Seasons of Your Soul & November Registration ❄

Honour the Seasons of Your Soul

There are seasons and cycles in our lives, just as there are seasons and cycles to nature, and all of life.

We move imperceptibly from one to the other, with every breath, each step we take, and every choice we make.

You wouldn’t think of pulling at tiny blades of grass in early spring to force their growth.

Why then do you attempt to rush your own growth?

Honor where you are at.

Remember that growth does not happen overnight.

Acknowledge that just because you may be in a bad place, does not mean you will stay there forever.

Just as the seasons come and go, your struggles will fade and strength will come.

You wouldn’t chastise a flower for growing too slowly or wilting with the first frost of autumn.

Why then, do you lack compassion for yourself when times become hard?

Acknowledge that you are human; that perfection does not exist and that struggles will be inevitable.

Remember that making mistakes allows room for you to learn and grow; to blossom.

Treat your own life cycles with them same respect and patience as you would with nature.

Honor the seasons within you.

“Be gentle with yourself.

You are a child of the universe, no less than the trees and the stars.

You have a right to be here.”

You deserve compassion, kindness and love.

Always.

Happy Sunday! I hope you are enjoying a relaxing day. 
Registration is now open for November. Please pre-register :) 

November Classes and possible time change for Saturdays? Feedback needed please :) 
Friday @ 9:30am Yoga for Strength
Friday @ 11am Strength, Balance & Mobility Class for Seniors
Saturday @ 9:30am Yoga for Strength & Core (would you like a 9am time instead?)
Sunday @ 10:45am Restorative, Yin & Yoga Nidra for Stress & Anxiety Relief(would you like a 10:15am time instead?)
Please email me back to let me know what time you would like on Saturdays! Thanks so much!

New! Recorded classes of our in person classes!
Each week I am recording our in person Yoga for Strength, Longevity & Restorative/Yin classes so once I have them uploaded I can send them your way! This week I can send you a Yoga for Strength or Strength  Balance & Mobility for Longevity class. Just let me know what you would like!

Passes
In Person
Pre-registered Session 1 class/week: $64
Pre-registered Session 2 classes/week: $120
4 Pass: $65 (to be used within the month of November)
Drop in: $17 (only if we have not gone over our max)
Drop-in for online pass holders: $12

Online Studio: 
Please head to: https://www.pigeonlakewellnessstudio.ca/online-classes to check out the online studio class list!
Online Pass Holder Drop-in: $10
Online Studio 1 Month Unlimited (first time): $100
Online Studio 1 Month Unlimited (ongoing): $65
Online 30 Day Challenge (prizes for finishers!): $100
Bolster or Blanket Rental: $3
Block or Mat Rental: $2

November Classes
Yoga for Strength: Friday @ 9:30am
4 weeks $64
This fun and challenging class gives you a full body experience with yoga poses that build strength and stability, improve balance and cardiovascular health. Class is finished off with stretching & relaxation. Please bring a block. 

Strength, Balance & Mobility Class for Longevity: Friday @ 11am
4 weeks: $64
This class is great for beginners and seniors as well!
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 joint surfaces and exercises that can create ease in your movement and decrease soreness and pain. We will also work with proprioceptors to help improve balance to prevent falls.

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! Chairs are also used throughout the class for different exercises and can be used any time for those with mobility restrictions.

Yoga for Strength & Core: Saturday @ 9:30am (possible change to 9am)
4 weeks: $64
This fun and challenging class gives you a full body experience with yoga poses that build strength and stability, improve balance and cardiovascular health. And more core exercises are added throughout this class! Class is finished off with stretching & relaxation.

Restorative, Yin & Yoga Nidra for Stress & Anxiety Relief: Saturday @ 10:45am (possible change to 10:15am)
4 weeks $64
There are two kinds of stress that have long-term effects on our mental well-being and physical health – intense stress and prolonged/chronic stress and right now, we have both. This class includes both yin poses and more supported restorative poses. Poses will be specific for relaxing the nervous system and decreasing anxiety in the body. We will then finish class with a yoga nidra (sleep yoga) session to drop into deeper healing and relaxation. 
Please bring a bolster, block, 2 blankets & an eye cover.

