Yoga & Spa Magazine May/June 2019 Get Fit Issue

Health & Wellness | Beauty | Travel | Lifestyle

Yoga & Spa

GET

FIT

GUIDE

Yoga Retreat at Echo Bluff

BE AUTIFUL AND I N S P I R I N G, MOM

y a D s ’ r e h t o M y Happ M AY 1- 31

Express Facial | Dermaplaning Lash & Brow Tint | Keratin Hand Treatment Complimentary gift from Spa Director Mimosa Bar will be provided during the week of May 13-19

$150 Limited spacing available, Book Now. 7676 Forsyth Blvd., Suite 100 WellbridgeAthleticClubandSpa.com

Contact the Spa Desk at 314.746.1500 for additional information and to book an appointment.

* Restrictions may apply. Must be local resident, age 18 and over with a valid photo ID. Must be used during the month of May. May be redeemed on different days in May. Cannot be combined with any other offer or promotion.

Complimentary gift available while supplies last. Š2019 Wellbridge

Yoga&Spa Letter from the Publisher –

Marguerite Koch Striler

magazine

Volume 10, Issue 3 Marguerite Koch Striler Publisher marguerite@yogaspamag.com Becca Van Ess Marketing Manager marketing@yogaspamag.com

Welcome to Yoga & Spa’s Get Fit Issue!

Are you bored with your workout routine? If so, switch it up! The Get Fit Issue will open your eyes to a new kind of workout from IM=X Pilates & Fitness. IMX offers a low impact, whole body workout that will increase flexibility and endurance all while strengthening your core.

As Mother’s Day peaks around the corner, busy families are trying to find that special something to give their mothers on this very special day. If you’re still pondering what to buy mom for Mother’s Day, consider surprising her with a day of leisure at Wellbridge Day Spa. Wellbridge is honoring Mother’s Day in this issue with a Spa Day special that is sure to delight and rejuvenate. In addition, accompany your gift with a heartfelt letter. Read on to heed a little wisdom from Ann Jarvis, the founder of Mother’s Day.

Rosanna Cerutti Graphic Designer Amy Reed Copywriter Advertising Sales 314-394-2400 Contributing Writers Dr. Nick Barnes Dr. Katie Boyd Shannon Hayes Buescher, MS, RD, LD Julia Calleo Valerie Carr, CHC, CLC Alyson Domoto Jayme Hanna

Ann Jarvis founded Mother’s Day in 1908. Jarvis wanted to honor her mother and all mothers because she believed a mother is “the person who has done more for you than anyone in the world.” Although Jarvis was successful in founding Mother’s Day, she became resentful of the commercialization of the holiday. By the early 1920s, Hallmark Cards and other companies had started selling Mother’s Day cards. Jarvis believed that the companies had misinterpreted and exploited the idea and sentiment of Mother’s Day. She argued that people should appreciate and honor their mothers through handwritten letters expressing their love and gratitude, instead of buying pre-made cards. I realize it can be difficult to put your feelings into words, but this simple gesture was the original intent of Mother’s Day and will mean the world to your mom.

Jo Hartley

Happy Mother’s Day from the staff at Yoga & Spa magazine!

On the Cover

A heartfelt letter to my Mom: Happy Mother’s Day to my amazing Mother! Thank you for seeing the beauty in everything connected to nature and for teaching me the same. Thank you for teaching me how to survive but most importantly, how to live. You are a remarkable role model and I’m so happy God chose you to be my Mom. I love you with all my heart.

Peg

Norine Patricia Koch 5/29/1927 - 9/27/2015

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YogaandSpaMagazine.com | MAY/JUNE 2019

Cheri Keller Dr. Brenda Kingen Marguerite Koch Striler Becca Van Ess Contributing Photographers Julia Calleo Heather Crider at Digital Architect Media Alissa Laurie

IMX Pilates & Fitness Feature Pages 22-23

Yoga & Spa Media, LLC does not endorse any information contained in the articles or advertisements and suggests consulting a healthcare professional before beginning any therapy or medical treatment.

Contents MAY/JUNE 2019

Trending Now............................................................... 6

Healthy Pets

Get Fit Guide................................................................. 11

Hot Weather Safety Tips..................................................................... 28

Spa & Beauty

Food for Thought

The Power of Ayurvedic Relaxation.................................................14

Healthy Tangy Butter Chicken Curry Recipe...............................30

Yoga & Fitness

Heart & Soul

May, a Month Devoted to Osteoporosis Awareness.................. 16

Hope for a Bright Future..................................................................... 34

St. Louis Bike Trails................................................................................. 18

Your 7-Step Guide to a Minimalist Home...................................... 35

Yoga 101

Why Isn’t Anything Working?........................................................... 36

What’s YOUR Yoga?..............................................................................20

Travel

Brick City, Yoga For You....................................................................... 21

Retreat at Echo Bluff............................................................................ 38

Pilates Re-choreographed + Redefined for Real Results....... 22

Interview with Cheri Keller of Adelman Vacations................... 40

Yoga & Spa Resource Guide..........................43

Wellness Dare to Be Different!............................................................................. 24 Improve Your Life by Identifying Anxiety..................................... 25 Drug-Free Approach to Headache Prevention........................... 27 What Makes You Move?....................................................................... 32

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5

Trending Now...

by Becca Van Ess

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YogaandSpaMagazine.com | MAY/JUNE 2019

DESIGNED TO GROW HAPPINESS Founded in Estonia in 2009, Click & Grow is the solution to modern-day gardening!

Our products will give you a green thumb-guaranteed through the use of modern technology. All of our plant pods are GMO-free, organic and grown in vegan soil, ensuring quality and full nutrients.

Website: www.clickandgrow.com | Instagram: @clickandgrow

SAY HELLO TO A NEW, HEALTHY HABIT We’ll help you create a health plan with vitamins, protein, and more that help you feel your best today and support you long-term.

Care/of is a fast-growing, venture-backed wellness startup offering personalized daily vitamin packs. Our technology makes it possible for people to get custom vitamin recommendations based on their diets and health goals, which we deliver in convenient daily packs...and we always add a touch of joy! We aim to help people feel empowered to make the right choices for their health by being transparent about the research backing up our recommendations and the quality of our products. Care/of launched in 2016 and is based in New York City.

Website: www.takecareof.com | Instagram: @careof

YogaandSpaMagazine.com | MAY/JUNE 2019

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TRENDING

GROUNDBREAKNG BREWS! Leading food, beverage, and content company Bulletproof, widely known for their popular Bulletproof Coffee, has three delicious flavors of ready to drink cold brew coffees with added collagen, available now in original, vanilla, and dark chocolate.

Packed with 15g of protein and 0g of sugar, the coffee is made with Bulletproof’s three core ingredients: mold-free coffee, Brain Octane Oil, and grass-fed butter. The healthy fats offer nutrition-packed, anti-inflammatory benefits, including vitamins A, K, and E to nourish your heart, brain, and eyes, and omega-3 fatty acids. With the addition of collagen protein, the coffee also promotes skin repair, good digestion, and muscle growth!

Website: www.bulletproof.com

FIT + FABULOUS Montiel is designed and made in sunny Los Angeles. We’ve spent years sourcing the best local manufacturing partners and work intimately with them to ensure you get the best product possible. This hands-on approach ensures the integrity of our product and operations.

We don’t want to sell the most activewear; we want to sell the best activewear. This commitment to excellence is evident in the size of our collection. Making the best takes a lot of time and effort. We select the best fabric, design the best cut, and deliver it at the best price. We think it’s worth the time.

