Sacred Spaces Yoga & Pilates Studio

07/22/2025

Good afternoon Yogis! Did YOU know that lifting weights can enhance your yoga practice by increasing overall strength, stability, and muscular balance, which are all essential for holding poses with proper alignment and endurance. Building muscle also improves core strength and joint stability, helping to prevent injuries and deepen flexibility. Additionally, strength training boost confidence, mental focus, and physical resilience, all of which can improve performance in challenging yoga postures and transitions. Overall, I feel like by integrating weight into your fitness routine, you can elevate your yoga practice by creating a stronger, more balanced and injury resistant body. Join me for a class this week!
Monday: AM a yoga flow 5:3o-6:3oam
Tuesday/ Thursday : piyo strength training 12-1, Pilates strength training 5:3o-6:3opm
Wednesday: Am Yoga flow 5:3o-6:3oam, basic yoga 5:3o-6:3opm
Friday: Am Yoga stretch and strength 5:3o-6:3oam
1 hour personal sessions $65
Fee- $10 per class or 12 classes for $90
Use the green door facing Main Street and follow the stairs up to the studio.

07/18/2025

TGIF Yogis! Make it a good one.

07/16/2025

Good afternoon Yogis! Tomorrow I want you to come to Pilates and Piyo, ready to embrace a new routine that will keep us moving toward our wellness goals. By incorporating new routines every 3 to 4 weeks, we prevent plateaus by challenging our muscles in new ways - It also keeps our workouts fresh, and motivating! Be to embrace the- YOU are stronger than you think. Thursday: Piyo 12-1, Pilates 5:3o-6:3opm.

07/10/2025

Choose kindness everyday! 🤩

07/09/2025

Good afternoon Yogis! Circuit training is a powerful complement to any yoga practice because it helps build strength, endurance, and flexibility-  which are ALL essential for performing yoga poses with stability and ease. By engaging in continuous, varied movements with minimal rest, circuit training boost cardiovascular health, which in-turn increases your energy and stamina during longer yoga sessions. It also can enhance balance and coordination, supporting better control and safety in challenging postures. Moreover, the strength gained through circuit training helps improve joint stability and reduces the risk of injury, allowing you to deepen your yoga practice with greater confidence. Overall, by incorporating circuit training into your routine creates a stronger, more flexible, and resilient body- making your yoga, practice, more effective, enjoyable, and sustainable of our time. Join me for moon salutations this evening from 5:30-6:3o pm. It will feel so good!

07/08/2025

Good afternoon Yogis! Let’s talk menopause. Hot flashes are one of the most common and recognizable symptoms of menopause. They typically involve a sudden, intense feeling of heat that spreads over the body, often accompanied by sweating, flushed skin, and sometimes chills afterward. Menopausal hot flashes result from hormonal fluctuations, especially a decline of estrogen levels, which affect the body’s temperature regulation center in the brain. Mentally, hot flashes can cause feelings of embarrassment, frustration, or anxiety, especially if they occur unexpectedly or frequently. Physically, they can disrupt sleep, leading to fatigue, mood swings, and a decreased quality of life. For many women, managing hot flashes involves lifestyle adjustments, stress reduction techniques like yoga and deep breathing, and sometimes medical treatment. Lifestyle adjustments such as dressing in lightweight, breathable clothing. Staying in a cool environment, avoiding  triggers- like spicy foods, caffeine, alcohol, and hot drinks. It important to maintain a healthy weight, as weight can increase hot flash frequencies. Stay hydrated, exercise regularly, and prioritize sleep. By understanding these symptoms and sharing our experiences with others, we can navigate menopause with greater awareness, support, and compassion. Join me for Pilates this evening from 5:3o-6:3o pm. 

07/04/2025

On this day of freedom, may we remember that true liberty begins within- rooted in love, compassion, and unity. Let our spirits soar in harmony with the divine light that guides us all. Wishing you ALL a wonderful Fourth of July!!!

07/03/2025

Good morning Yogis! Today I thought I’d share with y’all, what I’ll be making tomorrow for the Fourth of July, for my friends and family. What I enjoy the most about this recipe is that there is NO refined sugar, and it is a pretty clean, and healthy option for a hot day. Join me for Piyo from 12-1 or Pilates from 5:30-6:30 pm. I will be having am yoga tomorrow from 5:45-6:45am tomorrow morning.

Refreshing and light for summer, this Watermelon Mojito is lower in sugar, made with 5 ingredients (no simple syrup). Mocktail version, too.

