JULY YOGA SCHEDULE
July 8 Saturday
July 17 Monday
By Allen Wallace
The downward-facing dog is a common yoga pose, but in one yoga class Saturday in Columbia, the dogs were facing every conceivable direction.
Fit Columbia in Five Points hosted Yoga with Puppies, inviting participants to bring their canine friends to join the exercise. It might sound strange, but Fit owner Angela Yong Sellers said there is sound reasoning behind it.
“There’s a lot of mom and dad guilt when you leave your pet at home all week long while you go to work, so this is one less missing opportunity to be with your pet,” she said. “When you’re totally at peace and your dog’s there with you, it’s nice.”
Sellers hosted her first Yoga with Puppies event last month, and with successes then and Saturday, plans to make it a monthly event. She added that she keeps a higher than usual ratio of staff to participants so that staff can handle duties like taking a dog for a walk if needed.
“We haven’t had one problem,” she said, and there were none on Saturday, as humans and dogs alike mingled happily.
Wednesday is International Yoga Day, and Sellers said that annual focus on the practice comes at a time when it is already drawing more attention in Columbia.
“Yoga is becoming extremely popular and there are a lot of studios opening up in Columbia,” she said, adding that she thinks the different studios should be on good terms and at times work together. “We just wanted to vary ourselves because we don’t want to be competition. The way that we can complement other studios is to offer things that they are not.”
“We bring a lot of youthful energy to our yoga,” Sellers said. She added that Fit Columbia offers something for all experience levels, beginner to expert, and instructors who will help people along the way.
Balancing your knots, increasing comfort & support in your shoe laces. Watch this video: http://www.midlandsanchor.com/todd-moore/
I’ll be honest. When my alarm went off at 7:30 a.m. this Sunday morning, I really, really did not want to get out of bed. After working very late the night before, I groggily arose, tugged on a yoga outfit that, although well-worn, had yet to actually be seen in a yoga class, and headed out the door to visit Fit Columbia for the first time. Read More.
YOGA WITH PAM MERIWETHER
Sat 6/3 10:00-1:30
PUPPY YOGA
Sat 6/17 11:30-12:30
Sat 6/17 1:00-2:00
Sign Up: https://squareup.com/store/fitcolumbia
AERIAL YOGA
y appointment if you want a private session. Open classes Thursday's 7pm.
Sign Up: https://squareup.com/store/fitcolumbia
WALL YOGA
Mon 6/5, 6:30-7:30
Mon 6/12, 6:30-7:30
Sat 6/17, 10:00-11:00
Sign Up: https://squareup.com/store/juliet-hewitt
Angie Sellers of Fit Columbia leads a 'Yoga with Puppies' class now at the yoga studio in Columbia's Five Points. Sellers held two classes on May 13, 2017, with ten participants bringing in their favorite 4-legged friend to enjoy the relaxing exercise and fitness class. Here, Angie Sellers teaches the class some yoga poses on the aerial silk as the dogs explore and play. Rob Thompson rthompson@thestate.com
Read more here: http://www.thestate.com/news/local/article150415387.html#storylink=cpy
Columbia fitness studio offering yoga with puppies
Erin Shaw
First, there was goat yoga. Now, there’s puppy yoga.
Fit Columbia in Five Points will offer a yoga class where dogs are welcome on Saturday.
Owner Angie Yong Sellers said she was inspired by the goat yoga trend.
“It's been really successful and I thought about it and realized I have the perfect space for puppies,” she wrote in an email.
The class is $20 and BYOP - Bring Your Own Puppy. It will include yoga on mats, “so everyone can smell each other and explore,” as well as aerial silks “to see our cute, furry friends playing down below,” Sellers said.
As of Monday afternoon, the class was nearly sold out. If you miss it, there will be a second class on June 17. Find out more at Fit Columbia.
Read more here: http://www.thestate.com/entertainment/local-events/article149354624.html#storylink=cpy
Fit Columbia's Angela Yong Sellers gives presentation on her growing business to the 1 Million Cups group of entrepreneurs.
About 1 Million Cups:
1 Million Cups is a weekly educational program designed to engage, educate, and accelerate communities of entrepreneurs. Developed in Kauffman Labs for Enterprise Creation, and continually refined by a dedicated community of entrepreneurs across the United States, we have created an educational program that holds the promise to revitalize, empower, grow, and activate your city’s community of entrepreneurs through online curriculum, coaching and experiential learning.
Website: http://1millioncups.com/columbiasc
Twitter: @1MillionCupsCOL
Master Yoga $15
Yoga with Pam Meriwether. She will be teaching a special class each month for those looking for a deep practice of sequenced yoga poses designed around a theme, including breath work and meditation. Pam’s teachings are rooted in Hatha and Classical styles of yoga, from the Himalayan tradition. Her classes aim to inspire the internal wisdom, power and peace in each individual, to positively affect all aspects of modern life.
