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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:

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

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

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

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!)