Tag Archive for: yoga

Back to School: A Fresh Start for Creating New Habits

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The New Year is famous for its slogan, “new year, new you!” In January, gyms are packed with aspiring weightlifters, and bars are empty as we take our annual sabbatical from booze: Dry January. We’re all pumped to become the best versions of ourselves after weeks of holiday feasts and fun. It’s a perfect time for turning a new leaf and ringing in the new year with that buzzing sense of change and optimism. This has predictably been my way of starting off the new year too—sweating alongside a jam-packed yoga studio and heading home to meal prep my salads for lunches the following week.

The problem arises within two months; I’ve lost most of my momentum, and by spring break, I’m not even sure what my goals were to begin with. Good habits are finicky and are heavily influenced by the environment. One vacation can throw us off our 60-day Duolingo streak. Moving houses just down the street can change our morning walking routine. After reading James Clear’s “Atomic Habits,” I became slightly obsessed with setting good habits in all areas of my life, and the main thing I’ve discovered is that habits need to be flexible and work with our ever-changing lifestyles to take root.

Since going back to school serves as another significant milestone in the calendar year, let’s use this time for a fresh start to revisit and refine our goals. Here are five strategies I employ to maintain positive habits throughout the year.

Embrace Flexibility

During winter, I was fully obsessed with hot yoga to heat my body and get a good cardio workout in. With this summer heat, the last thing I want is to sweat more than I need to. So now I’ve switched to gyms and swimming laps. I try to think of my end goal, which is “to move my body every day,” and allow that to be the only criterion so that I can keep enjoying exercise all year round.

Craft a New Schedule

After months of summer fun, travel, and kids out of school, you are more than likely to have dropped a habit or three. That’s okay! Use this back-to-school schedule as a way to start again, or even better, start anew! If you fold a new habit into your new schedule, the mind will associate this habit with this new environment and will more likely stick to it. For example, “I drop off the kids at school, then I drive straight to the gym.” Do this for a week, and it will become automatic.

Schedule It Ahead

One thing that really helps me when I’ve fallen off my good habits is to pre-schedule my desired habit. Bonus points if I create outer accountability as an extra buffer. In the past when I’ve fallen behind with workouts, I booked classes that have a cancellation fee or joined a group workout with friends so I won’t want to disappoint them by not showing up. I’m currently studying a new language so I prepay scheduled lessons with a teacher online so I feel accountable to show up.

Start Small

In “Atomic Habits,” James Clear says habits are more attainable if you are consistent. So instead of trying to force myself to work out for two hours, I tell myself that I only need to go to the gym and stay for 10 minutes. Once I get there, I usually stay for an hour. It’s a mind trick I play to get out the door, and it works!

Simplify

I have one small habit that was so difficult to keep in the past: taking all my vitamins every day. So, I decided to make it very obvious and lazy-friendly. I put out all my supplements in a cute, clear container visible in the bathroom right next to my toothbrush so I couldn’t miss it. It worked!

Maintaining good habits is a lifelong journey and we’re bound to fail over and over again. The trick is to keep going, and find any good reason or season to start again.

Deepen Your Practice with Yoga Teacher Training at Bryony Body

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We are honored and thrilled to invite you to deepen your yoga practice through the first ever 200-hour Yoga Alliance Yoga Teacher Training at Bryony Body this fall.

Beginning September 8th, the training program will occur during the first Friday, Saturday and Sunday of each month, September through January. Training will include everything from yoga sutras to pranayama and asanas – all led by instructor, Gail Picillo.

We sat down with Gail to get all of the details about the program and to give you all the information needed to decide if it’s right for you.

Can you tell us a little bit about what we can expect from the yoga teacher training curriculum?

Students will learn multiple dimensions of yoga in order to make them a well-rounded intructor and/or to deepen their personal practice. They can expect to learn the philosophy of yoga including studying the Yoga Sutras, understanding the Eight Limbs of Yoga, reviewing traditional yoga texts including the Bhavada Gita, and introduction to Ayurveda. With the learning of the philosophical background, students will  also learn the physical attributes including understanding anatomy and how it relates to the asanas (yoga postures), the breakdown of asanas, surya namaskara (sun salutations), safe and proper hands-on-assists, and how to develop a flow to teach a class.  Students will learn about the subtle body including the koshas, vayus, energy lines, and the chakra system. Finally, students will learn about trauma-informed yoga and elements of functional yoga.

