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Introducing Bryony Body: The Exeter, NH Yoga Studio You Want To Know About

Bryony & Birch has expanded and we have a lot of feelings.

For starters, we’re feeling overwhelmed with gratitude for the Amesbury community. For our collective to have experienced the growth that it has in the age of a global pandemic is a testament to just how many incredible humans call the North Shore home. You’ve shown up on our mats for yoga, in our chairs for hair, in our studio for photos and on our porch to celebrate and support local makers and shakers. Thank you.

While we feel like we still have so many more exciting things to come in Amesbury, our next step in evolving happens to do with one of our other favorite places in the world – Exeter, NH. As lovers of this quintessential New Hampshire town that’s just a quick 15 minute drive from the flagship Bryony & Birch studio, we’re thrilled to announce that we have taken over Yogasmith Yoga Studio and are introducing our first brick and mortar space solely dedicated to yoga, fitness and wellness.

Scroll down to learn more!

What is Bryony Body?

Bryony Body is where yoga, fitness and wellness intersect. Located at 175 Water Street in Exeter, New Hampshire, our light and airy yoga studio space offers yoga and fitness classes for all levels.

When Bryony & Birch Founder, Katie Cavic, first started conceptualizing Bryony Body, she knew she wanted it to be accessible, restorative, invigorating, and something that helps soothe and strengthen people holistically.

Katie and her fellow Bryony Body yoga and fitness instructors know that the mind, the body and the soul are all interconnected, which is why Bryony Body also offers treatments such as reiki and crystal healing, nutrition coaching and massage therapy. It doesn’t matter if you’re going there to center or sculpt, you’ll leave feeling guided, grounded and grateful.

Meet the Bryony Body Instructors + Therapists

Katie Kavic
Owner & Instructor

 

Jessalyn Hudgins
Studio Manager & Instructor

 

Tayla David
Studio Manager

 

Kiana Morano
Personal Trainer & Instructor

 

Jessica Benedetto
Instructor

 

Jessica Gutstein
Instructor

 

Carolyn Rubin
Instructor

 

Gail Picillo
Instructor

 

Sharon Gordon
Instructor

 

Jennifer Freeman
Instructor

 

Wilhelmina Bradley
Instructor

 

Allison Dugas
Instructor

 

Ankati Day
Instructor

 

Becky Kollmorgen
Instructor

 

Hannah Reed
Instructor

 

Veronica Woodlief
Instructor

 

Stacey Sargent
Instructor

Click here to learn more about Bryony Body’s yoga instructors here.

Where’s the Class Calendar for Bryony Body?

As people who love planning our days, weeks and months well in advance – we’ve got you covered!

Click here to view the Fall/ Winter Bryony Body class calendar.

Your First Bryony Body Class is FREE!

We’d love for you to come say hello and see what we do, which is why we are offering everyone their first class free of charge! Get in touch via yoga@bryonyandbirchstudio.com to book your free spot!

How do I Book Classes at Bryony Body?

The best way to book your Bryony Body class or wellness session is to head to Mindbody. There you’ll find our class calendar as well as payment and membership options for everything from Yoga Sculpt to 101 Personal Training Sessions.

With Bryony Body memberships starting from just $20 a month, we have options to suit those who want to do just in-person classes, just virtual classes or a mixture of both! We also adhere to the ‘try before you buy’ and ‘I’ve changed my mind for a moment’ ways of life, so you’ll find introductory trial memberships too.

3 Tips for Starting a Yoga Practice

We get it. Yoga can be intimidating.

For some people, it’s the quest of trying to reach their toes. For others, it’s the confronting thoughts they fear they’ll hear if they stop to be still throughout their day.

Here are our tips for starting a yoga practice.

#1 START SMALL
You don’t need to dive into a 90 minute power yoga session on Day 1. You don’t need to hold a pose for as long as your instructor said. The beautiful thing about yoga is that it’s your practice, your journey and your choice.

#2 EXPLORE YOUR OPTIONS
Like pretty much everything in life, one size does not fit all when it comes to yoga. Just because you didn’t resonate with breathwork, doesn’t mean a more physical flow won’t accomplish your same wellness goals. Try out different classes and instructors.

#3 CELEBRATE YOUR WINS
Gratitude exercises are a great way to stay positive when it comes to finances, your career and even your relationships. Don’t forget to count your yoga blessings too! For example: give thanks that you simply showed up, even if you didn’t want to.

