Tag Archive for: exeter

Gamify Your Wellness With These Health & Fitness Apps

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As a self-confessed over-achiever, one life hack that suits my personality dangerously well is gamifying health, wellness and fitness. That’s right, if I don’t get points for it, then I don’t want to do it. Kidding… kinda. In all seriousness, I’m not the only one who has found the gamification of health & wellness to be a true game changer. If you’re someone who likes using data to track and better your wellbeing, I’m with you. Tracking my behaviors and habits, and using that data to improve my health and wellness just feels good. Here is a list of some of my favorite health and fitness apps & tools that gamify wellness for our data-loving 30-something hearts.

Apple Watch for Activity Tracking

Apple Watch users use the Activity app to track how much they move, exercise and stand every day. The Move ring shows how many active calories you’ve burned, the Exercise ring shows how many minutes of brisk activity you’ve completed, and the Stand ring shows how many hours in which you’ve stood or moved for at least a minute. My personal favorite feature, however, is the step counter. I have a daily goal of getting 10k steps in, and I think most step-counting lovers would agree that it takes a lot more movement than you may think to meet that goal every day!

Daily Dozen for Nutrition Tracking

Dr. Gregor’s Daily Dozen app leaves calorie and macro counting at the door, and instead – gamifies eating a well balanced diet by suggesting daily servings of all the important food groups. “It has completely transformed how I eat,” a friend told me as she recommended it. “It’s added a foundation of fruits and vegetables to my day. When I go out to eat, I’ll change my order to opt for a side salad, just so I can get all of my greens and check that off my list in the app.” It also can be set to remind you to exercise and take your vitamins – an efficient and encouraging wellness checklist, all in one.

InsightTimer for Meditation

Findings on the health benefits associated with a daily meditation practice are astounding, and yet, it can still be one of the most difficult practices to incorporate into our day. Enter Insight Timer, a free meditation app that gives us the opportunity to “get centered” through group events and guided meditations from psychologists, spiritual teachers, and even celebrities. And the gamification component? Nothing feels quite as good as being reminded that you have a 30 day streak of meditation going.

Streaks for Habit Tracking

The Streaks app refers to themselves as “The to-do list that helps you form good habits.” Sign. Me. Up. Whether it’s forming a habit around flossing your teeth daily or making sure you dog gets a walk in, the app rewards you for every day you complete a task by extending your streak. And us data lovers love a good streak – we want healthy habits & completed checklists, right? This one is highly recommended for anyone who leans on a to-do list to get things done!

SleepCycle for Sleep Tracking

I’ve been using SleepCycle for about 5 years now, and it still amazes me that I can look at that much data around when I go to sleep and when I wake up. In addition to using it for sleep tracking, I also love their alarm feature. Instead of setting it to wake me up at a specific time, I choose a 30 minute window, it alarms me with beautiful and peaceful chimes when I’m in the lightest phase of sleep within that window. This means that I’ve never been aggressively jolted out of my sleep, and I always wake up feeling well-rested and ready to seize the day.

Our Challenge to You

We’ve obviously given you a lot to think about above, so we challenge you to pick one area you want to focus on, and gamify it (just for fun!) There’s a lot to learn about how much we move, or sleep, or eat – and knowledge is power. Get out there and move!

Let’s Move! Tips for Sneaking in Exercise Every Day

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As a mother of a 1 year old who is in the thick of his first winter at daycare, I can safely say that all expectations of a consistent gym routine are officially out the door. But in the ongoing practice of being kind to myself, I don’t sweat it (literally.) Instead, I look at it as an opportunity to get creative and make some changes to my lifestyle, by sneaking in fitness where I can.

If you struggle with creating a consistent gym routine, here are some tips for how you can move your body every day to get the exercise you need.

Set a daily step goal

If I can’t fit a workout into my day, I always try to get my 10,000 steps in. For those of us who live outside of a major city, that means doing at least a 1-2 mile walk, parking at the back of the parking lot, taking the stairs, and in general doing whatever you can to work a little extra walking into your everyday routine. A fitness tracker will help you get serious about your daily step goal and will majorly up your likelihood of reaching it every day.

Include yoga in your morning routine

One of the best ways to get moving first thing in the morning, is to carve out 5 minutes for some stretching and sun salutations. Not only is it a relaxing way to wake up your mind and begin your day, but it gets the blood pumping too! Especially after laying down for 7-8 hours, our backs, shoulders and limbs need some stretching before we put them into overdrive for the day.

Stand while you work

Standing desks are no longer just for tech startups. Everyone is hip to the fact that just because we may be sitting at a desk 5-8 hours per day, doesn’t mean we need to be sedentary. We can move while we work! I don’t have a standing desk (I like to stand at my countertop or a hightop table in my office,) but standing desks are excellent ways to secure some fitness in your work day.