Website: www.montiel.com Instagram: @montielactivewear

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YogaandSpaMagazine.com | MAY/JUNE 2019

BEAUTY IN A BOX Kinder Beauty is an exciting new vegan and cruelty-free subscription box. Monthly plans cost just $24 and each carefully-curated box contains $65+ of ethical makeup, skin-care, hair-care or accessories. Kinder Beauty ships in eco-friendly packaging and donates a portion of proceeds to various animal rights groups.

Website: www.kinderbeauty.com | Instagram: @KinderBeautyBox

TOXIN-FREE + ECO-FRIENDLY Do you know that plastic toxins can leach into your food when you store them using plastic cling wraps?

Founded by Sheryl, a nutritionist by training, Bumblebee Wrap is a Global Organic Textile Standard Certified Organic beeswax wrap that aims to replace plastic cling wraps in the kitchen. Eating healthy is more than just the food alone—it is also how we keep our food safe and fresh! We hope to help our community store food in a toxin-free and eco-friendly manner. Bumblebee Wrap is reusable and compostable, which makes it the ideal sustainable alternative for the ecoconscious. We also plant a tree with Trees for the Future with every Bumblebee Wrap bought.

For more information, email us at hello@bumblebeewrap.com Instagram: @bumblebeewrap YogaandSpaMagazine.com | MAY/JUNE 2019

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Belmont Party Rentals Full-Service Party Rental Company Paul Belmont, Owner Serving St. Louis since 1975

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GET

GUIDE Welcome to Yoga & Spa Magazine’s

Get Fit Guide We’ve gathered the resources to improve your mental, emotional and physical health. Use this guide to help yourself get fit and stay fit all year long!

YogaandSpaMagazine.com | MAY/JUNE 2019

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— GET F I T GUIDE —

Bring Joy & Inspiration to Healthy Eating & Fitness Island Life Yoga & Nutrition is a comprehensive solution for centering your life, getting fit, and fueling yourself and your body. Our mission is to bring joy and inspiration to healthy eating and fitness. Island Life is a neighborhood destination that offers yoga classes and healthy meals around the busy lifestyle of individuals who live, work and play in the Soulard neighborhood.

Island Life Yoga & Nutrition 2330 Menard | St. Louis, MO 63104 314-449-6050 | www.islandlifesoulard.com

Regenerative Skin Care Be flawless for your wedding day or other special event! Get an AQUAGOLD Facial with our Customized Formula including Neurotoxins, Hyaluronic Acid Filler, Power Antioxidants and Brighteners. No down time and beautiful results in 3-4 days. Schedule 1 week before your event. Price varies according to the Custom Formulation and Treatment Area. Baseline $595 for the Face.

320 S. Kirkwood Rd., Suite 104 Kirkwood, MO 63122 314-394-3314 | www.nouveaumedspa.com

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YogaandSpaMagazine.com | MAY/JUNE 2019

Intuitive Eating Intuitive eating is built around the idea that our body functions best when we listen to it and the signals it sends about our hunger and fullness. I am passionate about using my knowledge to help you end the constant dieting, weight cycling or yo-yo dieting and find a healthy relationship with food. My goal is to help you find a balance with food and see how it fuels and nourishes your body. How food can make you feel good and energized versus full of guilt and shame. How reconnecting to your body and learning to listen helps you to rebuild the trust that was taken from dieting.

314-578-7429 | www.hayesnutrition.com Shannon Hayes Buescher, MS, RD, LD

Get Your Lifestyle Back!

Chiropractic care uses spinal alignment to alleviate a wide variety of physical ailments including muscle strain, neck pain, chronic back pain, migraines, headaches, and more. This is accomplished by adjusting the position of the spinal column to its proper shape, providing a noninvasive solution for pain relief. We address the cause of your pain, not just the symptom.

2001 South Hanley Road. Suite 220 Brentwood, MO 63144 314-646-0013 | www.kingenchiropracatic.com

— GET F I T GUIDE —

Improve Your Bone Density

From Sabotage to Success

OsteoStrong helps you unleash your functional strength! In only ten minutes per week, you improve bone density, develop strength, better posture, balance and athletic performance with reduced joint and back pain. Schedule a complimentary session at the location nearest you today!

Find your true self and worth and stop turning to food for comfort.

Gain control of your life rather than letting others and events control you. Find the foods that are right for your unique body type—foods that fill you up and give you energy. Eat less and feel better. This makes losing weight easier than depriving yourself through dieting. You CAN create and maintain a healthy lifestyle. I can show you how!

Ballwin: 110 Holloway Road | 636-697-3902 Clayton: 8201 Maryland Avenue | 314-541-5661 O’Fallon: 44 Crossroads Plaza | 636-238-8696

www.vcwellnessllc.com | valerie@valeriecarr.com Valerie Carr, CHC, CLC

Creve Coeur: 12333 Olive Boulevard | 314-300-6902

Delicious Prepared Meals

Fitness Elevated

Fit-flavors provides healthy prepared meals and nutrition resources for health conscious, busy people wanting to save time, money, and energy to live their best life. The fit-flavors team of chefs and dietitians create balanced, fresh meals using only the highest quality ingredients. All you have to do is schedule a delivery or pickup, or shop from three St. Louis locations any day of the week. With over 60 seasonally rotating options that fit a variety of lifestyles and dietary needs, it’s fit-flavors’ mission to be your first resource in healthy eating.

The moment you walk through our doors you realize this is not your typical health club. After being welcomed with a smile and greeted by name, you will experience an energetic environment full of luxurious touches at every turn! With executive style locker rooms, a full-service spa, cutting edge equipment, social events, and an indoor pool, or members like to consider us a home away from home. Come try our brand new location today!

Chesterfield – Brentwood – Creve Coeur – Online 314-744-9048 | www.fit-flavors.com

7676 Forsyth Blvd., Suite 100 Clayton, MO 63105 314-746-1500

YogaandSpaMagazine.com | MAY/JUNE 2019

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SPA&BEAUTY

The Power of Ayurvedic Relaxation

By Jayme Hanna

I recently took a trip to California to learn traditional Ayurveda spa treatments from master healers. To be honest, I was feeling nervous and anxious since I wasn’t sure what to expect. These healing treatments have been, until recently, used by limited practitioners due to the lifelong training that goes with the skill. However, my intuition pushed me to take the trip.

Nestled away in San Luis Obispo, CA, I trained with a couple that have been teaching Indian and Tibetan Ayurveda spa treatments for over 30 years. I was among a select few massage therapists, estheticians and Ayurveda practitioners from all over the country to learn these specific Ayurvedic techniques. The intimate classes were held in the trainers’ home and garden surrounded by rolling hillsides. You could feel the positive energies from the group of healers in this serene atmosphere.

Ayurveda is thousands of years old and means “the science of life.” The spa techniques I studied are aimed to detoxify the body and silence the mind. When one silences the mind it gives awareness to the body, allowing natural healing to take place. The goals of an Ayurvedic treatment are hands-on techniques that help restore the body’s natural balance and give a lasting sense of relaxation by providing the perfect touch to release the free flow of subtle physical and mental energy.

The therapies I have introduced into my spa are kansa wands and a facial rejuvenation focusing on marma points. The kansa wands are unique, three metal bowls used to balance all of the body energies and can remove excess heat from the body when used on the feet. The facial rejuvenation is a unique combination of a gentle balancing touch, use of marma (vital energy) points, stimulating scalp and ear massage, together with aromatic oils that can deeply calm, refresh and re-energize your face and whole being. Book this unique treatment online today at www.BirchBotanicalSpa.com to experience the next level in bliss.

Birch Botanical Spa believes that health, wellness and beauty are elegantly linked. Our spa offers the latest skincare services, body treatments and anti-aging therapies with a fusion of western science for proven results. We believe our facials benefit the person as a whole with healing hands, aromatherapy and a relaxing atmosphere to bring out their radiant glow.