Covid Care:
If you are more comfortable wearing a mask to the space, to your mat and then remove it once you get to your mat, please do so. 
We have a lot of room and the floor is marked for social distancing.
We keep hand sanitizer on hand & are doing extra cleaning.
Everyone is bringing their own props. Prop rentals are available but due to washing them each time after use, we are charging $3 for bolsters or blankets & $2 for mat rentals & blocks.

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Spa, Play & Stay!
Spa & Painting Day Retreat at the Village Creek Country Inn
Friday November 6, 2020
Painting: $60 + GST
Spa appt: $75 + GST
Overnight at the INN: various prices. Please call them at 780-586-0006!

Spa Appointments:10am-5pm: Enjoy a spa treatment of your choice at a discounted price offered to our retreat guests only. Please call 780.586.2880 as soon as possible to book your spa treatment separately so you can choose the one you prefer and the time that works best for you. All treatments are $75 + GST and will be paid directly to the spa on the day of your treatment. Choose from: Aroma massage, Body scrub, Pedicure or Facial. When booking, please inform the spa that you are a guest of the Spa & Painting Retreat with Pigeon Lake Wellness Studio.

Painting Party: 6:30 - 8:30pm: Join us for a fun evening of play at the inn as we paint our own watercolour painting. You choose your own word or phrase that inspires you to put on your painting!

Overnight at the Village Creek Country Inn: Enjoy a relaxing and peaceful sleep at the cozy Village Creek Country Inn which is nestled right next to a beautiful ravine. When you call, please inform the inn that you are a guest of the Spa & Painting Retreat with Pigeon Lake Wellness Studio to receive 10% off of your room. 

Covid Care: We will be social distancing each cohort group at their tables and have a small bottle of wine for each person.

Restore, Rest & Relax Evening Retreat: Circle & Soundbath
Saturday November 28
5-8:45pm
$100 + GST and an option to stay over at the cozy Village Creek Country Inn. If you are staying over please call the Inn to book a room and tell them you are a guest of Pigeon Lake Wellness Studio to receive a discount: 780-586-0006.

Healing Circle with Christine Fraser 5-8pm: Transformational Cellular Healing is a powerful energetic process of clearing, purifying and regenerating cellular memory. Through meditation, movement and music, a deep awakening is activated. A remembering and awareness occurs that reminds us of our true nature, our inner wisdom and intuitive knowing. This potent process of cellular transmutation opens the energetic channels in our bodies so that we may receive the highest transmissions of vital life force energies.

Soundbath with June Palmer 8-8:45pm: While you cozy up with your blanket and relax into a comfortable lying position, you will be serenaded by the healing sounds of singing bowls and bathed in their healing vibrations, supporting both your physical and emotional body. A great way to help you to settle into a peaceful night's sleep.

Serenity & Snow Deep Winter Retreat- FULL
Snow Yoga & Stroll, Sleigh Ride, Hot Lunch & Cocoa, Angels & Circle
Sunday November 29
Cost: $165 +GST

Snow Yoga & Stroll: 10-11am
Know Your Angels with Author Lannie Reid: 11:15am-12:15pmSleigh Ride with Hot Cocoa
Hot Boxed Lunch from Eco Cafe
Transformational Cellular Healing Circle with Christine Fraser: 3-6pm
 

Winter Wonderland Day Retreat- FULL
Yoga, Snowshoeing, Lunch & Wagon Ride with Hot Cocoa
Saturday December 5
$100 + GST

9:30-10:30am: Enjoy a yoga for strength class to rejuvenate you for the day ahead and prepare your body for snowshoeing! 

10:45-11:45am: We will venture out on a fun and refreshing snowshoe with Amy and enjoy the fresh country air and scenery of the Village Creek ravine. 

12-1pm We will enjoy nourishing individually boxed lunches from the Eco Cafe

1-2pm: After lunch there will be time to stroll the boardwalk and check out the lovely unique shops. We will provide you with some discount coupons for shopping as well! This is a great opportunity to save on some early Christmas shopping all while supporting small businesses.

2-3pm: We will be picked up for a horse drawn wagon ride then head over to the Eco Cafe to grab our hot cocoa to stay warm for the ride down to the lake and back. 