I don’t know if I want to become a yoga teacher, but I’m interested in deepening my practice. Who is yoga teacher training for exactly?

This training if for those who want to deepen their practice, as well as for those who want to become an instructor. When I first took my yoga teacher training, I had no intentions on becoming an instructor. I wanted to understand the philosophy behind yoga, how to correctly practice, and to truly learn how to “breathe.”  Though this training does have instructor knowledge, students will all benefit from the deepening of their own practice whether they plan to teach or not.

How much time outside of class should I plan to spend on homework and practicing?

Homework is offered after each training session.  This usually encompasses readings, personal practice, and observations of other yoga classes. How much time between each session is based on the individual and what they are looking to get from their practice.  It is difficult to determine the amount of time based on how fast a person can read. I try to keep the homework in a reasonable amount, as I am aware that many of us have other busy aspects of our lives such as jobs and families.

What will I walk away with when it’s all said and done?

You will be a certified Yoga Alliance 200 Hour Yoga teacher instructor, who will have a strong foundation for yoga.  You may choose to share this knowledge as an instructor, or simply to practice your knowledege in your day to day life.  No matter what you decide to do, this training will help you develop a better understanding of the Self.

What’s your favorite part of teaching yoga?

I often talk of myself as a conduit.  I let the yoga speak for itself and allow myself to be the instrument in which it is shared.  So my favorite part of teaching yoga is to observe people become more gentle with themselves, so that they offer themselves and others grace to simply “be.”

Thinking about enrolling? Here’s what you need to know.

To get the early bird discount and save $500 total on your registration fee, you’ll want to enroll by August 15th. After that date, you can save $300 by registering and paying in full by the official start date, September 8th. And if you’re looking for a manageable way to pay for training over time, you can pay your $200 non-refundable registration fee to lock in your spot and then email gailpicillo@gmail.com to get your payment plan set up.

Click here to learn more and register for Yoga Teacher Training at Bryony Body.

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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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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Outdoor Yoga, Workouts, Runs & Activities in Amesbury: Summer 2021

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It’s official: Summer 2021 is going to be back to (somewhat) normal in the North Shore!

With social distancing restrictions easing and vaccination rates rising, we’re feeling more hopeful than ever and are super excited to get back into the community as well as welcome our much missed tourists!

As Amesbury locals who know just how precious a North Shore summer is, you can bet your bottom that we’re taking advantage of all the amazing outdoor activities! From outdoor yoga in Amesbury to cycle loops that will take you through Newburyport to a monthly pop up Pure Barre class at the iconic Cider Hill Farm, there’s something on for everyone!

Scroll down to see our favorite activities to do in Amesbury (and the surrounding area!)

Outdoor Workouts, Races & Activities in Amesbury This Summer

1. Free Workout Series with Sweat Fixx

Together with the Amesbury Chamber of Commerce, Sweat Fixx is offering a free 45 minute outdoor workout every Thursday evening in June that will have you doing timed circuits using your bodyweight and resistance bands. Worried about your fitness level! Don’t fret! Modifications will be provided for any higher impact moves.

What you need to know:
When: Every Thursday from 6 – 7pm in June 2021
Location: Next to the Amesbury Library (149 Main St)
Please bring your own mat, water and towel.

Book your spot on Mindbody here! (You can also book via Classpass!)

2. Monthly Pop Up: Pure Barre @ Cider Hill Farm

As always, Cider Hill Farm is winning our hearts with a summer Saturday morning Pure Barre class thanks to Pure Barre Newburyport! Scheduled for the first Saturday of the month, you’ll get to strengthen your core, tone your muscles and break a sweat while taking in a beautiful view! And after you’re finished, you can stroll through the farm to buy some of the best coffee, flowers and art in the North Shore!

What you need to know:
When: First Saturday of the month from 9 – 10 am
Location: Cider Hill Farm (45 Fern Ave)
First class is complimentary, registrations required!

Click here to learn more and to book your spot!