2440 Executive Drive Suite 102 St. Charles, MO 63303 314-675-0033 www.BirchBotanicalSpa.com 14

YogaandSpaMagazine.com | MAY/JUNE 2019

Be Flawless

for your wedding day or other special event!

• Get an AQUAGOLD Facial with our Customized

Formula including Neurotoxins, Hyaluronic Acid Filler, Power Antioxidants and Brighteners.

• No downtime and beautiful results in 3-4 days.

• Schedule 1 week before your event.

• Price varies according to the Custom Formulation and Treatment Area. Baseline $595 for the Face.

320 S. Kirkwood Rd., Suite 104, Kirkwood, MO

314.394.3314

www.NouveauMedSpa.com

YogaandSpaMagazine.com | MAY/JUNE 2019

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YOGA&FITNESS May, a Month Devoted to Osteoporosis Awareness Did you know Skeletal Strength Conditioning is the new must-do natural program to keep your body in motion as you age and to guard against fall and fracture risk due to Osteoporosis? The National Institutes of Health and the Centers for Disease Control have reported that half of all women and a third of all men over 50 WILL break a bone because of Osteoporosis and it is the third leading cause of death after 65. Being aware of the risks attendant to developing Osteoporosis if you don’t pay attention to your skeletal health is one of the goals this month of American Bone Health, which is the world’s largest non-profit dedicated to understanding the devastating effects of osteoporosis on a population that is living longer.

So why are our bones so important? Just take a look at these seven functions of the skeletal system: 1. Supports the body and cradles the soft organs

2. Protection of brain, spinal cord, and vital organs 3. Anchorage—bones are used as levers to move the body and its parts 4. Bones are a reservoir for minerals needed in all parts of the body 5. Blood cell formation occurs in the red bone marrow cavities of certain bones 6. Triglyceride (fat) storage, an energy reserve adipose tissue for the body, is stored in bone cavities 7. Bones produce osteocalcin, a hormone that helps to regulate insulin secretion, glucose homeostasis, and energy expenditure Without the skeletal system, you would be a limp mass of organs, muscle, and skin. It is arguably the most critical system of the human body.

Only 10 minutes, once a week!

Kevin Ellis, certified health coach and owner of FoodHealHealth. com, had an unexpected diagnosis of osteoporosis last year. He has made it his mission to help guide people into a healthy lifestyle and believes everybody should be using the technology at OsteoStrong to avoid bone loss, at any age.

“When I first learned I had osteoporosis, the first thing my doctor recommended was to get into an OsteoStrong. It quickly became a foundational pillar in improving my bone health. Even with low bone density, the lifestyle and nutrition changes I’ve made along with OsteoStrong has me lifting more in the gym now than I have in many years. Without a doubt, this has been one of the best decisions I’ve made for my bone health.”

EveryBODY can benefit from skeletal strength conditioning. During the month of May, all OsteoStrong locations in St. Louis are offering a FREE TRIAL to show you just how important your bones are in living a healthy, active life! Mention Yoga & Spa and receive a free additional service!

Call now to schedule your FREE SESSION! 16

YogaandSpaMagazine.com | MAY/JUNE 2019

OsteoStrong Locations: OsteoStrong - Ballwin 110 Holloway Road 636-697-3902

OsteoStrong - Creve Coeur 12333 Olive Boulevard 314-300-6902

OsteoStrong - Clayton OsteoStrong - O’Fallon 8201 Maryland Avenue 44 Crossroads Plaza 314-541-5661 636-238-8696 www.osteostrong.me

Grab your helmets...

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and hit the trails!

YogaandSpaMagazine.com | MAY/JUNE 2019

ST. L

UIS BIKE TRAILS 8

1

9

3

10

2 4 7

5

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6 1. Busch Greenway

6. Western Greenway-Hamilton Carr Trail

2. Monarch-Chesterfield Levee Trail

7. Grant’s Trail

3. Creve Coeur Park Trails

8. Ted Jones Trail

St. Charles County, 4.8 miles, asphalt. Trail point ends: Missouri Research Park and Hamburg Trail (near Highway 94 and Highway D) St. Louis County, 10.7 miles, asphalt. Trail point ends: Centaur Road west of N. Eatherton Rd. and Hardee’s lceplex on N. Outer 40 Rd. (Chesterfield) St. Charles & St Louis Counties, 7. 7 miles, asphalt.

Trail end points: Creve Coeur Lake Memorial Park (St Louis) and Katy Trail at Page Avenue/SR 364 (St. Charles)

4. Wildwood Greenway

St Louis County, 5.7 miles, asphalt. Trail end points: Pond Road & State Highway 100 and Garden Valley Court & Garden Ridge Circle

5. Rock Hollow Trail

St Louis County, 2.3 miles, asphalt. Trail end points: Meramec Greenway Trail and Ridge Meadows Elementary School

St. Louis County, 1.5 miles, asphalt. Trail end points: Meramec Greenway Trail at Grand Ave. and Woods Rd. and SR 109 St. Louis County, 8 miles, asphalt. Trail end points: Orlando Gardens near Hoffmeister Ave. (Lemay) and Leffingwell Ave. at Holmes Ave. (Kirkwood) St. Louis County, 2.2 miles, asphalt. Trail end points: Bellriver Dr. at University Campus (Normandy) and Short and Redmond Aves. (Ferguson)

9. St. Vincent Greenway Trail

St Louis County, 3.3 miles, asphalt, concrete. Trail end points: Martin Dr. and University Place Dr. (near UMSL campus) and just west of Salerno Dr.

10. Centennial Greenway

St. Charles & St Louis Counties, 3.5 miles, concrete.

Trail end points: S. St. Peters Parkway and S. Skinker Boulevard

11. River Des Peres Greenway Trail

St. Louis City, 5.5 miles, asphalt. Trail end points: Germania St. and 1·55 and Lansdowne Ave. and River Des Peres Blvd.

Source: www.TrailLink.com

YogaandSpaMagazine.com | MAY/JUNE 2019

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YOGA 101

What’s YOUR Yoga?

You can do yoga anywhere at any time!

Photos by: Alissa Laurie / Pictured: Meghan Kramer

Pincha Mayurasana

Gomukhasana Variation

Urdhva Dhanurasana

(Forearm Stand)

(Shoelace Pose)

(Upward Bow)

A forearm stand is the perfect inversion for beginners to start practicing. Forearm Stand insures you can do a headstand safely (you’ve developed the upper body strength needed), gives you confidence, strengthens your core and upper body, and teaches you how to find your center once you’re upside down.

Benefits: It strengthens the shoulders, arms, core, back, and stretches the chest and shoulders.

Also, it energizes and vitalizes the body and improves overall circulation.

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YogaandSpaMagazine.com | MAY/JUNE 2019

Shoelace Pose is a Yin Yoga pose.

It is a deep binding hold, and part of its appeal is in how much progress you can see in your hips, spine, and shoulders if you practice it regularly. For a more Yang, engaged fold, keep your arms back behind your ears for a strong hold. To keep the posture more relaxed, use a Yin forward fold, curving your spine over your legs.

Benefits: It externally rotates the hips, stretches the inner thighs and groin, and if you’re folding forward, decompresses the lower spine. Shoelace is a deep hip opener pose.

Upward Bow Pose is an advanced yoga pose that stretches and opens the entire body. It is sometimes considered the “peak” backbend, so it is often practiced toward the end of class when the body is warm and open.

Benefits: It stretches the spine, shoulders, chest, upper back and thighs. It also strengthens the arms, wrists, spine, legs, and abdomen.