Keep weights & fitness bands in your office

Another way to incorporate fitness into your workday, is by keeping your weights and fitness bands nearby, in your office space. This way, you can set a reminder to get up every hour and do 5 minutes of activity. And if you don’t have weights or bands, don’t fret. Set that reminder for every hour and do 10 push ups, 25 crunches and a 1 minute plank. An excellent way to build strength and force yourself to take necessary work breaks!

Join a fitness class… last minute

When I’m out of my routine, it’s extra difficult for me to be inspired to create a balanced workout for myself in the gym. That’s why I choose fitness classes in the winter season. Not only are they the most efficient workouts, but all you have to do is show up and stay the length of the class. That, I can do!

Instead of booking the class ahead and then potentially having to cancel it because you or someone in your family got sick, just call up the studio (or log onto MindBody) a few hours before to see if there are available spots. I find that if I sign up within two hours of the class, I don’t have time to think about it – I just go.

If you’re in the Exeter area, you can look up a yoga and fitness class at Bryony Body, here on our class calendar.

Get moving at Bryony Body

Even though we’re in the business of fitness, we still understand how difficult it is to keep a consistent workout routine week in and week out. That’s why we strive to give you tools and confidence to work wellness into your life, in whatever way works for you. And if you ever get a chance to stop by Bryony Body for a class, we think you’ll love it and will welcome you with warm arms. Get out there!

Take a Barre Yoga Fusion Class For an Optimal Mind Body Experience

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It’s April, and we’re willing to bet more than a few of you have gotten behind on those well-meaning New Year’s resolutions. Well, why not get a fresh start with a new class? Maybe you’re familiar with our yoga classes, but did you know that we also offer strength training classes as well? Today we’ll be talking to one of our instructors, Jessica Gutstein, about her specialty – our Barre Yoga Fusion class! But first let’s tackle a couple of common questions regarding barre.

What is a Barre Yoga Fusion class?

If you’ve never heard of barre, don’t get confused – it’s not just for ballet dancers! Our 45-minute Barre Yoga Fusion class combines the essential elements of barre and yoga for an optimal mind-body experience. The low-impact, high energy Barre workout is designed to improve flexibility, tone, and strengthen the body through the use of small isometric movements, weights, and resistance exercises. The yoga elements of the class focus on breathing, lengthening the muscles, and quieting the mind. By combining these modalities, you will feel relaxed, recharged and ready to make the most of your day. This unique sequence is designed for all fitness levels.

Is a ballet background necessary to do a Barre Class?

No! You don’t need any ballet or dance experience at all to fully interact in and enjoy our Barre Yoga Fusion class. Barre was originally designed by a dancer, Lotte Berk, who started teaching in the 1970s and continued until she was well into her 80s. Some of her more famous clients included Joan Collins and Barbra Streisand. Because Lotte wanted both dancers and non-dancers to be able to reap Barre’s benefits, she designed the exercise to use basic dance positions that aid in developing muscle tone and core strength. Many Barre classes utilize a barre like ballet dancers do, however, it can also be done on mats on the floor or with no equipment at all. Barre can have therapeutic benefits as well and many have used it to ease back into exercising after an injury.

Photo Credit: Kate Donovan Photography

Meet Our Barre Yoga Fusion instructor, Jessica Gutstein

Jessica has been practicing yoga since 2002, teaching yoga since 2007 and teaching barre since 2017. To the Seacoast community and Bryony Body, she brings years of experience as well as a love for the mind-body connection each exercise provides.

“Leading this class is the greatest joy for me. Each student arrives with whatever body and mind they were blessed with on that particular day.

My goal is to help quiet the noise that life is constantly throwing at us through movement, breath work and a grounded approach to full body wellness. I want students to leave feeling a sense of strength and space in their bodies and minds, ready to tackle their day.”

Why might someone enjoy a Barre Yoga Fusion class as opposed to just doing Barre or just doing yoga?

Our instructor, Jessica says, “A barre yoga fusion experience combines the core tenants of both a high energy barre workout with the meditative and healing aspects of yoga.”

The beauty and healing lies in the strength and stillness, grit and grace that this synergistic practice offers.

Jessica continues, “The practice can be modified for all fitness levels and emphasizes basics of breath, stretching/lengthening, body awareness and concentrated muscle and core development.”

What times and days of the week do you offer the class?

Our Barre Yoga Fusion class is offered at Bryony Body in Exeter, NH on Wednesdays from 9:30 – 10:15am. To try it out, you can sign up on MindBody and if you’re a first timer, take advantage of our introductory 1-month trial membership.

