Your Word for 2021 💥
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HI! I hope everyone had or is still having a lovely holiday!
HAPPY ALMOST NEW YEAR!
January is just around the corner! Wow. What a year. A year of change, adaptability, resilience, learning new ways of connecting and supporting one another & a lot of strength needed. To learn to come from love not fear. And the need for a whole lot of...HOPE.
What would be your word and/or phrase for 2020?
And what is your word and/or phrase for 2021?
Mine for 2020 has been taking one day at a time and resiliency.
FOR 2021 it is: growth & change (ok that is 2 words but I think 2021 needs that!) and also, what would love do?
I would love to hear what your words are and how you are doing!
Take care and may we enjoy each day. May we have gratitude for being able to see, to smell, to taste, to hear, to laugh and to love. Our health and the life we get to live are incredible gifts.
Love and light,
Janelle xo
January 2021
If you bought a pass for December, please let me know what you would like to do for January. You can start any time and I am including TWO free classes of your choice with any pass bought!
Your Home Online Studio
Practice in the comfort of your own home with online classes (& coaching support if you choose).
Choose your time of the day that works for you and class type.
Monthly 6 Pack (choose 6 classes plus free replays to use for the month): $60
Monthly Unlimited Pass (with access to all classes below): $100/month then $75 ongoing)
2 Months Unlimited: $145
6 Months Unlimited: $400
Currently, I am offering many recorded series and sessions to help support you with staying healthy and mobile along with maintaining a consistent regime for yourself at home as it will probably still be awhile until we can gather again. One of the great things about a home practice is that it can be more accessible. And I have designed series and sessions specifically so that you can progress. We can also discuss your goals and what kind of pass can help you and I can customize it for you. The following are available to start now or in January!!:
Yoga for Stress & Anxiety 4 Week Session (starts January 4)
Holiday Season 7 Days of Self Care Session (choose your start date)
Build Strength & Stability: 21 Day Strength Challenge (starts January 2)
Longevity 8 Week Series (starts January 4)
Seniors Series: Strength, Balance & Mobility 8 Week Session (Starts January 4)
Yoga for Beginners 6 Week Series (starts January 4)
(please note you can choose a different start date if the ones above don't work for you)
January & February 2021 ZOOM STUDIO
Zoom classes may continue on January 8 if there is enough interest in them.
Preregistered 8 Week Session: January 9-February 28:
Fridays @ 11am: Strength, Balance & Mobility for Longevity $125
Saturdays @ 9am: Yoga for Strength & Core $125
For class descriptions, please click here and scroll down to the bottom of the page.
Once we are allowed to gather again, the group in person classes will depend on regular attendance and will be preregistered.
Honour the Beginning
Beginnings can be delicate or explosive. They can start almost invisibly or arrive with a big bang.
Beginnings hold the promise of new lessons to be learned, new territory to be explored, and old lessons to be recalled, practiced, and appreciated.
Beginnings hold ambiguity, promise, fear, and hope.
Don’t let the lessons, the experiences of the past, dampen your enthusiasm for beginnings.
Just because it’s been hard doesn’t mean it will always be that difficult. Don’t let the heartbreaks of the past cause you to become cynical, close you off to life’s magic and promise.
Open yourself wide to all that the universe has to say.
Let yourself begin anew. Pack your bags. Choose carefully what you bring, because packing is an important ritual. Take long some humility and the lessons of the past. Toss in some curiosity and excitement and what you haven’t yet learned.
Say your good-byes to whose you’re leaving behind. Don’t worry who you will meet or where you will go. The way has been prepared. The people you are to meet will be expecting you.
A new journey has begun. Let it be magical. Let it unfold.
All parts of the journey are sacred and holy. Take time now to honor the beginning.
Melody Beattie
Tips to staying consistent & committed to yourself at home:
- If possible, set up a yoga or workout area that is ready to go for you!
- Choose the same time and day for your exercise/class.
- This is so important! If you can do it in the morning, this can be a special time for you, making and keeping a promise to yourself. This also elevates your overall sense of well-being for the day! You may experience more energy, less brain fog and a lifted mood, supporting both physical and mental health. As most of us know, as the day goes on it is more likely that your workout/practice will take a backseat to everything else!
- It helps to increase your metabolism so you are burning more calories throughout the day, even while sitting or sleeping, which helps maintain a healthy body weight.
- It supports and strengthens your immune system.
- Avoid waiting to start your exercise program at a later time! Now is the time to take care of yourself. With everything so unknown, for now at home workouts are the way to go. Preventative maintenance is the way to go! Exercising now will help you stay healthy while we wait until we can gather again.
