“HiiT + Run: Summer Running & Yoga Series!” Week 3!


Gold Country Run + Sport and Spotted Dog Yoga are excited to announce week 3 of our “HiiT + Run: Summer Running & Yoga Series!”

How “HiiT & Run” Works

• A 2 mile run (at your own pace) to a local park.

• 30 minute Power Yoga HiiT class.

A 2 mile run back to the start.

What is HiiT? High Intensity Interval Training (HiiT)

• Dynamic movements for 30 second intervals

Between Dynamic movements, rest with a traditional yoga stretch

• Increase your metabolism, strengthen your heart, regulate

blood sugar levels, and burn more calories!

What To Bring

• Running shoes

• Comfortable workout clothes

• Water (We will have water for you at the half way point)

Upcoming Event

Meet in the parking lot in front of Folsom Tap House

25005 Blue Ravine Rd Ste 140, Folsom, CA 95630.

We will run along the Humbug Creek trail. 

HiiT will be done at Phillip C. Cohn Park in Folsom

More Information

Spotted Dog Yoga 916-990-1720

Gold Country Run + Sport 916-303-4786

“HiiT and Run” July 15th


Join Gold Country Run + Sport and Spotted Dog Yoga for the second edition of “HiiT + Run: Summer Yoga & Running Series” on July 15th at 7:00am.


How “HiiT & Run” Works

  • 2-3 mile trail run (at your own pace)
  • 30 minute Power Yoga HiiT class (at the half way point)

What is HiiT? High Intensity Interval Training (HiiT)

  • Dynamic movements for 30 second intervals
  • Increase your metabolism, strengthen your heart, regulate blood sugar levels, and burn more calories!

What To Bring

  • Running shoes
  • Comfortable workout clothes
  • Water (We will have water for you at the half way point)

Upcoming Event

Willow Hill Reservoir Folsom 7:00am

321 Barnhill Dr, Folsom, CA 95630

Meet at Parking Lot of park entrance

More Information

Spotted Dog Yoga 916-990-1720

Summer Running and Yoga Series with Gold Country Run + Sport and Spotted Dog Yoga


 Gold Country Run + Sport and Spotted Dog Yoga are excited to announce “HiiT + Run: Summer Yoga & Running Series!”

Join Alex Nichols and Nick Clark this summer as they take you on a running and yoga journey to Folsom’s most beautiful places!

Alex will lead you on a 2-3 mile trail run & at the half way point, Nick will lead you through a 30 minute Power Yoga HiiT class!

All you need are your running shoes and comfortable workout clothes!

Plan on joining us for all three events this summer: June 17th, July 15th and August 19th.



Date: June 17th at 7:00-8:15

Start Point: Gold Country Run and Sport Folsom. 7610 Folsom-Auburn Rd #160, Folsom, CA 95630



I had the privilege to teach yoga to the freshman class at Oak Ridge High School the last two Mondays. Through this experience I was reminded of the importance of five specific fundamental principles that I value: INTEGRITY, CONSISTENCY, SERVICE, PRESENCE and TRUST. When we are able to embody these principles we give ourselves the opportunity to make a bigger impact within a community that we are already apart of AND in developing NEW community.

  • INTEGRITY is the foundation of life. The standard at which we hold ourselves accountable to our values and beliefs creates the level of integrity that we live from every day. When living from a place of integrity, we are confident in ourselves and in our choices because they are aligned with our beliefs. One of our core values at Spotted Dog Yoga is integrity and we believe that the type of yoga we teach and practice allows people to create personal accountability to recognize when integrity is missing AND gives them the tools to bring themselves back into alignment…to be true to themselves. Teaching yoga to high school students is not easy but I have no doubts around the quality of the experience that was delivered to them. I was able to be myself because I hold myself accountable to “doing the work” and I was confident in the yoga practice because I know that it works!
  • CONSISTENCY is one of my favorite words, because I have learned that it is the only way to create discipline, focus and effectiveness in doing ANYTHING. When we are consistent in embodying what we stand for, people will follow our lead! I taught Baptiste Power Yoga to the Oak Ridge High School students. I teach Baptiste Power Yoga at Spotted Dog Yoga. This practice is what I believe in and what I know works. As a teacher, I believe that what I teach is just as important as how I teach and I would never compromise what I stand for no matter who I am in front of.
  • SERVICE makes a difference. When put in front of a group of people, we can never know who is in front of us or what type of impact we are having on them. When we offer up our knowledge in the spirit of service, we share tools and skills with people that may not have had access to them otherwise. When we remove expectations or attachment to financial or personal benefits, our true passion for what we love to do flows out of us! I was honored to donate my time to Oak Ridge High School in order to share my passion for teaching yoga and connecting community.
  • PRESENCE is a super power. When we are able to come out of our head and into the moment at hand, we give ourselves the ability to find untapped potential. When we are stuck in thought, we can get stuck in our default patterns of being. When we are in the moment, we are working from RIGHT NOW and connections just happen. I can easily worry about “what could go wrong” when anticipating working with a group or in a space that I am unfamiliar with. Through the practice of Baptiste Yoga I have learned that all I have to do is let go of sticking to a plan and be present with the people that are with me right now.
  • TRUST the process. Incorporate integrity, consistency, service and presence into your awareness and do the work to keep them present. Beyond that, trust that what you are delivering, sharing, saying is authentic to YOU and that it matters. If something doesn’t work out the way you planned, trust that everything happens for a reason!