Continue reading The Bryony & Birch Times:

Bryony Bootcamp: Where Yoga & Strength Training Intersect in Amesbury

While some people may prefer a solo run or to pop in earbuds for a weights session, at Bryony & Birch, we’re all about group training.

For starters, we know how hard it is to find the motivation to even show up to a workout when you have a never-ending to-do list as well as the last season of that Netflix show you’ve been binging calling your name… When you commit to a class, you hold yourself accountable, which increases your likelihood of showing up and actually raising your heart rate, which increases your body’s production of happy chemicals like dopamine and serotonin! Yew!

Second, group fitness is a great way to connect with people who are likely to value the same things you do. It doesn’t matter if you’re new to Amesbury or simply looking for people who want to feel stronger and more centered, stepping out of your comfort zone and into a new group of individuals could be the exact energy exchange you’ve been looking for.

And third, there are loads of benefits of doing Bootcamp style classes:

Benefits of Bootcamp Workouts

  • More accountability (You’re more likely to show up AND work harder)
  • More variety in your workout (You’re less likely to get bored or plateau)
  • More bang for your buck (Designed to work your whole body while building muscle and increasing your cardiovascular fitness… basically: two birds, one Bootcamp)
  • More opportunities to socialize with people who encourage you to live a healthier lifestyle
  • More cost-efficient (They require less equipment to run the class.)
  • Can be done both indoors and outdoors (Keeps things exciting all year round!)

Scroll down to learn more about Amesbury’s Bryony Bootcamp and to book your first session!

What is Bryony Bootcamp?

At Bryony & Birch here in Amesbury MA, we’re lucky to have a lot of highly skilled personal trainers and yoga instructors. While we offer loads of yoga classes and personal training, one of our most popular offerings is the Bryony Bootcamp.

Bryony Bootcamp classes are designed for all levels of experience. Together, we focus on strengthening the core so we can more efficiently tone the rest of our bodies while protecting our spine.

As lovers of a full-body workout that mixes traditional calisthenics and bodyweight exercises with interval training and strength training, no class is ever the same and often brings in elements of yoga.

During the warmer months (and when weather permits, all classes are held at the Lower Mill Yard/Heritage Park.

Monday
7am Bryony Boot Camp with Kiana Morano
6pm Vinyasa Flow with Jessalynn Hudgins

Tuesday
6pm Power Yoga with Katie Cavic

Wednesday
7am Bryony Boot Camp with Kiana Morano
6pm Yoga Sculpt with Jessalynn Hudgins

Thursday
6pm Power Yoga with Jess Benedetto

Friday
7am Bryony Boot Camp with Kiana Morano
10am Vinyasa Flow with Jessalynn Hudgins

Saturday
8:30am Bryony Boot Camp with Kiana Morano
10am Vinyasa Flow with Jessalynn Hudgins

Sunday
10am Power Yoga with Jess Benedetto

Click here to book your spot!

Meet Bryony Bootcamp Trainer, Kiana Morano

As soon as Kiana Morano took her first steps, it was clear she was a natural-born athlete. Starting with gymnastics and then eventually gravitating towards lacrosse and volleyball, Kiana had an exciting athletic career right through college.

Today, she specializes in corrective exercises, strength training and most importantly- balance.

Kiana loves working with all people whether they are 8 or 80. By coaching them and showing them what confidence in the gym looks like and how it translates into confidence in life, she’s able not only to change a person’s physique, but also their mindset.

In fact, her favorite cue, which will be ingrained into each student’s head is, “Keep your chin up!”.

When Kiana isn’t in Tree Pose, she’s usually among the trees, hiking with her dogs Nala, Maverick and Ari.

Her goal for herself and others is to connect the mind and body so intimately that each person becomes a stronger, more grounded version of themselves.

Meet all of the Bryony & Birch Trainers

Bryony & Birch Studios Katie Cavic Teacher
Katie Cavic
Her Yoga M.O. – Smoothe, Sweaty & Challenging

Bryony & Birch Studio jessalynn Hudgins teacher
Jessalynn Hudgins
Her Yoga M.O. – Alignment & Posture

Bryony & Birch Jess Benedetto yoga instructor
Jessica Benedetto,
Her Yoga M.O. – Inclusive & Adaptable

Meet all of the Bryony & Birch yoga and wellness instructors here

Porch Fest 2021: Have Fun & Support Local

We officially kicked off our Porch Fest event series and are absolutely pinching ourselves!