Deep Winter Retreat & last call for October Registration 🍂

October 2020. Please pre-register.
For the month of October classes running are:
Friday @ 9:30am Yoga for Strength
Friday @ 11am Strength, Balance & Mobility for Longevity
Saturday @ 9:30am Yoga for Strength & Core
Saturday @ 10:45am Restorative/Yin & Nidra for Relaxation

October Passes (to be used within the month of October)
5 Pass: $80 (great for a 1/week practice)
10 Pass: $150 (super for 2 practices/week!)
Drop in: $17
Online Pass Holder Drop-in: $15
Online Studio 1 Month Unlimited: $100
Online Studio 3 Months Unlimited (October, November & December): $275 (savings of $25)
Online 30 Day Challenge (prizes for finishers!): $95

Covid Care:
If you are more comfortable wearing a mask to the space, to your mat and then remove it once you get to your mat, please do so. 
We have a lot of room in the studio and the floor is marked for social distancing.
We keep hand sanitizer on hand & are doing extra cleaning.
Everyone is bringing their own props. Prop rentals are available but due to washing them each time after use, we are charging $3 for bolsters or blankets & $2 for mat rentals & blocks.
Classes are small, 4-8 people in a space that can hold 20 mats socially distanced...so there is a lot of room!
 

Gentle Movement & Mindfulness for Pandemic Fatigue, Stress & Anxiety
Date: Sunday October 18 @ 10-11:15am
Drop-in: $17
Pre-registered class.

Most of us may be tired of being cooped up & tired of feeling scared. Understanding it is ok to feel this way is crucial and developing coping skills for the individual & collective fatigue we are experiencing is important for our physical & emotional health.

We know there are two kinds of stress that have long-term effects on our mental well-being and physical health – intense stress and prolonged stress and right now, we have both. Add to that the uncertainly about, well, almost everything. In the past, we have always had unknowns in our lives but a lot of the things we generally do to cope, the things we enjoy and that give life meaning, have changed or been declared off limits.

This class will include gentle movement that can help rinse out stress from our physical & emotional body. Also, certain movement & positions have a way of either stimulating or relaxing the body. We will be implementing ones that calm the nervous system down. You will also learn coping skills that will help decrease anxiety in the body and mind. At the end of class, we will move into some guided meditation to settle into deeper rest and healing. Our body is not meant to deal with chronic stress and this class can help give us the reset we need.

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Special Events
Friday October 9 Spa, Yoga & Stay Evening Retreat with Wine & Appetizer Pairings is full (next one is Friday November 27).
Saturday October 10 is full (next ones are January 9, 16, February 3 or 27)
Sunday October 25 Fall Wellness Retreat: Barre/Pilates, Yoga & Medical Exercise Specialist Info Session still has some room. Please send me an email to register!

Spa & Painting Day Retreat
Our next Painting Party is Saturday November 6 and it’s part of a Spa, Play & Stay Day Retreat. Spa appointments during the day, a painting party in the evening and then an overnight at the Inn (there is an option to just spa and paint if you live in the area and don’t need a place to stay overnight). Just send me a note if you’re interested or for more info! 

Fall Wellness Retreat: Barre/Pilates, Yoga, Lunch & Medical Exercise Information Session
Sunday October 25, 2020
10am-3pm
Cost: $105 + GST
Payment can be made by cash, cheque or e-transfer.
Event Details:
10-11:15am Barre/Pilates Class with Colleen Wagner 
Barre above and Pilates methodology are complementary and synergistic with each other as they are both based on similar principles related to movement quality, technique, alignment and philosophy.
This class is considered low impact and focuses on functional movements, range of motion and alignment. Some of the benefits are improved kinetic chain connection, body awareness, balance, muscle control, joint mobility, stability and strength.

11:30am-12:45pm: Restorative/Yin Yoga with Yoga Nidra
This class is the perfect balance to the morning class, allowing for some relaxation and recovery. In addition, in the last 6 months we have been under an incredible amount of mental, physical & emotional stress dealing with all the unknowns that have come with the pandemic. This class will help to relax and calm your nervous system down giving it and all of your body systems a reset. It will also decrease muscle tension by offering the option to be completely supported by props. You will also go home with tools you can use to support yourself on a daily basis to decrease stress and anxiety.

