Gretchen Borgum Private Yoga and Pilates

02/23/2026

01/16/2026

Mindfulness Moment -

✨ The Power of Chewing Your Food ✨

Chewing is one of the most underrated tools for better digestion, balanced energy, and nervous system regulation. It’s not just about breaking food down… it’s about how your body receives nourishment.

When you chew well, you:
🌿 Turn on digestion
Chewing signals your brain to release digestive enzymes and stomach acid. It tells your body, “We are safe. Food is coming.”

🌿 Improve nutrient absorption
The better broken down your food is, the easier it is for your body to absorb vitamins and minerals.

🌿 Regulate blood sugar
Slower eating = steadier energy = fewer crashes.

🌿 Activate your parasympathetic nervous system
Chewing stimulates the vagus nerve, shifting you from stress mode into rest-and-digest. This is huge for hormones, healing, and gut health.

🌿 Reduce bloating and discomfort
Less air swallowing. Less digestive strain.

🌿 Naturally eat less
Your brain needs time to register fullness. Chewing slows you down so your body can speak before you overeat.

🌿 Increase mindfulness
Chewing brings you into presence, gratitude, and connection with your body.

Try this today:
Take one bite.
Chew until it’s almost liquid.
Notice the flavor deepen.
Notice your breath slow.
Notice your body soften.

Ancient wisdom says we digest life the way we digest food.
How we chew mirrors how we receive nourishment, support, and pleasure.

Small habit.
Big power

12/30/2025

Dear January,

Thank you for showing up.

I used to not like you… but somewhere along the way, I grew to appreciate you and the gift you bring. You invite me inward. You remind me to slow down, practice self-care, and restore the parts of me that feel overwhelmed, overstimulated, and worn out after the holidays.

January is the month where I get to give back to me — to refill my cup. And each year, you gently remind me how important that really is.

As we enter this new year, I hope you can begin to see the gift January brings too. I know for those of us who experience Seasonal Affective Disorder, this month can feel heavy and long. I invite you to get curious and see if you can change your relationship with January.

Here are a few gentle but powerful ways to support yourself this month:

✨ Get outside EVERY day — even when it’s an icebox. Layer up, breathe in that cold air, and soak up the daylight (yes, even when it’s cloudy).
✨ Move your body every day. Movement is medicine. Make lots of different shapes with your body.
✨ Add in some cardio and weight training. It truly helps — physically and mentally.
✨ What you eat matters. What you put into your body affects how you feel. Start small. Become the observer and notice the difference.
✨ Meet up with a friend. Connection matters.
✨ Find ways to laugh every single day.

🌿 Tonight — Tuesday at 7:30pm Central 🌿
I’d love for you to take just 30 minutes and hop on a Zoom call with me and an incredibly supportive group as we share about the 30 Days to Healthier Living program.

You don’t need to turn your camera on. You can fold laundry, clean your kitchen, or simply listen in. Just come curious and see what it’s all about.

Give yourself the gift of wellness.
Find that place inside you where you learn to love the 31 days of January (which I know can feel like the longest month ever 😅). Let’s make this a transformational January.

💌 Message me for more info.

11/11/2025

This !!! 💙💙💙💙💙

https://www.facebook.com/share/v/1CSFpUCF6q/?mibextid=wwXIfr

07/09/2025

This piece of Pilates equipment is called the Ladder Barrel. It’s a favorite of mine and several of my clients. There are so many fantastic stretches that you can do on the ladder barrel and lots of strengthening exercises too! When people hear “Pilates“ often times they just think about Mat Pilates or Reformer work. There is so much more to this life changing system of work!

The Principles of Pilates are Concentration, Centering, Breathing, Control, Precision, Flow, Alignment, and Stamina 🙂

This is why private lessons are so valuable. You become what you practice! Make sure your time in your group classes is spent practicing with all these Pilates principles!

Happy wellness Wednesday!

03/20/2025

Keeping our back body strong and healthy is essential! Push through the hamstrings, get those glutes on board and work the core! Such a fantastic exercise to prep of Pilates Mat Work!

03/20/2025

For my clients working on activating their back chain - get those glute and hamstrings on board and still use your core ! This is what I am talking about in Pilates mat class when we are working on jack knife, control balance, open leg rocker, teasers … so many exercises really! Push through the backs of those legs !

03/15/2025

✨ Transform Your Life—Mind, Body & Spirit! ✨

Are you ready to step into your best self? I help people of all ages unlock their full potential through:

💪 Private Sessions – Pilates, yoga, and energy work to strengthen your body and restore balance.
🧠 Transformational Life Coaching – Using ENLP techniques to break through barriers and create real change.
🎶 Voice Lessons & Choir Direction – Helping singers find confidence, skill, and joy in their voices.
🌱 Holistic Wellness & Business Growth – As an Arbonne independent consultant, I empower others to achieve health, wealth, and freedom.
🙌 Workshops & Worship Leadership – Inspiring and guiding transformation in individuals and communities.

I’m also building an amazing Arbonne team! If you’re looking for a fulfilling side hustle or a life-changing career, let’s connect!

📩 DM me to book a session, join a workshop, or learn how to grow with me! Let’s create a life you love! 💫

03/11/2025

Just a reminder-
Mondays 2:30 central zoom Pilates/ Core and more

Tuesdays 9am - Gloria Dei in Sioux Falls

Wednesdays 9:45am Pilates - The Wellness Collective Sioux Falls

Fridays 12-1pm - yoga zoom

I would love to see you at class either in person or online !

And privates are still available as well 🙂 stay active and healthy! Movement IS Medicine !

02/18/2025

No Yoga at Gloria Dei on Tues Feb 18th due to the extreme cold! Stay safe and warm!

02/09/2025

Yes!!!!!!! 💛❤️💛❤️💛❤️💛
Go Chiefs !!! ❤️💛❤️💛❤️💛❤️