3. Stand Up Paddle (SUP) at Lake Gardner

We say SUP, but you can also kayak, canoe or simply swim at Lake Gardner! This is such a great spot to chill out with a book, picnic with friends or get out for a power paddling session! You can also go for a walk or run along the Lake Garnder trail to Battis Farm!

What you need to know:
Parking: 80 High Street
Lifeguards and toilets periodically provided in the summer.
Sadly, not dog-friendly in the summer months.

A note about access:
The Lake Gardner Beach swimming area is accessed by car from an entrance on High Street. The public can launch small boats such as canoes, kayaks, small sail craft, and other car top boats from the northern end of the beach.

Click here to learn more about Lake Gardner.

4. Outdoor Yoga with Bryony & Birch

That’s right! We are totally part of the outdoor yoga scene in Amesbury! While we hold a ton of indoor and virtual yoga classes, we love getting outside for a flow when the weather permits! It doesn’t matter what your level is, we hold a range of restorative yoga classes designed to help you feel calm, centered and balanced.

Bryony & Birch Outdoor Yoga in Amesbury MA Timetable:
Mondays
7am Bryony Boot Camp with Kiana Morano
6pm Vinyasa Flow with Jessalynn Hudgins		Tuesdays
6pm Power Yoga with Katie Cavic		Wednesdays
7am Bryony Boot Camp with Kiana Morano
6pm Yoga Sculpt with Jessalynn Hudgins		Thursdays
6pm Power Yoga with Jess Benedetto
Fridays
7am Bryony Boot Camp with Kiana Morano
10am Vinyasa Flow with Jessalynn Hudgins		Saturdays
8:30am Bryony Boot Camp with Kiana Morano
10am Vinyasa Flow with Jessalynn Hudgins		Sundays
10am Power Yoga with Jess Benedetto

What you need to know:
Our indoor yoga studio, hair loft and boutique is located at 45 Main Street!
We offer a whole lot more than yoga classes!
Pop in and say hello!

Click here to discover the yoga and wellness classes Bryony & Birch offers and to book your spot.

Can’t make it in person? Not to worry! On the Bryony & Birch Yoga App (available on the App Store and Google Play), you’ll find restorative classes you can do from home that focus on mindful movements of the body and breath as well as power sessions designed to intertwine strength, balance and flexibility.

5. Amesbury Trails & Hikes

If you’re looking to get out in nature, we highly recommend planning a nature walk (or run!) in Amesbury. We have multiple options that cater to all ability levels making them super family friendly. While there are walks for every day of the week, our top three recommendations are the Town Forest Boardwalk (which will take you all the way to Woodsom Farm!), Amesbury Riverwalk Trail and the hike to Po Hill!

Learn more via:

Click here to view the full list of Amesbury Trails to explore!

6. Amesbury Runs & Races

If one of your goals this summer is to go from the couch to a 5k, it’s time to sign up for the Amesbury 5k and/or the Yankee Homecoming 5k Road Race! Scenic, fun and full of energy, it’s the perfect way to start your day and achieve your fitness goals! Alternatively, you can opt for one of our go-to 6.5 mile loops. Mapped by a fellow runner, it takes you across state lines to New Hampshire and back!

Learn more via:

Amesbury Days 5K – July 3, 2021
Yankee Homecoming 5K Road Race (Newburyport) – Aug 3, 2021
6.5 Mile Loop – Open all year round

7. Cycling Route – Maudslay State Park 13 Mile Loop

Looking for somewhere to ride your bike in Amesbury or Newburyport? We recommend (as do all of our cycling friends), the Maudslay State Park 13 Mile Loop! You can either power it the whole way or take plenty of stops along the way to take in the scenery. There are some seriously impressive gardens in there so we like to opt for a mid-morning coffee break!

Click here to map your ride!

8. DAM Sprint Triathlon & Duathlon

Are you training for a Tri? Looking for your next challenge? If you answered yes to either, you need to save the date: (July 11, 2021) because the Dam Sprint Triathlon & Duathlon is happening! After having so many great running, swimming and biking events cancelled, we couldn’t be more thrilled to learn that this epic Amesbury Triathlon is going ahead this summer!

Click here to learn more and to register.

What is Brand Photography?

We’re so glad you asked! Because just like outdoor yoga, we love us some good brand photography!