Featuring live music, local food and beverages, small business pop-ups, a live art auction and raffle – we were able to raise money and awareness to sponsor local organizations and future artists initiatives!

When’s the next Porch Fest in Amesbury?

Aug. 20th, 2021 (rain date: Aug. 22nd)
Sept. 17th, 2021 (rain date: Sept. 19th)
Oct. 15th, 2021 (rain date: Oct. 17th)

Porch Fest is held right outside Bryony & Birch at 48 Main St. in downtown Amesbury. Click here for more information or to get involved!

Continue reading The Bryony & Birch Times:

Looking for someone to shoot your brand photos, wedding or family portraits? Meet our Go-To Amesbury MA Photographer, Kate Donovan.

Heading to the North Shore for a mother-daughter trip? Here are Amesbury Activities to do with Mom.

10 Things You Can Do To Manage Your Anxiety

If you suffer from anxiety, you’re not alone.

According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year. (And that’s just the ones they know about.)

While there are numerous reasons for someone to feel anxious, it’s safe to say that the last few years have not been a walk in the park. In between a global pandemic and polarizing political climate, people have lost jobs, homes, and their lives. It makes sense that you’re feeling the way you’re feeling.

While it may make sense that your body is going into overdrive to try to cope with uncertainty, trauma or whatever story your thoughts are trying to tell you, it does not need to be this way.

Scroll down to learn 10 things you can do to manage and prevent your anxiety from creeping in.

1. Become aware of triggers

Becoming aware of your body and mind is the first thing that’s going to help you take control and start steering yourself in a better (less anxious) direction. More often than not, many of our daily habits can exacerbate or even cause our anxiety.

Substances that can make you feel anxious:

  • Alcohol – #hangxiety
  • Caffeine – #jitters
  • Sugar – #sugarblues

Alcohol, caffeine and sugar are all notorious for triggering anxiety because of the way they interact with our central nervous system. While they may give us a dopamine hit that rewards us in the short-term, they can cause your cortisol levels to rise and ultimately disrupt sleep.

2. Protect Your Sleep

Sleep is when your body & mind repair, you process emotions and ensure that your systems can complete their cycles and start fresh. It is incredibly important to get between 6 and 8 hours every night.

Our circadian rhythm, which is our body’s production of cortisol to be alert and melatonin to sleep, cannot function properly if your body is strung out on caffeine, working to digest red wine or is rapidly producing cortisol because you’ve been staring at blue light wavelengths on your phone.

Tips for saving your sleep:

  • Don’t drink coffee after 12 pm.
  • Avoid consuming more than 2 alcoholic beverages.
  • Look into blue light blocking glasses to wear indoors once the sun has gone down.
  • Leave your phone out of your room.
  • Drink a cup of chamomile tea

3. Move Your Body

While food is the most over utilized tool for medicating when stressed, exercise is the most underutilized. By raising our heart rates and strengthening muscles, we are stimulating our brains, building endorphins and providing ourselves with an outlet to exert anxious energy.

If you’re feeling anxious:

  • Go for a walk
  • Swim laps
  • Take a group fitness class
  • Head to the gym
  • Practice yoga (more on this soon!)

4. Build Your Energy

While exercise is a brilliant way to trigger the release of endorphins, which help alleviate the symptoms of anxiety, there is only so much the body can give if you don’t have enough energy and oxygen in the tank. (Raise your hand if you’ve experienced the afternoon energy crash and need coffee or a beer to keep you powering through.)

Equally as important as moving your body, is taking time to do slow breath work, energy-building exercises from Qigong (pronounced chee-gong) or Tai Chi. An integral part of Chinese medicine, the concept of purposefully building energy has been practiced for hundreds of years.

Two treatments we really like are reiki and crystal work. Bryony and Birch has a reiki and crystal practitioner who is able to stimulate your body’s natural healing abilities by moving her hands directly above your body. She also places crystals on different areas of your body to cleanse and regenerate new energy. These sessions help relieve pain, anxiety, fatigue and depression. They also enhance your quality of life, boost your mood and may improve some symptoms and conditions such as headache, tension, insomnia and nausea.

