the shape of the pose without exerting any physical effort to stay there.

You receive the pose rather than do the pose.

It’s about being rather than doing.

It’s not yin yoga, a quiet practice that involves active deep stretching, where you’re invited to marinate in a pose while experiencing and transcending comfortable discomfort.

Instead, restorative yoga is a practice that is sensation neutral.

In today's ultra-connected and fast-paced world, restorative yoga offers a way to relax, restore, and rejuvenate. Here are some of the benefits of practicing restorative yoga:

1. Reduces stress and anxiety: One of the main benefits of restorative yoga is its ability to reduce stress and anxiety. The slow, supported, passive poses allow the body to switch from the sympathetic nervous system (fight or flight) to the parasympathetic nervous system (rest and digest). This shift helps to calm the mind and reduce stress levels.

2. Improves sleep: Many people experience sleep disturbances due to stress and anxiety. Practicing restorative yoga at any time of the day, particularly just before bed, can promote relaxation and help you fall asleep faster. Restorative yoga can also improve sleep quality, allowing you to feel refreshed and energized in the morning.

3. Increases flexibility: Restorative yoga poses are gentle and passive, so they require little, if any, effort. This makes them an excellent way to increase flexibility without risking injury. The muscles can gradually release and stretch by staying in supported poses for long periods.

4. Boosts the immune system: Restorative yoga can boost the immune system by reducing stress hormones and promoting relaxation. When the body is relaxed, it can focus on healing and repairing itself. This can help to prevent illness and reduce the severity of existing conditions.

5. Helps manage chronic pain: Restorative yoga can help heal chronic pain by promoting mindfulness, decreasing the stress response and directing the body’s energy to growth, repair, immune function, digestion, and other self-nurturing processes.

In summary, restorative yoga is an excellent way to unwind, reduce stress, improve sleep, increase flexibility, boost the immune system, promote mindfulness, and manage chronic pain. Consider incorporating restorative yoga into your routine if you're stressed or overwhelmed. After just a few sessions, you'll be amazed at how much better you feel.

I’m offering an in-person restorative yoga workshop on March 26, which I think you might enjoy. After the anxiety and strains of a busy week, this is the perfect way to unwind in a welcoming, calm, and intimate setting. There’s only room for six participants. Click on the button below to register.

 With joy and gratitude,

Jeannine

 P.S. By the way, on March 26th, this is an IN-PERSON event. The first one in over three years. Can you believe it? Please join me if you can. And if you liked this post from Studio 71 Yoga, please share it. I’d be very grateful.

Yoga—A Way of Life

Yoga, a practice that dates back to ancient India thousands of years ago, is not just a physical activity. It’s a way of life that has proven beneficial in countless ways.

One of the many benefits of yoga is that it helps with sleep recovery—our natural ability to recover and restore our capacity for healthy sleep and to repair our broken sleep.

As you know, sleep is essential for our overall well-being. Lack of sleep can lead to mood swings, decreased productivity, and significant health problems.

Fortunately, yoga can help improve the quantity and quality of our sleep so we can feel happier and healthier.

Here are some ways that yoga can aid in sleep recovery:

1. Mindfulness: Practicing yoga helps you become more mindful of your body and breath. This mindfulness lets you stay present and let go of worries or stress that might keep you awake at night.

2. Relaxation: You can learn to relax your body and mind during yoga practice. This relaxation helps to decrease tension in the muscles and reduces stress levels in the body. The relaxation response can carry over into your sleep, allowing you to fall asleep faster and stay asleep longer.

3. Specific Poses: Certain yoga poses are particularly effective in promoting healthy, restful sleep. These include cat/cow pose, child’s pose, legs-up-the-wall pose, simple spinal twist, and bridge pose.

4. Breathing Techniques: Yoga breathing techniques—such as the basic yoga breath, alternate nostril breathing, and the four-part breath (square breathing)—can help calm the mind and relax the body when preparing to sleep. These techniques, and others, can also help to down-regulate an over-active nervous system throughout the day and at night if you’re feeling anxious, agitated, or worried.

As a long-time yoga student, practitioner and teacher, I believe in the power of yoga as an aid to sleep recovery—so much so that, a few times a year, I teach a mind and body course called Five Steps for Better Sleep. Here’s some of what the course covers:

• Determine your sleep type and understand sleep myths.

• Troubleshoot your lifestyle and daily routines to support better sleep.

• Practice a straightforward and adaptable evening yoga routine.

• Repair your natural ability to rest.

• Recover and restore your ability to sleep better.

• Replace chaos and anxiety with peace and resiliency in your personal and professional life.

Stay tuned if you’re wondering when I’ll offer the next course. More information will be available soon in an upcoming blog/newsletter.

In the meantime, on Thursday, March 16th, I’m giving an INTRODUCTORY Five Steps for Better Sleep WORKSHOP:

REPAIR YOUR BROKEN SLEEP

For only $37, you can learn about common sleep saboteurs, explore a few tips to sleep better, and learn more about Five Steps for Better Sleep. You’ll also practice a gentle 20-minute “sleep” yoga sequence to reduce physical tension, lower your heart rate, and decrease stress hormones.

Click the button below for more details.

Practicing yoga can aid in sleep recovery by incorporating mindfulness, relaxation, specific poses, and breathing techniques to help improve sleep quality and overall well-being.

If you’re having trouble sleeping, learn more about incorporating the many beneficial aspects of yoga into your daily and nightly routines to help you sleep better and feel better.

Feel free to contact me if you have any questions. I’m more than happy to help.

And if you liked this post from Studio 71 Yoga, please share it. I’d be very grateful.

With joy and gratitude,

Jeannine