Thank you Oak Ridge High School for having me! I also want to thank Chantell Trumbull for volunteering to be my assistant…it made such a huge difference to have your support and share this with you!


Childcare Available!



Spotted Dog Yoga is excited to offer childcare for ages 6 months and up on Mondays, Wednesdays, and Fridays from 10:00-11:00am starting Wednesday 9/7/16!

Here is some information about the program:

-We recommend that you pre-book for childcare online through our booking system to GUARANTEE* your child a spot. We have limited spots so if we reach capacity and you haven’t pre-booked, we will not be able to accommodate you.
-It is important that you either change your child’s diaper or take them to use the bathroom right before the start of class at 10am.
-Our childcare is only available for clients who are taking the 10am yoga class in the next room, no drop offs allowed.
-If your child is under 9 months of age, please bring him/her in a car seat.
-If your child is ill we ask that you keep him/her home. We will not admit any child who appears to be such into the childcare room.

Pricing Options:

-One Child Pop-In $8.00
-Two Child Pop-In $12.00 ($6.00 each)
-10 Pack $70.00
-Unlimited Autopay One Child $40.00 per month
-Unlimited Autopay Two Child $60.00 per month ($30.00 each)

*For your first visit for childcare, please call or text 916-990-1720 in advance and we will reserve you a spot. When you come in, we will help you set your account up to be able to book online for future visits.



Upgrade Your Yoga Experience


Choosing the right yoga mat and yoga accessories will make a huge difference for you and your yoga practice.  If you haven’t already noticed, at Spotted Dog Yoga, we are BIG fans of Manduka brand mats and mat towels.

Here are 3 reasons why selecting a Manduka brand mat will enhance your yoga experience for years to come:

  1. Lifetime Warranty*. After purchasing your Manduka Pro or Manduka Pro Light mat, get excited about the fact that you will have it for life! You will like it so much that you may end up buying another color! *The lifetime warranty for Manduka mats is available if the mat is purchased from an authorized dealer like Spotted Dog Yoga!
  2. Thickness and Density. Sore joints? These mats give you the ultimate balance of softness and firm to protect your joints. Breaking in these mats is a whole lot like breaking in a pair of running shoes. Over time you will notice that they get better and better.
  3. Non Absorbant.  Let’s face it, when you are doing hot yoga, you are going to sweat a lot.  Imagine if your yoga mat collected all of that sweat over a long period of time.  Then imagine breathing deeply in and out of your nose directly over the accumulated sweat.  Enough said!  Manduka mats are non absorbent and easy to clean so that every time that you jump on your mat, you’re assured a stink free ride.

When you start to sweat you are going to want to grab a Yogitoes or Equa mat towel!  A mat towel is light weight and non slip to give you extra grip when you start to sweat. Yogitoes and Equa mat towels are most effective when you slide them over the top of a wet yoga mat.

During your introductory period at Spotted Dog Yoga, you’ll have the opportunity to ride a rental Manduka yoga mat for free!  Also, for your very first class, enjoy a free mat towel rental on us!

After your first class, we recommend that you purchase a mat towel or two, but if you aren’t ready to purchase we also rent them for $4.00 per visit.

Don’t want the extra laundry?  Add on towel service to your membership!  For $15.00 extra per month, you get one each hand towel, bath towel, and mat towel per visit to the DOG!

Sun Salutations


Sun Salutation A and Sun Salutation B are a combination of poses that provide the perfect formula for re-awakening your body and clearing your mind. Once you settle onto your mat, these rhythmic and repetitive movements will increase your flexibility as you build heat and generate shift in your body! Over time, your body will start to crave the rhythm and energetic feeling that these movements bring.

Here are 2 reasons why Sun Salutations work every single time:

1) Slowly Building Heat. Sun Salutation A is a simpler combination of movements that is designed to slowly increase your flexibility while helping you generate breath and connection to your body. After a few rounds of Sun Salutation A, when the breath of the class really gets pumping, Sun Salutation B is introduced as a way to build an inner fire while targeting different muscles & parts of the body that are traditionally tight.

2. Thirsty for Rhythm. Think for a moment about a time in your life when you were in rhythm…and remember how good it felt! From day to day and week to week, amongst all of the things that are happening in our lives, one of the most valuable things we can do for our sanity is to be a creation for rhythm. Sun Salutation A’s and B’s will bring your body and your breath into sync and re-awaken your dormant energy.

WATCH: Sun Salutation A and Sun Salutation B.


Current “Light Up!’ Empowerment Program Leaders in each pose of Sun Salutation B!

Today is the day that you re-awaken your body again!  Swing in to Spotted Dog Yoga today for your daily dose of “feel good” yoga!

Deepen your understanding of yoga and SIGN UP for “LEARN YOGA” today!  This 6 session series that is guaranteed to give you the tools to build and take your practice to the next level!