When we say ‘brand photography’ we mean a suite of professional images that represent your business visually, and fit with your visual identity through their use of colours, tone, props, sets and more. These can include photos of you, your team, your products, your process, your space and other things that make your business unique. BUT most importantly it shows the world what you’re passionate about.

The good news is: we offer this service! Welcome to BRAND WITH BRYONY…

What’s included:

  • Hair and makeup
  • Product shots
  • Headshots
  • Catered lunch
  • Exclusive use of the Bryony + Birch studio space
  • Photos with Kate Donovan Photography

Basically, we want you to picture your favorite made-for-Netflix movie montage scene and that’s what you’ll get when you work with us! We will help you and your brand find your best light. (And hopefully your new community!)

Click here to learn more and to book your branding package today!

 

10 Things You Can Do To Manage Your Anxiety

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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

Virtual Yoga: Find Your Flow In Amesbury

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If you’re looking for something that is going to help you feel more flexible, less anxious and a lot stronger, you’ve come to the right place.

Many of us have been teaching and practicing yoga in surrounding areas for years, but as Bryony & Birch found a home in Amesbury, our yoga practices have settled here too.

And thanks to the kick in the butt Covid gave us, we now have our own yoga app to give you a front row seat to all of our virtual yoga classes no matter where you are in the world (or the global health crisis is preventing you from attending a class in person!)

Amesbury Virtual Yoga Classes For All Levels & Flows

The thing we love most about yoga is that there is a level and flow for everyone.

It doesn’t matter if you’re rehabbing an injury and need a practice that allows you to feel calm and centered or you’re interested in building long lean muscles to help you run your next marathon, or you desperately need a way to manage your stress & anxiety, this ancient practice has something for you.

On the Bryony & Birch Yoga App (available on the App Store and Google Play), you’ll find restorative classes that focus on mindful movements of the body and breath as well as power sessions designed to intertwine strength, balance and flexibility.

Meet your yoga teachers:

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

 

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

 

Bryony & Birch Jess Benedetto yoga instructorJessica Benedetto
Her Yoga M.O. – Inclusive & Adaptable

 

Bryony & Birch Studio Tayla David yoga teacher
Tayla David
Her Yoga M.O – Mind, Body & Breath

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

 How To Get The Bryony & Birch Virtual Yoga App

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)

Want to know the best part?

When you sign up before March 1st, you get 50% off your first month! (That’s a month of unlimited yoga classes for less than $15!)

Get 50% Off Your First Month

Scroll down to learn more about the benefits of yoga, tips for getting started as well as our upcoming challenge!

The Benefits of Yoga

A calm heart and mind. Need we say more? (Don’t worry, we will!)

  • Yoga’s mindfulness and breathing techniques can be used to help alleviate stress and anxiety
  • Yoga can strengthen your core and pelvic floor muscles
  • Yoga can improve flexibility and help with injury prevention
  • Yoga can help improve your body’s circulatory system
  • Yoga can be an effective low-impact way to lose fat and gain muscle

 

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 breath work, 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.

Join our upcoming personal accountability Bryony March Challenge: Yoga Every Damn Day

With warmer weather just around the corner, we want to take the month of March to come together with like-minded people to get our bodies out of hibernation mode and to create a new healthy habit that’s going to stick.

For 31 days, join us in our commitment to get to our mats every. damn. day. This could be for a flow class on the app or it could be you sitting with your eyes shut down for a moment of silence in your own time.

This challenge is about creating accountability and community. Since simply getting to your mat can be the hardest part of your practice, let’s take this time to find strength from within and from others to make our health and wellness a priority.

Ready to get started?

All you have to do is:

  1. Make sure you download the Bryony & Birch Yoga App (App Store or Google Play) so you can access yoga classes anywhere in the world!
  2. Click here to opt in with your email so you receive our daily habit tracker, teacher encouragement and access to our social community.

After months (and by months we mean A YEAR) of having to stay inside, we’re hopeful that the opportunity to venture outdoors, reconnect with family and friends and get back to our favorite pastimes comes with the seasonal change. We’re also hopeful that we will face the rest of 2021 with strong bodies and calm minds.

Get the Bryony & Birch Yoga App in the App Store or Google Play (Don’t forget your mat!)