BRICKCITY, Yoga for You As with any yoga practice, where you are matters.

Where your capabilities are, where your mind is — your surroundings, your history, your goals; the entirety of the Brick City Yoga experience was built, brick-by-brick to accommodate the unique positions of the people that make up where we are — The St. Louis community.

Brick City Yoga opened in January of 2019 with a goal of becoming part of the community by creating an inclusive environment and offering affordable classes to all students. Our weekly classes are $10 no matter what; we don’t charge credit card fees or membership fees, and to keep pay fair for instructors, you’ll never see our classes on a discount site. We offer approximately 20 classes a week, ranging from classes suitable to those who have never been on a mat to those who practice daily. We also offer yoga for anxiety and a monthly women’s circle.

Brick City Yoga 2758 Wyoming Street St. Louis, MO 63118 Email: BrickCityYogaSTL@gmail.com Website: www.brickcityyogastl.com

We partner with the community by hosting pop up events - on May 20th, Athleta will Storm the Studio during our 7 p.m. Flow. We invest in our community by donating a portion of a Sunday class to a local non-profit each month with our Brick City Gives Back program. Right now, we are collecting period supplies for the St. Louis Alliance for Period Supplies, our May charity partner.

In addition to weekly classes and events, we are dedicated to offering programming for both instructors and students that enhance their practice on and off the mat. Recently, we hosted Prison Yoga Project in the studio. Approximately 27 yoga instructors attended and learned how they could bring reformative justice to their communities through yoga.

In August, we will host a Yoga for Amputees training as part of our mission to keep yoga accessible.

“Our name is not only a nod to our great city, but a promise to serve as a foundation for our community.”

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All photos by Heather Crider at Digital Architect Media

About Alyson Domoto, Owner of IMX Pilates & Fitness – St. Louis: Alyson Domoto grew up in St. Louis and has recently moved back to the area after retiring from a career as a Flying Trapeze artist in the Circus. She fell in love with the IMX program while on tour and decided that she needed to open her own studio in order to bring IMX Pilates & Fitness to the St. Louis area. Alyson has been an athlete her entire life, from gymnastics to diving to circus arts, and is a huge believer in exercise and fitness for health and longevity. She truly enjoys teaching and seeing the transformations that take place as clients learn how to build strong, healthy bodies!

IMX Pilates & Fitness - St. Louis 608 N. McKnight Rd. St. Louis, MO 63132 314-452-8407 stlouis@imxpilates.com www.imxpilatesSTL.com #imxpilatesSTL 22

YogaandSpaMagazine.com | MAY/JUNE 2019

PILATES RE-CHOREOGRAPHED + REDEFINED FOR REAL RESULTS We have redefined studio pilates and fitness using our proprietary integrated movement exercise formula. Our proven formula fuses intense toning workouts with cardio and strength training components for a total body sculpting, heart-pumping workout. Our classes are challenging, yet low-impact, and held in a spa-like atmosphere. We intentionally keep our classes small in order to provide personalized attention and to avoid the group pressure.

Our beautifully remodeled 3,000 sq ft studio is an oasis where you can escape your hectic life. It features two main workout rooms as well as a private training room. Our highly trained and certified instructors utilize IM=XÂŽ Pilates teaching styles that will inspire, challenge, and motivate you to reach your health & fitness goals. We pride ourselves on providing you with real results in a supportive community while having fun!

The Xercizer

Strengthen and Tone

Our patented reformer was custom designed by the creator of IMX, and is manufactured in the United States. The Xercizer is stronger, wider, and more durable than any other reformer on the market.

The Xercizer has a heavier spring load than a traditional reformer, which aids in strength training, and an enhanced jump board, which provides for an amazing low-impact cardio workout. The variable spring load, as well as multiple placements for the footbar and shoulder blocks, allows IMX to accommodate clients of varying heights and sizes, and allows us to adapt our workouts for anyone and everyone, from beginners to elite athletes.

IMX Pilates has developed a comprehensive exercise program, focusing on creating muscle fatigue with minimal equipment reconfiguration. This ensures that clients get a challenging workout in under an hour, allowing them to build strength and tone muscles in an efficient yet fun workout.

Increased Flexibility & Mobility For athletes and non-athletes alike, flexibility and mobility are so important as we age. IMX Pilates has re-invented Pilates for how people live and move in a modern world. Our workouts are specifically designed to increase your flexibility in a safe and controlled manner, and to help improve stability and mobility as we get older. Because our workouts were designed with a focus on preventing and rehabilitating back pain and injury, clients often comment on how much better they feel, and how they are able to perform everyday tasks with significantly less pain than they could prior to starting an IMX program.

FITNESS REDEFINED

pilates | barre | tower | yoga | trx How is IMX Pilates different?

Who is IMX geared towards?

What are the benefits of IMX?

Our system was created over 20 years ago using scientific data on muscle recruitment patterns, postural issues, stabilization and forced exhalation. It’s an ideal blend of scientific research and modern-day movement.

Anyone who wants to improve their fitness level or just looking for a new, challenging workout routine.

IM=X® Pilates & Fitness includes a blend of unique movements combining the muscle toning and lengthening benefits of pilates with elements of strength and cardio training. Our workouts will increase flexibility and endurance while at the same time strengthening your core. This creates a longer, leaner, more energetic and toned you!

Numerous studies have shown that exercise improves mental health. Our workouts are geared towards stimulating endorphins that can help relieve stress and boost overall mental health and mood. Not only will our workouts help you look great, but they’ll help you feel great too!

IMX Pilates offers a wide range of classes, all of which are focused on proper spine alignment and muscle recruitment patterns. Our workouts are designed to provide maximum results, increasing your strength, tone and flexibility, through low-impact movements.

All of our programs are customizable and easily modified, no matter a person’s age, fitness experience, or skill level. From a true beginner to a seasoned athlete, we achieve results for all!

New Clients Mention This Article For A

FREE

Introductory Class

YogaandSpaMagazine.com | MAY/JUNE 2019

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WELLNESS The younger you start the better, but healthy changes are beneficial at any age.

Dare to Be Different!

By Dr. Nick Barnes

Just read these and think about them for a minute.

• 1 in 10 kids are on a psychotropic medication, with no long-term research to support this (and many have never been approved for kids)

• 1 in 6 kids are considered developmentally disabled

• 1 in 9 adults over 20 years old have diabetes

• 1 in 4 women are on an anti-depressant medication

• 7 in 8 deaths are considered preventable

• 1 in 3 Americans get cancer

• 1 in 7 adults or more are on cholesterol drugs (research shows cholesterol drugs do more harm than help, if they even help at all)

• 1 in 2 people die from their first symptom of heart disease—a heart attack

• 1 in 5 pre-adolescents are obese

Have you ever heard the definition of INSANITY—doing the same thing over and over and expecting a different result. Don’t be insane. If you want different results, you must make different choices than everyone else. The EVIDENCE IS CLEAR! We cannot medicate or drug ourselves to HEALTH. It is impossible. The current medical approach to healthcare has failed miserably.

I suggest avoiding it. Real healthcare is the daily choices we make to work WITH the design of our body. The younger you start the better, but healthy changes are beneficial at any age. EVERYONE of EVERY AGE should have a “natural doctor” to help encourage, support and provide resources to them. EVERYONE! Don’t wait for “the system” to change—be CHANGE! Yours in Health, Dr. Nick Barnes

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Health From Within Family Chiropractic 9586 Manchester Rd St. Louis, MO, 63119 (314) 942-8608 HealthFromWithinSTL.com

Improve Your Life by Identifying Anxiety

By Dr. Katie Boyd

WE’VE ALL BEEN THERE. Maybe in the moments leading up to a presentation at work or in school, our hearts race, palms sweat, and hands tremble while fears of total failure and being laughed out of the room run rampant in our minds. Perhaps that “Did the room suddenly get smaller?” feeling of the walls closing in comes over us. Anxiety—We all have it to some degree.