12:45-1:30pm Nourishing lunch catered by the Eco Cafe
(please confirm any allergies when you register)

1:30-2:30pm Medical Exercise Specialist Information Session with Colleen Wagner
Medical Exercise is the next step in bridging the gap between healthcare and fitness and the need for this service will continue to grow during and long after this time of uncertainty. 
Medical Exercise Specialist Colleen Wagner will discuss the importance of exercise and how it is the key to the long term management of chronic medical conditions. Medical Exercise Specialists can also help individuals maintain and improve their function after rehabilitation is complete.
Many changes are happening with health care and the need for safe, accessible and effective exercise programs is on the rise. Learn about lifestyle management and how to improve mobility, stability and overall strength to maintain quality within quantity of life. 
Colleen is the owner of Back on Track Specialized Exercise and Wellness Solutions in Edmonton, Alberta. With over 35 years experience working in the wellness field and as a Recreation Therapist she is now excited to offer Medical Exercise Training and Lifestyle Management programs. 
 

Serenity & Snow Deep Winter Retreat 
Snow Yoga & Stroll, Sleigh Ride, Hot Lunch & Cocoa, Angels & Circle
Sunday November 29
Cost: $165 +GST

Snow Yoga & Stroll: 10-11am
Enjoy a short yoga session outside with some yoga poses and movements that will help warm us up for our snowy stroll through the ravine. 
(If the weather is too cold, we will have yoga inside then head out for a short walk).

Know Your Angels with Author Lannie Reid: 11:15am-12:15pm
Lannie Reid is intuitive practitioner, Angel guide, teacher and healer. Lannie is passionate about speaking with Angels and helping others communicate with them. She has an ability to feel, hear and see what goes beyond the natural senses, which includes channelling and communicating with Angels. She is the author of Know Your Angels: Embracing the Angels' Messages and Love into Your Life. Lannie the spent last fifteen years learning about divination tools, intuition and various healing modalities.

Sleigh Ride with Hot Cocoa
Group 1: 12:30-1:30pm
Group 2: 1:45-2:45pm
Rejuvenate with the fresh crisp country air and enjoy the beautiful winter wonderland the lake has to offer! Bundle up with your blanket and Eco Cafe hot cocoa for a horse drawn wagon/sleigh ride down to the lake and back! 

Hot Boxed Lunch from Eco Cafe
A boxed lunch will include a hot sandwich & delicious cookie
While each group is out on their sleigh ride, the other group will enjoy lunch in the cozy studio! And once you are done your lunch you can take your discount coupons we will be giving you and head down the boardwalk to check out the great local stores! Or you can stay put in the studio and journal or visit!

Transformational Cellular Healing Circle with Christine Fraser: 3-6pm:
Transformational Cellular Healing is a powerful energetic process of clearing, purifying and regenerating cellular memory. Through meditation, movement and music, a deep awakening is activated. A remembering and awareness occurs that reminds us of our true nature, our inner wisdom and intuitive knowing. This potent process of cellular transmutation opens the energetic channels in our bodies so that we may receive the highest transmissions of vital life force energies.

30 Day Challenge Testimonials
(Next challenge starts October 1 or choose your own start date!)

Arlene
I decided to do the June challenge because I felt I needed a little motivation. Sometimes I would feel a little tired so I loved choosing the class I would do next and having access to all of the different classes was so great. Flexibility helped me do yard work, strength helped with bike riding and mobility kept my joints from hurting. Looking forward to the next classes!😻

Janine
First of all, I’m really pleased that I was able to practice yoga every day throughout the 30 day challenge. Some days I did a lighter or shorter class, especially on days when I was working hard in my yard or just felt less motivated. 

I found the daily practice engaging, invigorating, blissful, depending on what I needed that day.  My overall intention was to build strength and maintain good physical, emotional and mental health. 

The latter was always attainable, the strength part less so, particularly at the beginning. At some point in the last year I injured my right shoulder. Not only was it weak but it was also lacking mobility. Some days it hurt, so I honoured that and didn’t push too hard. I’m pleased to say that today it feels so much stronger and it doesn’t hurt to move or to bear weight. 

It’s a beginning. I intend to continue doing yoga as often as I can in order to keep this new body knowledge. I know only too well that it’s not completely healed and will need special attention to help maintain strength and mobility. 

Thank you, Janelle, for pointing me in this direction. You frequently told me that I needed to build strength in this shoulder and I listened. I concentrated on two types of classes, Yoga for Strength and Yoga for Longevity & Mobility. I have gained both Strength and Mobility.