May Dates: May 6 • 10 - 11:30am
Wall Yoga $15
Explore Iyengar-style, suspended asanas supported by our yoga wall, durable body hammocks and ropes. The wall allows us to access deep core muscles and provides unparalleled opportunity for traction of the entire spine and hips. Schedule with Juliet: https://squareup.com/store/juliet-hewitt/ or call 803-529-4075 for more information.
May Dates: May 6 • 1 - 2 pm, May 13 • 10 - 11 am, May 15 • 6 - 7 pm, May 22 • 6 - 7 pm
Aerial Yoga $20
Flow through yoga asanas on colorful aerial silks mounted to our steel-beam reinforced ceiling. Your soft trapeze supports you as you learn and master simple inversions and progress to more advanced poses with experience. Book online now using schedulicity.
May Dates: May 4 • 7 - 8 pm, May 6 • 2 - 3 pm, May 11 • 7-8 pm, May 18 • 7-8 pm, May 25 • 7-8 p
Aerial Yoga offers authentic yoga, with the support of a soft, aerial fabric hammock — to explore, refine, and advance traditional asana, both in the air and on the ground. Uniquely developed for beginners thru all levels of experience. Our instructors come with full background checks, CPR & First Aid certifications and a minimum of 200 hours of yoga teacher training.
AERIAL YOGA STUDENT ETIQUETTE:
If it is your first-time at Fit Columbia, please allow yourself 10 minutes to fill out paperwork and connect with your teacher to set up for class.
If you have already come to an aerial class at Fit Columbia, please arrive 5 minutes before class to set yourself up comfortably in your hammock.
Aerial Yoga can be thrilling. For safety reasons, we ask that you are quiet and listen attentively while the teacher is talking.
Listen to your body and take care of yourself during class. Rest when needed by coming to child’s pose on your mat or resting in the hammock in a neutral position that feels good to you.
Communicate openly with our instructors. Please let them know if you have any injury. During class if you feel any discomfort, please let the instructor know right away so that he/she can adjust and help you.
Avoid practicing on a full stomach. Please do not eat a heavy meal in the two hours before class and it is highly recommended that you not eat or drink heavy smoothies an hour before your class time. Trust us, you’ll appreciate the advice.
Please turn cell phones off or silence them. Please do not leave your phone on vibrate.
Wear leggings and shirts with sleeves.
Avoid wearing lotion, oil or strong perfumes.
CLOTHING:
We take a lot of photos in our aerial yoga classes. We ask that you dress comfortably but keep the following notes in mind.
Remove all jewelry, watches and hair clips. Ensure that your clothing is "zipper free". These items can snag and damage the silk hammocks.
Wear fitness clothing. Form fitting t-shirts, short or long sleeved, and Capri or long fitted pants are ideal for this practice, it offers protection from any irritation friction might cause on the backs of the knees or under the arms.
PHYSICAL RESTRICTIONS AND CONTRAINDICATIONS:
Before attending class, please let the teacher know if you have any medical issues that prevent you from inverting or putting pressure on your skin. Before attending class, check with your doctor if you have a spinal injury or any medical condition that might be effected by an Aerial Yoga class. Contraindications include:
Recent Surgery
Very High or Very Low Blood Pressure
Pregnancy
Glaucoma
Head Cold, Flu, or Sinusitis
Heart Disease
Easy Onset Vertigo
Osteoporosis or Bone Weakness
Recent Concussion or Head Injury
Hiatal Hernia or Disc Herniation
Recent Stroke
Epilepsy
Artificial or Re-Surfaced Hips
Botox (within 48 hours of class)
SAFETY:
We love our yoga silks. We also love our gorgeous concrete floors. I want to be clear on the safety of our classes. We match safe our movements to our clients ability and their adventurous spirit. We don't have preset choreographed moves that we have to stick to. Each class must be adjusted to match the energy of room whether private or group.
To be sure (hard wood floor, concrete floor, padded floor on top of concrete floor) a fall would not be good. We make safety our first priority. We take a lot of time to connect mind and body with the movements. We don't jump in the silk and swing ourselves silly. The instruction is clear, the numbers of participants small and always a 1:1 ratio for inversions.
Our custom anchoring system was designed by Don Smith, local contractor and long time fitness studio designer for YMCA and other professional fitness facilities.
STATISTICS:
https://www.acefitness.org/prosourcearticle/5757/ace-sponsored-research-can-aerial-yoga-take/
According to the ACE study, “sixteen healthy women between the ages of 18 and 45 years old were recruited to participate in the study, which involved a six-week intervention with three 50-minute sessions per week (18 total). The same qualified instructor led all sessions and one make-up session was available each week.”