Click here to book your reiki and crystal healing appointment.

5. Practice Mindfulness & Meditation

Mindfulness and meditation go hand in hand and can be a fantastic way for you to gain awareness about your thoughts without judgement. While mindfulness is something you’ll do while talking, walking, eating or crafting, meditation is a practice done independently.

Sometimes guided, sometimes not – you can use meditation to overcome the noise inside and outside of your head. Arguably harder than going for a run, taking time to sit or lie with your eyes shut down can help you become greater than your thoughts and ultimately transcend into a higher level of consciousness.
At Bryony and Birch, our yoga instructors incorporate their own personal touches of meditation throughout class with inspirational quotes, some of their own words, some of favorite poets or something that resonates with them and connects to their class. While in Savasana pose, some of our teachers wind you down in a deep guided meditation.

Click here to learn more about Bryony and Birch’s in-person and virtual yoga classes.

6. Practice Yoga

When it comes to managing anxiety, yoga can be a fantastic tool to help you feel centered, grounded and in-control of your mind and body. We personally love starting our days with a yoga flow because it allows both our bodies and minds to set an intention for the day. Instead of facing the day in a reactive manner, our practice allows us to be proactive.

At Bryony & Birch, we offer all levels and numerous styles of yoga designed to help you untense your muscles, shut down your brain and finish feeling revitalized.

Click here to view the Bryony and Birch Yoga class schedule.

7. Tap Into Your Resilience

Resilience is essentially your ability to recover from or adjust easily to change or a negative event. But what happens when the changes and negative events keep coming and coming and coming? How far can we be pushed?

The good news is: thanks to all of the lovely scientists who have studied neuroplasticity, we have the power to change our minds and thinking.
Tips for building resilience:

  • Adopt a Growth Mindset (we recommend reading Mindset: Changing the Way You Think to Fulfill Your Potential by Dr Carol S Dweck.)
  • Recognize when you need to take time out to do breath work, take a walk or have a nap.
  • Reframe your thoughts. (Tony Robbins once said: “Life isn’t happening to you, it’s happening for you.”)
  • Put time between your initial reaction and your actual action.
  • Be clear on your values and goals. (If you’re not making value-based decisions, you’re more likely to find yourself in unenjoyable situations.)

8. Do a Digital Detox

We thought about putting your phone/ social media under #1, but really digital triggers are in a league of their own!

Even if you haven’t directly been affected by the hurt in the world, it’s common to experience compassion fatigue. It’s okay to take a break, re-center and come back when you’re ready and more equipped to do something positive with what you’re reading and seeing.

As for social media – it’s so easy to let these apps suck our time, make ourselves compare what we have to others and get caught up in an overly-filtered world.

Tips for unplugging:

  • Delete your social media apps from your phone
  • Delete your news app
  • If possible, delete your emails from your phone
  • During the workday, put your phone on airplane mode when focusing on a task
  • Avoid having the TV or radio on as background noise.

9. Speak to a Cognitive Behavioral Therapist

Cognitive Behavioral Therapy is a great way to find the mindfulness tools you need to help build your resilience and get objective advice regarding a particularly difficult situation.

While it may be difficult to find someone to see in person these days, there are plenty of people offering Zoom sessions.

10. Speak to an Integrative Medicine Practitioner About Your Gut Health

Your gut and brain are interconnected, which means when your gut isn’t happy, your brain isn’t happy. Do you feel your anxiety in your stomach? What are your bowel movements like? There’s a chance that inflammation in your gut could be making your anxiety symptoms worse.

Integrative medicine practitioners look at your diet, lifestyle and medical conditions to help treat the cause of your ailments, not just the symptoms.

Yoga in Amesbury and around the world

While we offer in person group and private yoga classes at Bryony and Birch in Amesbury, we also have a virtual yoga app that gets you a spot no matter where you are in the world.

Designed to make mindfulness and exercise convenient and accessible, the Bryony & Birch Virtual Yoga app is available in both the App Store and Google Play.

What you get for only $29.99/month

  • Unlimited live virtual yoga classes
  • 24/7 access to on-demand library of classes
  • In-studio classes (Subject to availability)
  • Outdoor classes (Weather permitting)
  • 10% off one salon service per month at the Bryony & Birch Hair Loft (located downtown Amesbury, MA)

 


App Store | Google Play