Thank you for all of the wonderful classes that you have made available online. I know that I’ll continue my practice  because it’s so attainable online.  Not only that but I can practice from the comfort of my own home and on my own schedule! I also look forward to the days when we can all practice together. 

Namaste, my dear friend.
Janine

Carmen
The June challenge has been great for me. I had surgery in late April and I really needed to rebuild some core strength (and just some strength in general).  I definitely feel stronger.  Yoga has become part of my daily routine and I do not want to lose that.  

Sandi
I can’t believe how good even 10-15 minutes of yoga first thing in the morning can make me feel! I’d feel so good that I’d click on another class and do all or even part of it if I was short on time. Setting an intention or just breathing in child’s pose or downward dog and cleansing the mind was so wonderful for anxiety relief. 

However, the improvement in my flexibility has brought me the most joy. And no pain!!!! (Except when I strained my calf muscle jogging!) But even then I did your gentle mobility classes (for men!) and twists and sitting postures that didn’t put weight on my left leg. 

I love that I can touch my toes, my posture has improved and my rotational mobility has improved and I feel so strong! I never really did a lot of the strength classes, mostly flow and a lot of yoga for golfers and the quick morning stretch. I adapted as needed and paused the video if I wanted to hold poses longer.

Thank you for sharing your hard work, love and inspiration!! I will continue.  I love how it makes me feel. 

Namaste,
Sandi

Monica
My intention with the 30 day challenge was to reduce the stress in the busiest month of the year in my teaching. These past few months have been very stressful moving to distance and online learning with my kindergarten students. 

Doing yoga every evening helped me relax more. Some days it was late and I just did the body scan or a short stretch, other days I had more time to try a longer session. I appreciated the variety of classes. I did yoga every night and walked my dog. Making time to do this every evening for myself, was something I haven't done before.

Thank-you for inspiring me to try this challenge. Janelle, you are awesome and I appreciate your care and check ins.
Monica

Sharon 
I would like to share my experiences with you in challenging myself with the 30 Day Challenge. This was my first yoga challenge! I chose to participate because I wanted to be able to focus on something I could do for myself and to build strength & see progress. I feel self care is so important and vital to mental and physical health. With the challenge I gained accountability to set up a daily practice for self care, to improve my health, and to release stress and anxiety. One of my health concerns is with arthritis in my knee and with the yoga poses I found my knees became stronger and stairs became easier!  Even getting out of a chair with my knees became easier!  My endurance has improved, breathing is easier on long walks and I feel more energetic throughout the day.

Recently, we visited our favourite waterfall- Tangled Falls- located south of Jasper. It is beside the highway and we love it because we climb up the banks beside the water.  Last time we were there was in October and I couldn't climb up the Falls but I did this time! And I kept up to my daughter Robyn!

I honestly cannot believe how well I sleep at night now too!  I am so grateful to Janelle for doing the online courses, explaining the poses so well with such knowledge.  I am glad I decided to do the challenge, I would highly recommend it!

Lise
When I read about the monthly challenge, I thought right away that I was not strong enough. With encouragement from Janelle, I decided to do it.
First of all, I set up a permanent spot in my house for the daily yoga practice and looked forward to setting my ipad for a session. Once I saw the amazing number of classes offered, I thought I would have enough to last me until I turn 103 years old. Picking here and there was not showing much results. So, I wrote to Janelle and she suggested longevity classes and then yoga for strength. I started to really enjoy all the sessions as I saw progress. My balance in the studio was about nil but as I stared at the screen, I was totally amazed at my results.
With practice, I gained better flexibility and can now sit back on my heels. Wow!
I have always had a sore spot and it was my neck. I was afraid to use the therapy balls but Janelle reassured me with good advice and I now feel comfortable using them.
The other issue is being a mouth breather but I listened very carefully to Janelle as she is constantly asking us to inhale or exhale as we move through the positions.
I feel so fortunate to be able to follow all these classes online with her. She is awesome and her teaching skills are amazing! I feel very safe following her on the screen or when she gives advice. I just love all the classes and I always look forward to meeting her on my screen during this awful Covid time we are living. It is just like having a nice visitor every day and it is done in a safe way.
BRAVO JANELLE AND THANK YOU FOR YOUR HELP AND GUIDANCE!