Anxiety is a normal reaction to many situations in life. A manageable amount of anxiety actually serves a purpose and can be a positive influence. If it weren’t for our nerves about our performance on a certain task, we may not be motivated to work diligently. If we weren’t alerted by our fear to be more careful in times of potential physical danger, our risk of being harmed heightens.

However, anxiety in more severe forms can become overwhelming and shift from being helpful to being inhibitory.

Anxiety disorders are mental illnesses that impact individuals’ lives. Anxiety comes in various forms—worry, panic attacks, phobias, or social anxiety.

How can you tell if your anxiety is within the norm or more of a problem?

Some key differentiating factors: TRIGGERS. Normative anxiety involves a typical reaction (in which most people would respond similarly) to a specific situation. All of us have had an occasional sleepless night prior to starting a new job or have had difficulty concentrating on work when a particular worry is bothering us. However, if the feeling of anxiety often exists without any identifiable situation causing it, this could be an indication of an anxiety disorder.

SEVERITY. Consider how severe the anxiety response is in relation to the situation. For people with an anxiety

disorder, the level of anxiety they experience is often out of proportion to the situation. Nervousness prior to a presentation is typical; however, fullblown panic attacks or having your mind go completely blank, causing you to forget all that you prepared, is more severe.

DURATION. Individuals with anxiety disorders experience more persistent anxiety that is chronic, rather than occasional bouts of nervousness.

Consider if you feel that anxiety is your baseline, rather than having occasional flare ups with a more relaxed feeling as your default.

IMPAIRMENT. Severe anxiety can lead to impairment in one’s ability to function. Individuals with anxiety disorders can experience symptoms significant enough to limit their ability to complete necessary tasks at work or home, or to avoid certain situations (e.g., social engagements) in order to limit their experience of anxiety.

Identifying problematic anxiety can lead to a more fulfilled life, as anxiety disorders can be treated. If you believe that you could be experiencing

significant anxiety as outlined above, seeking professional help can be beneficial. Various forms of treatment, such as cognitive behavioral therapy with a psychologist or therapist, are effective in helping individuals manage anxiety disorders and improve their ability to function. Self-care behaviors such as relaxation techniques, breathing exercises, yoga, and mindfulness meditation are often incorporated in the treatment of anxiety. Awareness and management of anxiety can help individuals on their path to overall wellness and leading happier, more fulfilled lives.

Dr. Katie Boyd is a Licensed Clinical Psychologist in private practice in St. Louis, MO. Dr. Boyd specializes in individual therapy with adults, with a focus on treating anxiety. Visit her website www.stlouisanxietypsychologist.com for more information.

YogaandSpaMagazine.com | MAY/JUNE 2019

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Health & Wellness | Beauty | Travel | Lifestyle 26

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DRUG-FREE Approach to Headache Prevention

By Dr. Brenda Kingen

Do you suffer from headaches? Dr. Brenda Kingen teaches that relief is possible, without resorting to hazardous medications.

Read on to learn winning all-natural solutions to head pain.

1. Get Adjusted Regularly. Studies have found that the root of many headaches lies not in the head but in the neck (cervical spine). Scientific research shows that chiropractic adjustments slash neck pain and headaches.

2. Conduct Neck Posture Checks. Analyses have shown that 77 percent of all headache sufferers studied had a marked reduction, absence or reversal of their normal cervical spine curves. “Forward Head Posture” or “Text Neck” are terms that have been coined to reflect these changes.

3. Pass Up Painkillers. Studies show that prescription and over-the-counter pain medicine may instigate headaches.

This is called medication-overuse headache (MOH).

4. Watch Out for Other Drugs. A plethora of commonly used medications may also spark headaches. These include blood pressure, heart, decongestants, allergy, HRT and oral contraceptives.

5. Prevent Eye Strain. Vision problems or eye strain from excessive computer work may spark headaches.

6. Limit Alcohol and Avoid Smoke. Red wine and beer contain the chemical histamine which is a culprit for migraine sufferers.

7. Exercise Every Day. Daily aerobic exercise staves off headaches, according to research.

8. Limit VOC Exposure. Chemical fumes, such as from gas, cleaning products, perfumes, paint and off-gassing of toxins from carpets and synthesized fabrics may incite headaches.

9. Don’t Skimp on Sleep. Morning headaches may also indicate sleep apnea.

10. Manage Anger and Stress. Employ stress reduction techniques such as yoga, t’ai chi, biofeedback, medication and prayer.

11. Cut the Coffee. Although caffeine may alleviate headaches, regular caffeine intake can cause drug rebound tension headaches and may also trigger migraines.

12. Dissect Your Diet. Some foods may provoke headaches, particularly migraines. Examples include cheese, chocolate, refined carbohydrates, gluten, MSG, nitrates and sugar substitutes, such as aspartame.

13. Check Your Blood Pressure. Hypertension has long been associated with headaches.

Call Kingen Chiropractic today and experience it for yourself. It works!

The office is located at: Kingen Chiropractic Wellness Center 2001 S. Hanley Rd., Ste. 220 Brentwood, MO 63144 314-646-0013 Dr. Brenda Kingen has 26 years of experience. She utilizes chiropractic adjustments, active release technique, acupuncture and laser therapy in her practice.

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HEALTHY PETS We all love spending the long, sunny days of summer outdoors with our furry companions, but being overeager in hot weather can spell danger. To prevent your pet from overheating, take these simple precautions provided by ASPCA experts:

Hot Weather Safety Tips the vet for a spring or early-summer 1 Visit checkup. Make sure your pets get tested for heartworm if they aren’t on year-round preventative medication.

can get dehydrated quickly, so give them 2 Pets plenty of fresh, clean water when it’s hot or humid outdoors. Make sure your pets have a shady place to get out of the sun, be careful not to over-exercise them, and keep them indoors when it’s extremely hot.

the symptoms of overheating in pets, which 3 Know include excessive panting or difficulty breathing, increased heart and respiratory rate, drooling, mild weakness, stupor or even collapse. Symptoms can also include seizures, bloody diarrhea and vomit along with an elevated body temperature of over 104 degrees.

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with flat faces, like Pugs and Persian 4 Animals cats, are more susceptible to heat stroke since

they cannot pant as effectively. These pets, along with the elderly, the overweight, and those with heart or lung diseases, should be kept cool in airconditioned rooms as much as possible.

leave your animals alone in a parked 5 Never vehicle. Not only can it lead to fatal heat stroke, it is illegal in several states!

not leave pets unsupervised around a pool— 6 Do not all dogs are good swimmers. Introduce your

pets to water gradually and make sure they wear flotation devices when on boats. Rinse your dog off after swimming to remove chlorine or salt from his fur, and try to keep your dog from drinking pool water, which contains chlorine and other chemicals.

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Open unscreened windows pose a real danger to pets, who often fall out of them. Keep all unscreened windows or doors in your home closed, and make sure adjustable screens are tightly secured.

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Feel free to trim longer hair on your dog, but never shave your dog: The layers of dogs’ coats protect them from overheating and sunburn. Brushing cats more often than usual can prevent problems caused by excessive heat. And be sure that any sunscreen or insect repellent product you use on your pets is labeled specifically for use on animals.

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When the temperature is very high, don’t let your dog linger on hot asphalt. Being so close to the ground, your pooch’s body can heat up quickly, and sensitive paw pads can burn. Keep walks during these times to a minimum.

used rodenticides and lawn and 10 Commonly garden insecticides can be harmful to cats and

dogs if ingested, so keep them out of reach.

