Guest Teacher Luca Richards

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Spotted Dog Yoga is excited to host international yoga teacher and published yoga researcher Luca Richards for two days in October!!

Luca Richards is an E-RYT 500 and a Certified Baptiste Power Vinyasa Yoga Teacher. Luca is trained in a number of fitness modalities, holding certifications in both classical and contemporary Pilates as an instructor and teacher trainer. Luca enjoys and shares a yoga practice that is both physically challenging and inspiring with a message that is tangible and grounded. He invites all his students to step out of their comfort zones and into powerful new possibilities. He uses creativity and humor to bring a powerful lightness to both the body and spirit.

Luca teaches classes, workshops and conferences throughout the USA and internationally, including Yoga Journal Live, ECA Thrive Fitness Conference, and presented at the White House in Washington, D.C. for Michelle Obama’s “
Let’s Move Campaign.” Luca uses his love of yoga to offer service to the local and global community, including his work with Africa Yoga Project in Nairobi, Kenya and Standout Yoga, an organization he founded that supports at-risk youth. In addition, Luca has been published in academic research on the efficacy of yoga in collaboration with the University of Miami and with Florida International University.

“I am inspired by authentic connection and joyfulness in my practice, in my teaching, and in my life. I am committed to being with what is and to live fully in each moment. I have personally benefited from yoga in every way, revealing my own fluid strength and powerful vulnerability. As a teacher, my intention is to create a space where each student can experience their own greatness, without limitation or expectation.”  


JOIN LUCA AT SPOTTED DOG YOGA


Monday October 23rd 6-8pm

TRUE NORTH.
A special class focusing on true north alignment:
Cost: $20

Tuesday October 24th 6-8pm
 

EXPAND YOUR BRAND.  
Open to certified yoga teachers.

Discover how to optimize what you do well, recognize your strengths, and do them with purpose. Gain tools to deepen your connection with your students and share your unique gifts. Create an individual brand that will make you thrive. Simply stated by entertainment legend Dolly Parton:” Find out who you are and do it on purpose.” This workshop will be packed with humor, everyday wisdom, and practical applications that will transform every area of your personal and professional life.

Cost: $25
Luca
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Just Call Her SUNSHINE!

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You’ve seen her at the front desk…get to know Chantell Trumbull (nickname Sunshine) a little better! She has been married to her wonderful, fun loving husband Shawn for 22 years. The two met on the first day of their freshmen year in the dorm of Whitney Hall at CSU, Chico (they lived on the same floor). Chantell and Shawn have two teenage boys, Jake (17) a senior in high school and Cole (15) a sophomore. When the boys were little they tried a lot of different sports…soccer, little league, lacrosse, basketball…but the two have settled into their favorites, soccer for Jake and crew for Cole. The Trumbull family has two dogs, Murphy a ball and water loving black lab and Oreo a half poodle/half beagle mix called a poogle, otherwise known as the ‘fun police’ as he barks whenever too much fun is being had in the house!

Chantell has been practicing at SDY for ‘1 glorious year’ and loves everything about it because it feels like home! She loves the chill vibe, being with the community, practicing next to her people, making new connections and the support and encouragement we all show one another! You’ll mostly see Chantell practicing in the morning or at noon, though sometimes she likes to have a ‘lazy morning’ and show up later in the afternoon. About a month into her practice at SDY, Chantell mentioned to Nick that if we were looking to hire someone, she would like to be considered. Shortly after, she showed up at SDY for the first interview she has ever gone to in yoga pants!

Since starting her yoga practice, Chantell is more connected to herself and in-tune with her thoughts and feelings. She has become more ‘heart centered’ and open with herself and those around her. Life flows much more smoothly for her this way! She has also learned that she is enough, just as she is. She is doing her best on and off the mat…everyday is different and that is ok! Chantell has participated in our 40 Days to Personal Revolution program twice because she loves getting to know people and getting REAL! She has also completed our Connect: Assistant Program and has discovered that assisting is her new favorite thing! Chantell is now enrolled for our next Light Up! Teacher Empowerment Program beginning in October! She is excited for the program and just KNEW that it was time for her to take this next step. Chantell’s advice for anyone considering the program…“Don’t think, just do!” If your heart is nudging you in a certain direction…GO! Your heart is never wrong.

We appreciate ALL that Chantell does for our SDY community! She is the friendly face you first see when you come in, the excited assistant who can’t wait to see what you can do and just an all around amazing woman!

Community Feature! Meet Lena Morton!