- Find an accountability buddy or if you have kids at home and the class is appropriate, maybe they can join you! Now more than ever, kids need an outlet. As adults we can process emotions better but for kids sometimes it is hard for them to know what a feeling is, how to describe it and how it feels in their body. So rinsing it, changing it and moving it out with breath and movement can really help. Especially with there being such an accumulation of so many emotions right now, we all need a way to let go, release & express how we are feeling in healthy ways.
If you are looking for kids online yoga classes please let me know as I have a contact I can send you.
2021 Sessions, Series & Challenges
Yoga for Stress & Anxiety Relief (pre-recorded session)
4 Week Session
$60 + free replays
Starts January 4 (or choose your own start date)
Sometimes the stressors in our life may not be able to be changed. So it is our response to them that we have control over and that can be changed. Using breathing exercises along with different movement and positions for the body can help with settling the nervous system and calming the mind and body.
This session includes doing short practices 3 times a week. Experience the cumulative effects that occur with consistency.
Holiday Season 7 Days of Self-Care
Putting the happy into this holiday season!
$60 + 1 bonus class of your choice
(if you have an unlimited pass right now you can join in for free!)
You choose your start and end date!
Yoga & Meditation
I will be sending you 7 classes and specifically design the session based on what you are needing for the holiday season. Do you need more downtime? Maybe more movement? Would you like to learn some tools that can help with the build up of fatigue and anxiety due to the pandemic? Each day you can choose from the 7 classes or do it in the order I send them, whichever works best for you!
Attitude of Gratitude Journalling
Every morning before you get going, grab your journal and write down 3 things that you are grateful for. After every practice or meditation you have, write down 1 thing you are feeling from your session.
Before you go to sleep, write down 3 things that happened in the day that felt great!
Random Acts of Kindness
Right now, we have to create new ways of connecting and reaching out. How fortunate we are to have phones and computers to do just that. For 7 days, touch base with 3 people each day that you have been meaning to connect with and have been thinking about. When we are dealing with sadness and loss, sometimes it is so hard to reach out...our hearts can be closed when we feel vulnerable or down... but if we reach out, there is also a shift of energy that happens to us too! I like to think of it as the CARE BEAR STARE! Remember when care bears would send energy straight out from their heart and it would travel across space and time? Energy has no bounds. And physiologically, it is well known that our hearts send out an electromagnetic energy far beyond our bodies!
I will have a self-care gift for everyone and a zoom party (optional) for those who complete this session!
21 Day Strength Challenge (pre-recorded)
January 2-22, 2021
$70 + 2 bonus classes of your choice
It has been said that it takes 21 days to form a new habit. This challenge is to give you a focus each day for yourself to support your overall mental & physical health and to decrease stress and anxiety during a very unknown time. When we focus on breath and movement for the time we are in class, it gives our mind something to stay completely focused on instead of it wandering away. Of course this happens in class too, but in class it gives you the opportunity to observe how busy your mind may really be and also gives you the chance to keep bringing it back to the present moment...which is the only place we have control over & which is infinite if we stay in it. When the mind is busy, the body has an increased level of energy or anxiety so we can balance that out with intentional movement and breath.
Each class nourishes the body in so many different ways. Twists support the spine and vital organs. Forward folds calm the nervous system while backbends stimulate and also open the heart (an area that is easy to close right now). Just simply looking up and elevating your arms can shift mood. We can use movement to give our mind and body the support it needs.
I will send you 21 classes plus your bonus classes to start on January 2!!
Challenge gift packages for finishers!
Please note: if another start date works better for you please let me know.
Strength, Balance & Mobility for Longevity (pre-recorded)
8 Weeks: January 4 to February 28 2021
$80 + free replays + 1 bonus class
As we age, it is crucial to stay moving and to learn healthy movement patterns to support and maintain our body for many years to come.
In this class, you will learn specific exercises that will help support your longevity, joint health and keep you strong and moving fluidly! You will learn movement that stimulates the nutrition needed to lubricate joints and exercises that can create ease in your movement and decrease soreness and pain. We will work with proprioceptors to help improve balance to prevent falls (and if you do fall, to learn ways to get up off the floor on your own).
We will also include a few weight training exercises each class. You will learn how to lift weights correctly for specific muscle groups supporting bone density and lean body mass. There is research that shows we lose 1 pound of lean body mass after the age of 35 so it is important to maintain it with added resistance.
We will then decrease muscle tension and help increase healthy range of motion by learning to use therapy balls. You will learn different exercises for specific muscle groups with the therapy balls which you can take home with you and use any time you need!
Please note: if another start date works better for you please let me know.
Seniors Series
8 Week Session (pre-recorded session)
Starts January 4 to February 28, 2021 (if you would like a different start date please let me know)
$80 + free replays + 1 bonus class of your choice
These classes are specifically designed to increase strength, improve balance & increase range of motion and mobility. For these classes you will need a chair, massage therapy balls, a block, yoga mat, bolster & blanket. I have therapy balls available if needed or a tennis ball can work too!