Keep citronella candles, tiki torch products and insect coils of out pets’ reach as well. Call your veterinarian or the ASPCA Animal Poison Control Center at (888) 426-4435 if you suspect your animal has ingested a poisonous substance.

that food and drink commonly 11 Remember found at barbeques can be poisonous to pets.

Keep alcoholic beverages away from pets, as they can cause intoxication, depression and comas.

Similarly, remember that the snacks enjoyed by your human friends should not be a treat for your pet; any change of diet, even for one meal, may give your dog or cat severe digestive ailments.

Avoid raisins, grapes, onions, chocolate and products with the sweetener xylitol. Please visit our People Foods to Avoid Feeding Your Pets page for more information.

leave pets at home when you head out 12 Please to Fourth of July celebrations, and never use

fireworks around pets. Exposure to lit fireworks can potentially result in severe burns or trauma, and even unused fireworks can contain hazardous materials. Many pets are also fearful of loud noises and can become lost, scared or disoriented, so it’s best to keep your little guys safe from the noise in a quiet, sheltered and escape-proof area of your home. Be prepared in the event that your pet does escape by downloading the ASPCA Mobile App. You’ll receive a personalized missing pet recovery kit, including step-by-step instructions on how to search for a lost animal in a variety of circumstances.

Article and infographic courtesy of ASPCA (American Society for the Prevention of Cruelty to Animals). www.aspca.org YogaandSpaMagazine.com | MAY/JUNE 2019

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FOOD for THOUGHT

HEALTHY TANGY BUTTER CHICKEN CURRY (MURGH MAKHANI)

Chicken Tandoori served in a tangy curry makes for a healthier spin on restaurant butter chicken without sacrificing flavor!

Recipe type: Dinner Prep time: 6 hours / Cook time: 1 hour / Total time: 7 hours

Marinade:

INGREDIENTS

6 garlic cloves, crushed 2 tbsp olive oil 1 tbsp fresh ginger grated 1 tsp chili powder

The Rest:

1.5 pound chicken breast (or about 3 large breasts) cut into 1” cubes 3 tbsp ghee 6 cloves garlic, minced 1 sweet onion, chopped 1 Opal apple, halved and sliced thin 1 tomato, processed 1 tsp tomato paste

½ tsp ground mustard 1 tbsp ground cumin 2 tbsp ground garam masala 1 cup nonfat plain Greek yogurt

1 tsp ground ginger 1 tsp chili powder 1 tsp garam masala ½ tsp cayenne pepper 1 tbsp honey 4 cups baby spinach 1 tsp kosher salt + to taste 1 tsp coarse black pepper + to taste

Optional:

Basmati rice mixed with a dash of turmeric and Cilantro for garnish

INSTRUCTIONS 1. In a small bowl add all of your marinade ingredients and whisk together.

2. Next in a Ziplock bag or container with lid, add chicken cubes and cover with marinade. Seal vessel and shake until marinade covers all chicken bits.

3. Let chicken marinade for at least 4 hours or more (I marinade overnight).

4. 10-20 minutes before chicken is ready to cook remove it from fridge and preheat oven to 400 degrees.

5. Once oven is preheated, place cast iron, or any heavy bottom skillet pan into oven with 1 tbsp of ghee. Let ghee melt. Then remove pan from oven and add chicken pieces.

6. Place chicken into oven. Bake for about 20 minutes, stirring half way through.

7. Turn oven on to broil and broil chicken for an additional 6 minutes, or until tops begin to blacken.

8. Remove chicken from oven and put it into separate vessel. Set that aside.

9. Discard ONLY 2 tbsp of the liquid and keep the remaining in pan.

10. Place pan over medium heat and add remaining 2 tbsp of ghee to pan.

Melt. Add minced garlic and sweet onion. Sauté for about 5 minutes.

11. Add apple slices, tomato puree and tomato paste. Mix together.

12. Add ginger, chili powder, garam masala, cayenne pepper, and honey. Mix. Lower heat to a simmer and simmer for 5 minutes.

13. Add spinach and mix until spinach wilts. Add kosher salt and pepper to taste.

14. Next add chicken back into vessel and mix together until chicken is covered.

Simmer for another 5 minutes.

15. Serve over basmati rice and garnish with cilantro.

Photo by: Julia Calleo

RECIPE NOTES: Oven Tandoori Chicken influenced this dish. I posted a recipe for it a year ago. You can find it on my web site listed below.

I used an Opal apple. However, if that variety is not available you can use Golden Delicious or even a Granny Smith (though that will be a little more tangy).

If a fresh tomato isn’t available, or if you don’t have any fresh tomatoes frozen in your freezer leftover from summer, you can use an 8-oz. can of tomato sauce, keeping the tomato paste the same. You may need to lessen the salt if your sauce is salty.

This isn’t your average restaurant Butter Chicken. That is MUCH creamier and ten times richer than this dish. However, I wanted this dish to be flavored roughly the same but without all of the fat content and extra added health with a twist (hence spinach + apple).

If you’re trying to be healthy but want a little more cream, add a little more nonfat plain Greek yogurt. However because you don’t drain all of the juice from the Tandoori Chicken, I didn’t find it necessary. It’s totally up to you!

Optional: Serve over basmati rice with a little turmeric (for flavor + color) and garnish with fresh cilantro! You can also serve this over the Indian Cauli Rice that I made many less wrinkles ago. www.mylavenderblues.com @mylavenderblues YogaandSpaMagazine.com | MAY/JUNE 2019

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What Makes You Move?

By Shannon Hayes Buescher, MS, RD, LD

Exercise, activity, movement—do all three of these words have the same meaning to you? If you have been a dieter, the only word that “counts” is exercise. Activity is something your kids do, and movement doesn’t count unless you are profusely sweating; then it can be called Exercise.

When exercise has been about changing your body, the only thing that counts is whatever burns the most calories and will give you the results that you are seeking. But have you ever considered at what cost this is to you? Our society has made pushing yourself to physical limits the norm of exercise.

It’s made dripping with sweat and feeling physically exhausted at the end of a workout the marker of one that “counts.”

What I am asking you is to look at how you exercise and ask yourself, “Am I doing this activity to feel good in my body? Or am I punishing my body for its size, for what I ate yesterday, or to give myself permission to eat?” Shifting your mindset with exercise to enjoyment can change the why. It’s the intention of being mindful with movement. Consider feeling how you feel physically and mentally when you are moving your body.

There are many health benefits with exercise. But when you are only focused on changing your body, you lose sight of what you are doing for your body. Exercise helps to lower your risk of

heart disease, diabetes and osteoporosis. It helps with stress, anxiety, sleep and mood.

When you are moving your body to take care of your body, instead of to punish or change it, you are coming from a kinder place. One that is respecting your body to honor it and focus on the health of it. You allow yourself to listen to how you want to move rather keeping yourself in a box that dictates how you must move.

When you actually like what you are doing, you have a much higher likelihood of staying with it. Sometimes this means you are thinking outside the box of a gym. Look at other things that you can do. Play tennis, jump rope or on a trampoline, go for a walk or run, take a yoga class, or dance to great music. There are so many things that can be fun and that you can look forward to rather than dread.

Your body has so much wisdom inside of it. You should be willing to not just run away from it or drown it out with “just 10 more minutes.” Don’t push yourself to that place of exhaustion.

You can’t hear your body there. You hear the wisdom when you are kind, connected, and when you are willing to find peace with your body instead of war. So, move in a way that inspires and allows you to feel grateful for all that your body can do.

That alone is worth a dance party!