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Meet Lena Morton (otherwise known as LeeLee, Mommy or Boss)! Lena and her high school sweetheart, Adam, have been together for 15 years and married for 10. They have two wonderful children who are the light of their life, Isabelle (8) and Austin (4). The Morton family also has a beagle named Callie (or Cali-Bunga as the kiddos call her) who is 12 years young, energetic and obsessed with playing fetch. They all love boating, camping, softball/baseball and pretty much anything outdoors…this family is on the go ALL of the time!

Lena is half Lebanese, speaks Arabic, lived in Lebanon for 4 years and loves the culture. She is a registered dental hygienist who LOVES to read and cook. Lena has a bucket list that gets longer every year! She has completed some things on it such as finishing a Tough Mudder Challenge in Tahoe (2016) and running a half marathon (2014).

Lena has been practicing yoga at SDY since July 2016, which has become a newfound LOVE! Her yoga practice has helped feed the balance she was seeking and she also finds herself being PRESENT in each moment, taking each day one at a time and utilizing ujjayi breathing when she is feeling overwhelmed. Lena takes pride in teaching the tools she has been practicing such as patience, presence and PLAY to her children. Both of her children beg her to come to SDY and love exploring what their bodies can do, feeling connected to their inner self, meeting up with old and new friends and being a part of a wonderful community.

Having completed “40 Days to Personal Revolution” several times at SDY, Lena says that the commitment to the program is so minimal in comparison to the awakening you WILL achieve. You will establish a deeper connection to yourself through the tools the program provides and increase your commitment to your weekly practice and taking care of your body (nutrition and mental wellness). Lena is extremely excited to take the next step on her yoga path with “Light Up! Teacher Empowerment Program” starting in October! Her love of yoga began in her FIRST class and she wants to help others achieve this same feeling! Lena believes the program will be life changing and is READY NOW! To anyone who may be on the fence about signing up for either “40 Days to Personal Revolution” or “Light Up! Teacher Empowerment Program,” Lena encourages you to also be READY NOW! Life is too short too wonder about what is possible!

Lena thanks each member of the SDY community for “being you!” Every smile, every hug, every high five and every laugh encourages her to show up with her mat and an open heart! She loves that Baron Baptiste says, “the greatest source of natural power we have available to us is being ourselves,” because this is exactly what she can be at SDY!

We LOVE Lena’s dedication and love for her yoga practice! She brings an element of fun and play to the studio every time she walks in and truly embodies what it means to “LIVE your yoga!”

Freedom Lies In Being Bold

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“FREEDOM LIES IN BEING BOLD.”

-Robert Frost

Stepping into leadership is not an easy task and can in fact be downright intimidating. What we know to be true from our experience at every new level of training is that taking the next step is going to be BOTH exciting and scary. In moments of “decision,” the fear or resistance we feel should not make us retreat but causeus to move forward. Consider that often the thing we avoid or find excuses not to do, is the thing that we are MEANT to do.
We are thrilled to begin “BE BOLD: Advanced Leadership Training” at Spotted Dog Yoga this Saturday AUGUST 12th. This program has been created as an access for SDY teachers and “LIGHT UP!” 200 Hour Teacher Empowerment graduates to continue and expand their development as leaders. 
Congratulations to Kristin Obregon, Jennifer Cox, Stephanie Tice, Rick Cheney and Emily Kendall for being accepted into “Be Bold!” In the next year, they will revolutionize and transform themselves as human beings, students, teachers and leaders in our community!
Wherever you are in your yoga journey, Spotted Dog Yoga has a great program for you.  We invite you to enroll for “Learn Yoga” Beginners Series starting August 15th, “40 Days To Personal Revolution” starting September 5th and apply for “Light Up” Teacher Empowerment Program starting October 21st.
The Spotted Dog Yoga family acknowledges YOU for taking the lead in your practice and growing our community from the inside out!
-Nick and Katie

Yoga for Runners

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In an ideal world I would run most days and practice yoga at Spotted Dog daily. (In this ideal world I also never get angry and weigh 123 pounds!) If you’re balancing real life and running, and want to stay strong and flexible, here are some key poses that will help balance your body on the days when you’re pressed for time or have to choose between going on a run and getting to a yoga class. These poses are best practiced after running when your muscles are warm and most receptive to the benefits of stretching.

1.Child’s Pose – This pose releases tension from your shoulders and lower back, and stretches the fronts of your legs and feet.Childspose

2. Ragdoll – In Ragdoll your hamstrings are stretched and the lower back continues to get some love.

Ragdoll

3.Downward Facing Dog – Down Dog is a great pose for strengthening the upper body, plus it stretches tight calves. To intensify the upper body benefit and add hip opening to the pose, move into Three Legged Dog by lifting one leg behind you, then bending the knee of the lifted leg and opening your hips to the side.