Photo Credit: Kate Donovan Photography

Join us at Bryony Body

Now that you have a better handle on Barre (excuse the pun), we hope you will come check out a class! We look forward to welcoming new students no matter your age, body type, or experience level. Barre not your thing? We have several other types of classes to choose from, including strength training and basic yoga which you can find on our Bryony Body Yoga and Wellness Classes page. We are committed to meeting you where you’re at, so contact us today so that we can help you get started on the next step in your wellness journey!

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Spring Round-Up: Our Favorite Local Businesses in Exeter

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Now that the weather is warming up, we thought we’d invite you to take a virtual stroll with us along the Squamscott River near our Bryony Body location in Exeter and let us introduce you to some of our favorite neighbors and their boutiques and shops that we’ve discovered since opening here back in the fall. Whether it’s trendy threads or tasty treats, we’re sure you’ll love supporting these small businesses in Exeter, NH as much as we do!

Forest + Ash Design Company


Photo via Forest + Ash

The founders of the design company, Forest + Ash, are Hannah and Robin, two ladies with a passion for “creating beautiful spaces with a fresh and modern approach.” We couldn’t agree more. The ladies offer design services for all your spaces, be it renovation, construction, or interior, and their shop is a treasure trove of jewelry, gifts, accessories, art, and home and kitchen decor.

forestandashdesign.com
24 Water St, Exeter, NH 03833
603-758-3175
hello@forestandashdesign.com

 

Laney & Lu

Photo via Laney & Lue

A lot of our staff have found their way to this delightfully modern cafe. Located right next to Forest + Ash, how could we stay away? Offering a wide variety of locally sourced and organic beverages, smoothies, salads, sandwiches, and bowls, all of which can be enjoyed on their adorable outside patio. But what really won us over is how Laney & Lu’s have partnered with the local community to serve over 3500 meals to local hospitals, police and fire departments. Hearts!

laneyandlu.com
26 Water St, Exeter, NH 03833
603-580-4952
hello@laneyandlu.com

 

Water Street Bookstore

Photo by Water Street Bookstore

We love a good stocked bookstore to go with a hot beverage from Laney & Lu’s. Whether your fancy is fiction, humor, medical musical, philosophy, poetry, science or self help, Water Street has it all, and if they don’t have it on hand, they can help you find it. The largest independent bookstore on the NH seacoast, Water Street also partners with the annual Exeter Lit-Fest and hosts local authors for talks and book signings.

waterstreetbooks.com
125 Water St, Exeter, NH 03833
603-778-9731
info@waterstreetbooks.com

 

Soleil’s Salt Cave

Photo by Soleil’s Salt Cave

When winter has clogged our noses and dried out our skin, we head for Soleil’s Salt Cave. Soleil’s features salt caves stocked with thousands of pounds of Himalayan salt that is millions of years old. Halotherapy, or the practice of breathing in air that’s been infused with salt particles, has been used as treatment for bronchitis, asthma, allergies, pneumonia, and even Covid-19! Halotherapy improves your breathing and increases the amount of oxygen in your blood. The salt can also be beneficial for your skin, helping with conditions such as eczema and psoriasis. Their zero-gravity chairs are perfect during a private session in one of their salt caves.

saltcavenh.com
130 Water St, Exeter, NH 03833
(603) 418-7508
info@soleilsaltcave.com

 

Lunachics

Photo by Lunachics

Right next door to Soleil’s, you’ll find a welcoming huddle of fashionista superheroes at Lunachics! The stylists at Lunachics are here to help you find your best new look with a wide selection of merchandise from ”local, ethical, and female founded brands”. We love every one of the staff, they greet every customer with a smile and thoroughly enjoy partnering with you to put together the perfect outfit to suit your unique sense of style.

lunachics.com
131 Water St, Exeter, NH 03833
603-777-9956
shop@lunachics.com

 

Cymbidium Floral

Photo by Jessica Theos Photography

Walking into Cymbidium Floral you are immediately surrounded by the color and fresh scents of spring, no matter what time of the year you visit, which is why it’s always a breath of fresh air to us. The owner, Jessica Christofersen, makes a weekly pilgrimage to the New England Flower Exchange to ensure that you, the consumer, gets the absolute best of flora every time you visit. Cymbidium also offers floral design services for intimate gatherings and bridal parties.

cymbidiumfloral.com
141 Water St, Exeter, NH 03833
603-772-1300
info@cymbidiumfloral.com

 

D Squared Java

Photo by D Squared Java

One of the reasons we’ve added D Squared Java to our list of faves is not only do they have some truly stellar coffee and tea beverages (be sure to check out the spring-themed lavender latte!), but they are committed heavily to environmental sustainability. Their coffee is sourced from local vendors, as are their pastries and baked goods, and they have a loyalty program which lets you utilize your own coffee cup or travel mug, and after ten visits, you get a free cup of coffee! We’re in.