Shannon Hayes Buescher, MS, RD, LD, has over 15 years of experience working with people to help heal their relationship with food and their body. She is a certified Intuitive Eating Counselor who is passionate in helping people heal from the diet culture. She has a private practice, located in Chesterfield and offers individual or virtual sessions, as well as online Intuitive Eating groups. Visit her website at www.hayesnutrition.com

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& natural

Independent Spa Consultant, Wendy Breese | 636-220-9569 LGSpa@WendyMBreese.com www.WendyMBreese.com

YogaandSpaMagazine.com | MAY/JUNE 2019

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HEART & SOUL

Hope for a Bright Future TMS THERAPY: A New Hope for Patients Diagnosed with Depression

F

or those who have unsuccessfully battled depression while being treated with prescribed medications, CenterPointe Hospital offers hope in a noninvasive, advanced technology that may provide relief for individuals whose depression has not yet been effectively treated.

TMS uses magnetic fields to stimulate nerve cells in the brain and improve symptoms of depression.

As an area leader in behavioral health treatments and services, CenterPointe Hospital provides TMS therapy to its continuum of treatment options for depression. The FDA-approved therapy is designed to help depressed individuals who have not achieved relief through pharmacotherapy return to their routine activities and feel like themselves again. In some cases, individuals achieve full remission from their symptoms.

TMS therapy targets the area of the brain rendered underactive by depression. Highly focused magnetic pulses pass painlessly through the skull and into the brain, noninvasively stimulating the target area. The technology used in TMS therapy is similar to MRI and has a long, documented history supporting its safety and use.

During the four- to six-week treatment course, patients receive daily outpatient care in the comfort of a physician’s office with each treatment lasting approximately 20 minutes.

During therapy, the individual is alert and able to resume normal activities immediately afterward.

TMS Therapy is covered by Medicare and most commercial insurance plans.

For more information or to schedule an assessment, call

314-210-7508 TMS LINE or 800-345-5407 TOLL FREE.

4801 Weldon Spring Parkway / St. Charles, MO 63304 www.CenterPointeHospital.com 34

YogaandSpaMagazine.com | MAY/JUNE 2019

Your 7-Step Guide to a Minimalist Home

By Jo Hartley

There’s no doubt that most of us live busy, stressful, demanding lives. The multiple deadlines, tasks, and expectations we juggle can make everyday life seem rather chaotic.

That’s why our homes should be the opposite of chaos. They should be havens of tranquillity— places we can truly leave the tress behind.

Here is my seven-step guide for achieving a minimalist, calming home really quickly:

1. Get critical with your furniture.

2. Clear off your countertops.

3. Reassess your cooking utensils.

4. Discard duplicates.

5. Pare down your accessories.

6. Simplify your color scheme.

7. Get critical with your knickknacks.

To read the full article, please visit www.mindbodygreen.com/0-26651/your7step-guide-to-a-minimalist-home.html YogaandSpaMagazine.com | MAY/JUNE 2019

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Have you recently asked yourself “Why aren’t things working?”

Maybe in regard to your budget, to your relationships, to your career and the promotion you want, or yes even your weight loss, or the lack thereof.

WHY ISN’T

ANYTHING WORKING?

By Valerie Carr CHC, CLC

What’s behind our lack of progress? What is driving us to stop rather than succeed?

One reason I see all too often in my practice is the lack of follow through.

Follow through in its most basic form is quite simple. Perform the necessary action that is required to achieve the desired result, and you will find success.

However, for many, it is all too often more complicated. We find ourselves unable or more likely, unwilling to perform the necessary action that is required of us to achieve our desired result. We find ourselves stuck and unable to move forward, paralyzed by a fear of being uncomfortable or worse facing a failure. At that moment, in an attempt to protect ourselves, we find a reason, any reason to not act.

The reason, or better said, the excuse, at the time, seems legitimate to us and understandable as a way out of completing the task, but rather than feeling confident with our decision we become unhappy at the lack of success, our lack of follow through. We feel not only discouraged and disappointed with ourselves, but we also miss out on opportunities. Accomplishments that could have been ours are passed to someone else, the success we desired goes unrecognized, and we are left, unmoved, unchanged, unsuccessful.

When we fail to follow through, we are practicing a form of sabotage. The self, standing in the way of its own success. Follow through is at the heart of accomplishment.

Whether it’s taking the initiative to contact someone for a job referral, making a call to a new acquaintance we’d like to make a friend, or, choosing to buy and eat the right foods and bypassing the ones that aren’t. These all require us to decide and act.

Follow through challenges us with action, to step out and step up in a way that we aren’t comfortable with or accustomed to. Follow through expects us to make choices that at the time aren’t easy. Follow through wants us to act when all we want is to stay safe and comfortable.

What makes following through so difficult?

Unfortunately, the answer is complex and individual. However, follow through not only requires action but it also requires discipline and determination. Discipline is uncomfortable and can come with a host of negative feelings rooted in our past.

Determination requires effort and effort requires energy. Regrettably, many of us don’t like to expend much energy as we’d rather take the easy route. When we are faced with a task that requires discipline and determination the self cries out for comfort, and sadly this is where sabotage typically occurs. Spending recklessly when we are on a tight budget, eating poorly when we are on a weight loss program, or staying home rather than going to the gym, are all attempts to pacify the self. At first, it feels good, safe, but after, we suffer self-condemnation and shame.

However, when we choose to fight through our fears and face our situations with courage, and determination, we find growth.

We discover capabilities that were hidden and a pride that propels us forward. What once was seen as daunting and insurmountable, is now achievable.

If you are ready to take back control of your life and stop sabotaging behavior, download my free E-book, From Sabotage to Success, at www.vcwellnessllc.com.

Think back to a time when you accomplished a difficult task. A task that required you to stretch yourself more than you ever have.

An action that called for you to put forth an effort that made you uncomfortable.

Recall that moment. Now, recall the feeling after you succeeded. Were you energized?

Confident?

And finally, ask yourself. Was I motivated to do more when I followed through or when I found a reason not to?

Decide today to step out and step up for yourself with action and follow through. Be determined to not let another opportunity pass you by. You just might be surprised what new things come your way.

Valerie Carr CHC, CLC is a functional nutrition and wellness coach who works with women to overcome sabotage and limited beliefs in order to achieve health, weight, and life goals. She can be reached at www.vcwellnessllc.com and at valerie@valeriecarr.com.

YogaandSpaMagazine.com | MAY/JUNE 2019

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TRAVEL

Retreat at Echo Bluff The Ultimate Ozark Mountain Yoga Retreat Experience

The new Echo Bluff Lodge in Echo Bluff State Park

Formerly the Ozark Mountain Yoga Festival, the Retreat at Echo Bluff is an immersion into the best Yoga and retreat services the Greater Ozarks Region has to offer. Workshops and classes by diverse, experienced teachers are

Rooftop Yoga

held in conference areas within the new Echo Bluff Lodge in Echo Bluff State Park near Eminence, Missouri. Morning and afternoon workshops from six different teachers are available on Friday with 17 “Weekend Pass� classes

Faith-Based Yoga 101: Vinyasa Style

being held by nine instructors on Saturday and Sunday. This includes special presentations.

For more detailed information, class descriptions and schedules, please visit www.ozarkmountainyogaretreats.com Power Vinyasa with Emi Yasui Gilbert

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Beautiful Ozark scenery offers inspiration and enjoyment.

2019 HIGHLIGHTS

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European River Cruise

Interview with Cheri Keller,

Travel Advisor at Adelman Vacations

Cheri is also a wellness specialist and a luxury travel expert.

YOGA & SPA: Let’s go back to your beginnings. Where did you grow up?