Classes you will receive:
Chair Yoga (43min)
Improving Strength & Balance for Seniors (41min)
Body Scan for Relaxation & Rest (15min)
Yoga for Pandemic Fatigue, Stress & Anxiety (59min)
Therapy Ball Session: Feet, Legs & Glutes (24min)
2 Longevity Classes
Lunch Time Yoga with Chair (26min)
Yoga for Beginners (pre-recorded)
Starts the week of January 4 (or you can start earlier if you wish!)
6 Week Series
$60 + free replays + 1 bonus class of your choice
ABC=E! Alignment, Breath awareness & Containment = Expression! You will learn all about what these mean in this beginner series. In these classes I slow everything down and break down the poses for you. I cover different breathing exercises, show you variations/modifications and explain the benefits of each pose.
4 Beginner Classes (60-75min)
Putting it all together and completing the whole practice with:
Moksha Yoga Class (60min)
Moksha Yoga Class (75min)
Your Home Online Studio
Practice in the comfort of your own home with online classes & weekly coaching support.
Choose your time for class and class type.
Unlimited Pass (with access to all classes below): $100/month then $75 ongoing)
Monthly 6 Pack (choose 6 classes plus free replays to use for the month): $60
ONLINE STUDIO CLASS LIST
YOGA FOR TARGETED SUPPORT
These classes target specific areas of the body that may need more strengthening or stretching to help build stability and mobility.
Yoga for Hips & Lower Back (24min)
Yoga for Sciatica (45min)
Strength & Stretch Yoga for Hip Opening (19min)
Yoga & Therapy Balls for Upper Back, Neck & Shoulders (32min)
Mini Quadricep Stretch Session with Chair (5min)
Chair Yoga (43min)
Improving Strength & Balance for Seniors (41min)
SPORT & ACTIVITY SPECIFIC YOGA
These classes focus on building strength and flexibility specifically needed for each activity.
Strength & Stretch Yoga for Gardening (35min)
Yoga for Golfers (35min)
Yoga for Cyclists (20min)
Yoga for Walkers/Runners: Warm-up/Strength (20min)
Yoga for Walkers/Runners: Cooldown/Relaxation (14min)
YOGA & ESSENTIAL OILS
Detox Aroma Yoga: Yoga with Essential Oils (52min)
Detox Aroma Yoga styrofoam experiment (21sec)
CLASSES THAT RAN AT THE STUDIO
Please head to the website to see the below class descriptions: www.pigeonlakewellnessstudio.ca
Yoga for Strength (60min): 21 classes
Yoga Flow (60min): 6 classes
Strength, Balance & Mobility for Longevity Class (60min): 17 classes
Restorative/Yin (60min): 5 classes
YOGA FOR BEGINNERS
In these classes I slow everything down and break down the poses for you. I cover different breathing exercises, show you variations/modifications and explain the benefits of each pose.
Beginner 4 Week Series: 4 videos (60-75min)
Moksha Yoga (60min)
Moksha Yoga (75min)
YOGA FOR STRESS & ANXIETY RELIEF
These classes include tools you can use on a regular basis to calm your nervous system down, relax your body and settle your mind. They are great to use if you are dealing with a lot of stress and anxiety.
Yoga for Pandemic Fatigue, Stress & Anxiety (59min)
Yoga & Breath for Managing Stress & Anxiety (37min)
Grounding Yoga for Conquering Crisis & Fear (31min)
YOGA FOR MEN
These classes are great for high tension areas for men (and women!)
Mobility Class for Men (30min): Shoulders, Quads & Hamstrings
Mobility Class for Men (28min): Back & Hips
FITNESS CLASSES
These are short high intensity fitness classes with free weights.
Full Body Fitness Class 1 (33min)
Full Body Fitness Class 2 (37min)
4MIN Core Strengthening Session
REST & RELAXATION SESSIONS
These sessions offer great tools to relax your body and mind and get you ready for a nap or good night's rest.
Yoga Nidra: Honour Winter’s Lesson (26min)
Body Scan for Relaxation & Rest (15min)
Bedtime Yoga (31min)
SHORT ON TIME? 15-45 MIN YOGA CLASSES
If you need a quick workout or rejuvenation session!
Lunch Time/Office Yoga with Chair (26min)
Yoga for Strength 6 Part 1 (40min standing series only)
Yoga for Strength 6 Part 2 (24min floor series only)
Good Morning Gentle Movement Session (15min)
SONGS FROM MY HEART TO YOURS!
Over the Rainbow
THERAPY BALL EXERCISES
Release deep muscle tension & soreness with these short videos.
Back & Shoulders (19min)
Neck & Face (7min)
Feet, Legs & Glutes (24min)