Downward Dog

4. Half Pigeon Pose or Figure 4 Pose – Both poses will open tight hips and you should choose whichever pose feels best for your body. We practice Half Pigeon Pose in most classes at Spotted Dog. Figure 4 Pose has the same benefits, but you lie on your back, which can feel great after a run, and may be better if you have knee issues. See any of the great Spotted Dog teachers if you have questions about Figure 4 or any other pose.

Half Pigeon Step 1

Half Pigeon Step 2

Commit to taking 5 minutes after your run to run through these poses. If you have more time, add in a minute or two in Savasana and send gratitude to your body for letting you run.

See you on the mat!

Leslie

Owner/Blogger Leslie Gandy Yoga and Fitness

Leslie Gandy

Upcoming events at Spotted Dog Yoga in Folsom, California.

Teacher Training Essentials

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Nick and Katie, assisted by Dawn, will be leading a new group of students through the “Light Up!” 200 Hour Teacher Training, starting on September 24th. I completed teacher training through Spotted Dog Yoga in April this year and it was one of the best things I’ve ever done. Here are a few thoughts on being prepared for teacher training.

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  1. Have a regular yoga practice. I hadn’t practiced yoga consistently in more than a year when I started teacher training. This was not ideal (sarcasm, understatement). A foundation of 3 to 5 classes per week will help you withstand the physical rigors of the training program.
  2. Get comfortable with not knowing. Teacher training is designed to challenge you and to disrupt business as usual. So don’t be surprised when you find yourself out – way out – of your comfort zone.
  3. Find deodorant that works. You’ll be sweating a lot in close proximity with other yogis. A great deodorant will make you smell, if not great, at least less bad.
  4. Prep quick healthy snacks. Breaks are often short and have to be used for many purposes, and bringing snacks means you’ll never have to choose between a shower or food when you’re dying for both.
  5. Trust the process. You’re in great hands at Spotted Dog and even when things feel tough and you don’t think you can go on, remember that you are stronger than you know, and that everybody guiding you through has been in your shoes.

I’ll never regret doing teacher training. If you’re considering it, just do it. Even if you don’t think you’ll ever teach. Even if you’re not sure you’re strong enough. You’ll be amazed at who you can become at the end of the journey.

See you on the mat!

Leslie

Owner/Blogger Leslie Gandy Yoga and Fitness

Leslie Gandy

Back to School for Grownups

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For many people a new year represents a new start, an opportunity to begin again, a time to disrupt business as usual. To me, fall offers that very same opportunity. Maybe it’s the memories of my own new school supplies and the excitement that came with meeting your teacher and entering a different classroom. Although my kids always complained about summer coming to an end, there was the same kind of excitement for them. But as grownups, unless you’re a teacher, you don’t get the back to school experience (and for teachers it’s way different than it is for students, I would guess).

Back To School For Adults

This year I intend to treat the day after Labor Day as my own personal reset date and I hope you’ll do the same. This weekend I’ll revisit some goals I set at the end of SDY’s Teacher Training and identify specific actions I can take to move closer to what I want the most. Then I’ll have two weeks of gentle implementation, which enables me to further refine whatever I’ve committed to. For example, in a perfect world I would practice yoga and get 20,000 steps every day. But experience has told me I’m setting myself up for failure if that’s what I’m aiming for, because that just doesn’t work for me. Those kinds of issues can be worked out during those two weeks.

Come Tuesday, September 8th, it’s time to get serious. And the timing of this school year new year is beautiful, because it gives some structure and weight to your commitments at a time when it’s just so easy to lose steam as the days get shorter and the weather more unpredictable (can we get some rain please?) and staying in bed becomes more appealing than ever. Another great thing is that staying disciplined in the months leading up to the holidays means you won’t start the calendar new year with big sweeping changes that need to be made.

If any of your commitments have to do with healthier eating, consider signing up for Christine Ice’s “Rejuvenate and Reset: 5 Days to Vibrant Health” class at Spotted Dog on Saturday, September 12th. In the two-hour seminar, you’ll learn how cleansing and detoxing your body will revitalize and start you on a path to more vibrant health. The seminar will be followed by five days of mindful yogic eating, based on a foundation of fresh, organic, beautiful foods. Your health coach, Christine, will provide daily check-ins and support to keep you on track. This process will remove toxins from your liver and colon, fire up your digestive energy, boost your immune system, and increase mental focus and clarity.

That’s my plan. So who’s with me? I’ll post some of my commitments in the Comments section, and I’d love it if you’d post yours too.

See you on the mat.

Leslie

Owner/Blogger Leslie Gandy Yoga and Fitness

Leslie Gandy