CHERI KELLER: I am a native of St. Louis, which is a wonderful city with a small-town feel. I was always active, staying outside all day as a young girl, and participating in sports in high school. I grew up in Chesterfield, and the Chesterfield back then is nothing like the Chesterfield of today.

Y&S: What was Chesterfield like when you were growing up?

CK: Where do I begin? When I grew up, Chesterfield was farmland until it became incorporated in the late 80s. Back then, my friends and I played outside until the

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street lights came on and rode our bikes without helmets! We walked freely from house to house and played in the woods.

Everybody knew one another. In the 90s the population of Chesterfield grew by almost 50%. Along with the population boom came strip malls, businesses, large office buildings and that’s when things really started to change from a suburb with a community feel to a city within a suburb.

Y&S: Where did you go from there?

CK: I studied at the University of MissouriColumbia and received a Bachelor of Science degree. Columbia was close enough to St. Louis, but far enough away to be independent.

Y&S: I had the privilege of working with you at the Living Fit Expo. You seem energized and passionate to share your travel experiences and expertise. What energizes you?

CK: What energizes me is working with my clients to plan the perfect vacation for them. I am a detailed person so it is important for me to make sure my clients’ experiences run smoothly. I am passionate about creating new travel experiences for myself, as well as for my clients.

Y&S: It appears people are changing their travel habits and focusing on destinations that provide healthy food and activities for their guests. What’s a destination that you’d like to share with our readers that provides healthy choices on vacation?

CK: I recently traveled on a European River Cruise, making a precruise stop in the Czech Republic and then sailing down the Danube River to Germany, Austria and Hungary. You may think that River Cruising would be an unusual healthy choice vacation, but you would be surprised how active we were during our 10-day vacation and how healthy and fresh the food choices were.

Y&S: What’s your favorite activity or spa treatment at this particular destination?

CK: I thoroughly enjoyed the vineyard hike through the Wachau Valley but my favorite activity was biking through the Danube Valley from Engelhartszell to Passau. The river-hugging ride along the Ilz provided a great workout while enjoying spectacular scenery, such as orchards, meadows, charming villages and the occasional castle.

Y&S: Some travel agents charge their clients fees for putting together quotes and some don’t. It seems that everyone’s business model is different. Do you charge a fee for these services?

CK: Adelman Vacations does not charge fees for many of our cruise and tour packages. This is why it is such a good choice to work with a professional advisor at Adelman Vacations.

Y&S: Things arise and cancellation or changes are sometimes necessary. How much will you be refunded if you need to cancel your trip or make a change to an existing itinerary?

CK: Penalties vary widely, depending on the trip you have booked and at what point you need to make a change or cancellation. A very good reason to use a travel advisor is for their help with any unexpected changes or cancellations. A travel advisor can help you maneuver through the existing policies and, in some cases, have the pending fees waived. Optional travel insurance is highly recommended. Advisors can help you find the most appropriate optional cancellation and change protection policy for your specific needs.

Y&S: What’s your vision for Adelman Travel?

CK: Adelman Travel has been actively concentrating on the training of all our advisors. We acknowledge the trends for wellness and healthy lifestyle vacations and continue to explore new options in this niche for our clients. There are many choices for healthy vacations and I can help navigate you through all of these options.

Y&S: If you had a crystal ball, what would you see as the future of the travel industry?

CK: There is a resurgence in the use of travel advisors. People are finding that an online booking through a search engine takes too many hours of research and can be too stressful and impersonal.

A travel advisor can provide the perfect vacation by listening, understanding your desires, suggesting and investing in your satisfaction. Travelers are discovering that travel advisors often save them money and deliver more value, as well as adding bespoke experiences. Many times, an Adelman advisor can obtain added value to your vacation, such as resort or cabin credits and additional amenities.

Y&S: I agree. Years ago, booking online was easy and relatively inexpensive. Now, there are so many upcharges it’s not worth the time and effort. In addition, there are many advantages to using a travel agent over booking plans yourself. Some travel agencies have great connections with hotels, airlines, and car rental companies, and due to this they can offer discounts on these travel costs. Are you affiliated or connected with any major travel brands?

CK: Adelman Vacations has unique and leveraged connections with hotels, airlines, tour companies and cruise lines. With those relationships, we are able to offer added value to our clients’ travel arrangements. Some examples of these added value amenities would be complimentary breakfast, room upgrades, resort or onboard cabin credit, or, in applicable circumstances, a complimentary car and driver.

Cheri Keller with her sister biking Danube Valley

Cheri Keller is married to Robert Keller. They have a son Jason, who has traveled extensively and now lives in Boston, and a second son Jeremy, who lives in St. Louis. Keller maintains an active life style by attending Barre classes at local studios several times per week and power walking Faust Park on the weekends.

Cheri Keller, Travel Advisor Adelman Travel, St. Louis, MO 63141 314-432-6020 ext. 3537 or 800-325-4792 Email: ckeller@adelmantravel.com

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Are You Confident & Motivated?

Take Control!

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YOGA & SPA Resource Guide Recognized by Yoga & Spa magazine for creating an atmosphere with that little “something” you can’t describe, but must experience.

Ballwin

Des Peres

Richmond Heights

Precision Massage 2224 Mason Lane www.precision-massage.com

Avani Derm Spa 1070 N Ballas Rd www.avanidermspa.com

Brentwood

Go! Spa 11735 Manchester Rd www.gospagirl.com

Aquarius Wellness, Center for Healing Arts 7750 Clayton Rd #103 www.aquariuswellness.com

Joy of Yoga A Center for Healing 8918 Manchester Rd www.joyofyogastl.com Radiance Float + Wellness 2001 S Hanley Rd, # 22 www.radiancestl.com

Clayton Pure Hot Yoga St. Louis 6630 Clayton Rd www.yogastlouis.com Wellbridge Athletic Club and Spa 7676 Forsyth Blvd, Suite 100 www.wellbridge-athletic-club-andspa-clayton/spa

Chesterfield Feel Good Infrared 125 Chesterfield Towne Center www.feelgoodinfrared.com Performance Pilates 703 Long Rd Crossing Dr #1 www.performancepilatesstl.com

Modern Acupuncture 12133 Manchester Rd www.modernacupuncture.com/ missouri/des-peres Yoga Six 12360 Manchester Rd #206 www.yogasix.com/studio/ des-peres.com

Kirkwood Nouveau MedSpa 320 S Kirkwood Rd, Suite 104 www.NouveauMedSpa.com Sweet Peace Yoga 142 W Monroe Ave www.sweetpeaceyoga.com

Ladue The Pilates Center of St. Louis 9825 Clayton Rd www.pilatescenterstl.com

Oakville

Sumits Hot Yoga 17668 Chesterfield Airport Rd www.sumitsyogastl.com

Agape Yoga Studio 5445 Telegraph Rd #117 www.agapeyogastudio.com

Valley Yoga 131 Chesterfield Towne Center www.valley-yoga.com

O’Fallon

St. Charles Birch Botanical Spa 2440 Executive Drive, Suite 102 www.birchbotanicalspa.com Jane’s House of Well Being 1112 1st Capitol Dr www.janeshousestudio.com

St. Louis Blue Sky Yoga 3525 Watson Rd www.blueskyyogastl.com IMX Pilates & Fitness 608 N. McKnight Rd www.imxpilatesSTL.com Yoga Source 6170 Delmar Blvd www.stlouisyogasource.com

Wentzville Detox Yoga 1155 Wentzville Pkwy Suite 107-109 www.detoxyogastudios.com

Wildwood Wildwood Yoga & Wellness 17237 New College Ave www.wwyogastl.com

Serenity Now Float Spa 7760 Winghaven Blvd www.serenitynowfloatspa.com

YogaandSpaMagazine.com | MAY/JUNE 2019

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