dsquaredjava.com
155 Water St, Exeter, NH 03833
603-583-5646
dan@dsquaredjava.com

 

The Willow

Photo by HM Collins Photography

A resident of Exeter for over 20 years, the Willow has quickly become our go-to for home decor essentials. Much of their merchandise is curated from local artisans, and whether you’re looking for some extra added flair for your walls, your gardens, your tabletops, or even yourself, the Willow has something for you.

thewillowexeter.com
183 Water St, Exeter, NH 03833
603-773-9666
shop@thewillowexeter.com

 

Stillwells Riverwalk Ice Cream

Photo by Stillwells Riverwalk Ice Cream

We like to save the best for last, and we couldn’t think of a better way to finish off our virtual stroll than at our favorite ice cream shop, Stillwells. Stillwells features over fifty flavors of ice cream, as well as a variety of sherberts, frozen yogurt, Italian ice, soft serve, and even gelato! They take custom orders for ice cream pies and cakes, and it’s a good thing they sell their ice cream sliders in six packs, because you won’t be able to stop at just one.

stillwellsicecream.com/locations/exeter
190 Water St, Exeter, NH 03833
603-777-5077

 

Yoga at Bryony Body in Exeter, NH

Photo by Kate Donovan Photography

Thanks for letting us show you around downtown Exeter. We hope the next time you’re in the neighborhood you’ll stop by Bryony Body to say hello. We offer a variety of classes including yoga, strength training, and reiki and crystal healing. A list of our full offerings can be found here. We look forward to seeing you soon!

Meet Your Yoga Instructor: Jessalynn Hudgins

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We had the pleasure of sitting down last week with Jessalynn Hudgins – yoga instructor, holistic wellness consultant and the studio manager at Bryony Body, our yoga studio in Exeter, NH. She taught us all about her journey with wellness, yoga and everything in between. Keep reading to learn more about how she’s actively changing the stigma around mental health in the workplace all while helping people find their zen.

Jessalynn sees yoga as her lifeline.

Credit: Kate Donovan Photography

Her peaceful escape from her high-functioning lifestyle. Fifteen years ago, she was in the heart of her career working in finance. She had a self-described “work hard, play hard” mindset and pushed herself to extremes mentally and physically. Yoga was a way for her to counteract any unhealthy choices she was making at the time.

After leveraging a few different roles in the business world, she found herself at the peak of her finance career working in operations for a distinguished private equity firm. This was high-producing, yet quickly became toxic and shut their doors, leaving her jobless. Jessalynn decided this was the perfect opportunity to chase one of her longtime dreams: visiting Bali and receiving her yoga certifications.

She headed straight to Bali in 2019 and began an intensive month-long yoga certification process. Six days a week beginning at 6am each day, Jessalynn learned the power and challenge of stillness in addition to understanding where anatomy and philosophy meet.

A fresh perspective on wellness

Credit: Kate Donovan Photography

Fast forward to the Spring of 2020, just as the pandemic began, she moved to Newburyport with a fresh perspective on wellness. Soon after she met Katie and was introduced to the Bryony and Birch family in, what felt like, divine timing. She began teaching through the Bryony Body studio while simultaneously creating her own wellness consulting business, Whole Health Wellness.

Jessalynn’s consulting business merges her business expertise with her passion for health. It’s been a labor of love, but extremely rewarding to work with local businesses. Her biggest challenge is getting the decision maker of each company to understand the power of providing health and wellness services for their employees. From there she works with her clients to supply services ranging from physical and emotional counseling to nutritional guides from registered dietitians, to financial security coaching. All her services are assisted by providers certified in their fields.

Jessalynn’s lifestyle has changed quite a lot since moving out of the finance realm. She finds that her yoga practice keeps her zen and centered and she keeps her hands (and heart) full by managing the Bryony Body studio.

When asked what the #1 misconception about yoga is, she tells us it’s the idea that you need to be flexible. She finds that being flexible in the mind actually trains your body to follow and you come to realize it isn’t just about the body, but the 8 limbs that yoga is built on, which becomes very spiritual.

Finding her support system

When she isn’t teaching yoga or consulting, Jessalynn enjoys having strong self-care practices. She has a green thumb with a house full of plants. She also has a white fluff-ball cat named Elle that she adores. When asked what it means to be an empowered woman, she says it all starts with having an awesome support system, which Bryony and Birch is for her. Not only as business partners but also as friends. Her favorite quote and mantra is “A rising tide lifts all boats.” To her this means staying positive and uplifting all those around her.

You can stay in touch with Jessalynn by following @wholehealthwellnessusa and learn more about Bryony Body here.

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

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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

 

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.

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