07/02/2025

Good afternoon yogis. Today, I want to talk about the number one thing I personally have struggled with since entering menopause - sleep. This was never an issue for me before; I’ve always looked forward to a good nights rest and even enjoyed a quick cat nap on the weekends. As a child my mother said, it didn’t matter where we were- when I was tired …. I would put myself to bed. Since entering menopause, sleep has become elusive, and it’s something many women can relate to. The hormonal fluctuations.- especially the decline in estrogen and progesterone disrupts our natural sleep patterns, leading to difficulty falling asleep or constantly waking up during the night, and definitely feeling exhausted during the day. Supporting our bodies holistically during this time is essential. Nourishing ourselves with a balanced diet rich in whole foods, antioxidants, limiting caffeine and alcohol, and engaging in gentle exercise like yoga or walking, can make a real difference. Practices such as meditation and deep breathing can calm the nervous system, while creating a sleep friendly environment. I personally like my bedroom to be super cool in temperature, dark, quiet, screen free < absolutely no cell phones in the bedroom.  Natural remedies that can help with menopause symptoms and sleep deprivation include herbal supplements, and lifestyle practices. Here are some commonly used options: black cohosh, valerian root, melatonin, lavender essential oil, Don Quai, St. John’s wort, magnesium, and the Phytoestrogens found in consuming soy, flaxseeds, and legumes. Establishing a consistent bedtime, and routine of being off screens an hour before bed is very important! By approaching this issue holistically, addressing physical, emotional, and environmental factors we can and improve our sleep, boost our overall well-being, and navigate menopause with greater ease.  Join me for yin yoga this evening from 5:30-6:30pm.

07/01/2025

Good afternoon yogis! Summer is a vibrant and energetic season, but for women navigating menopause, the heat can sometimes feel very overwhelming. Hot flashes, night sweats, and increased fatigue might make this time of year a bit more challenging. However, there are joyful and fun ways to stay cool and comfortable. Stay hydrated with infused water.- by adding fresh fruit or herbs, like mint, basil, cucumber, lime, lemon, and oranges,can make hydration very enjoyable. Practice gentle cooling yoga poses or restorative stretches in the studio or the comfort of your home- such as forward bends, gentle twist, tile pose, reclining, butterfly, legs of the wall, supine, spinal twist, and savasana can help you stay centered while beating the heat. Dressing in loose, breathable natural fabrics that wick away sweat can help keep you feeling comfortable throughout the entire day. Creating your own personal oasis with fans, misting sprays, or a cold cloth on your neck or forehead can provide quick relief when overheated. Try to incorporate cooling foods like watermelon, cucumbers, mint, pineapple, lettuce, and leafy greens, citrus, fruits, yogurt, aloe vera, coconut water basil, cilantro, and parsley into your diet. Toy with the idea of taking your yoga, practice outdoors early in the morning or during cooler evenings. This will allow you to connect with nature and feel more grounded. Most importantly, remember to laugh and have fun- menopause can feel like a big downer at times - dance, sing, share meals with family and friends. By sharing lighthearted moments, we can lift our spirits and ease menopause symptoms. Embracing sumner with a joyful attitude and a mindful approach can transform these warmer months into a time of renewal, resilience, and joy. No matter where you are in your menopause journey, know that you are beautifully strong and capable of flowing through this season with grace. Join me this evening from 5:30-6:30 for Pilates!

06/28/2025

Happy Saturday Yogis! Make it a good one.

06/26/2025

Good afternoon Yogis! Today, I am going to simply share some basic facts about perimenopause and menopause. The duration of menopausal symptoms can vary greatly among women. Perimenopause, also known as the menopausal transition, is the period leading up to menopause when a woman's ovaries gradually produce less estrogen. It typically begins in a woman’s 40s, but can start earlier or later. During this time, women often experience various symptoms as their hormonal levels fluctuate.
The symptoms include:
Irregular periods: Cycles may become longer, shorter, or more unpredictable.
Hot flashes and night sweats: These can start mild and become more intense.
Mood swings and irritability: Due to hormonal fluctuations.
Sleep disturbances: Difficulty falling or staying asleep.
Vaginal dryness and discomfort: Due to decreased estrogen.
Changes in libido: Variations in sexual desire.
Breast tenderness or discomfort.
Duration: Perimenopause can last anywhere from a few months to around 4-10 years before menopause. It ends when a woman has gone 12 consecutive months without a period, marking the onset of menopause. The next stage is Menopause, which is the end of a woman's reproductive years, typically occurring between ages 45 and 55, and can last anywhere from 2-10 years. The symptoms can vary widely among women but commonly include:
1. Hot Flashes: Sudden feelings of warmth, often accompanied by sweating and redness.
2. Night Sweats: Hot flashes that occur during sleep, leading to disrupted rest.
3. Irregular Periods:Changes in menstrual cycle frequency and flow before periods cease altogether.
4. Vaginal Dryness: Reduced lubrication can cause discomfort during in*******se.
5. Sleep Problems: Difficulty falling asleep or staying asleep.
6. Mood Changes: Mood swings, irritability, or increased risk of depression.
7. Reduced Libido: Decreased interest in sexual activity.
8. Weight Gain: Especially around the abdomen.
9. Memory and Concentration Issues: Sometimes called "brain fog."
10. Thinning Hair and Dry Skin: Changes in skin elasticity and hair health.
11. Joint and Muscle Aches: Increased discomfort or stiffness
12. Dizziness and vertigo
13. Fatigue
14. Itchy skin
15, Digestive Issues
16. Migraine headaches
17. Heart palpitations
18. Dry or itchy eyes
It’s important to remember the timing and symptoms are highly variable among women. All the above symptoms are influenced by a woman’s genetics as well as external factors, such as race, ethnicity, culture, lifestyle, and environment. Join me for Pilates this evening from 5-6pm!