The study goes on to report that “at the conclusion of the six-week Aerial Yoga program, there were significant improvements in the following cardiometabolic risk factors: weight, body-fat percentage, waist circumference, V• O2max, systolic blood pressure and HDL cholesterol.”
Seated Straight Leg Raise
This exercise can be performed by people who are affected by joint problems. It helps to strengthen the quadriceps muscles. Here are the steps that need to be followed:
➞ Sit on the floor, with your legs extended straight, and your hands on the sides. You could sit against a wall for support.
➞ Bend your right knee, and bring your right foot closer to your body.
➞ Tighten the thigh muscles of the left leg.
➞ Lift your left leg about 6-7 inches off the ground.
➞ Stay in this position for five seconds. Slowly lower your leg to the start position.
➞ Repeat this 10 times with each leg. You can do 3 sets of 10 repetitions.
Fit Columbia Women In Fitness Features have moved from The Columbia Star to Midlands Anchor! Last year we featured 12 women and hosted a Garden Party at Fit Columbia to honor them. I'm so excited to do it again this year. My purpose is to promote and encourage the growth of women fitness professionals in our community. Theres no charge or deception. I believe that supporting another's success won't ever dampen yours. Namaste friends.
If you would like to nominate a female fitness professional who represents the Best of the Best in her heath and wellness career Send nominations to fitcolumbia@live.com.
ELIGIBILITY: The nominee must be based in an office or location within South Carolina. She must have a minimum of five years of teaching, training, and educating in the health and wellness industry. Small business owners, not franchises or box gyms please.
JUDGING CRITERIA: Eligible nominees are reviewed by a committee on the following criteria: Community Service and Involvement, Industry Experience and Education, and Career and Industry Leadership.
PHOTOGRAPHS: Each nomination must include a minimum 4x6 in, 300 dpi photograph of the nominee. You may also include up to two optional photographs or renderings depicting significant projects or other examples of the nominee’s accomplishments. You may also include one optional supplemental document, such as a testimonial letter.
Research shows that only 8% of people who have made a New Year’s resolution were able to meet their goal, according to a study from the University of Scranton that was compiled by Statistic Brain.
So, how do we increase our odds of setting realistic goals and sticking to them? The answer is called habit stacking, chaining, anchoring or piggybacking. If your life today is essentially the sum of your habits, then we need to take a closer look at our reoccurring patterns of behavior.
We have patterns and behaviors that have been strengthened over years. Things we don’t even think about because they have become like second nature to us. By linking the new desired habits to a cycle that is already built into the brain, we make it more likely to stick to the new behavior.
To get started, simply write out a list of the current habits that you do each day. (Don’t forget about all the boring everyday routines.) Then, write out a second list of the habits you want to start. Finally, pick one habit and look for the appropriate place to stack it.
I encourage you to pick one habit because you’re more likely to be successful. Asking your mind and body to make one change will likely yield an 80% success rate! Asking for 2 decreases to 35% and continues to drop with each new expectation. So choose one wisely and be specific.
If you are what you repeatedly do, then it should be pretty easy to identify your daily routines. Here’s an example of my personal piggy backing habit I’ve incorporated into my mornings.
My goal was to move better and be warmed up to train my 5am clients. My current habit is to roll over and check my phone. I drink some water (I keep a water bottle next to the bed at all times) before I get out of bed and do my routine. My routine consisted of personal grooming, coffee, grabbing things here and there, kissing the family and off to the gym in a whirlwind.
My new piggy back keeps a skin brush by my bedside. By putting my skin brush by the bed, I’m able to brush my skin every morning helping to improve my vascular blood circulation and lymphatic drainage. Dry body brushing helps shed dead skin cells (and encourages new cell renewal), which results in smoother and brighter skin. It literally added less 1-2 minutes more to my routine and I don’t forget to do it.
Some folks like the use of technology to help their progress. Here’s a few options that might be a great addition.
2. https://exist.io/blog/habit-apps/
3. https://exist.io/page/habits-resources/
Start today and do something everyday. 10 min walks matter and I encourage you to make them a time to contemplate and be relaxed. Or take a friend or a your pet for accountability and companionship.
21 days to make a habit myth:
On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact.
In other words, if you want to set your expectations appropriately, the truth is that it will probably take you anywhere from two months to eight months to build a new behavior into your life — not 21 days.
So commit to doing something 10 minutes daily...as a lifestyle change not a short term goal.
http://jamesclear.com/new-habit
I mentioned 10 minutes of walking but here are some other ideas:
- Belly Dancing: http://www.fitnessmagazine.com/workout/abs/express/belly-dancing-abs-workout/
- Body weight workout: http://www.fitnessmagazine.com/workout/express/10-minute/fast-bodyweight-bootcamp/
- Plyometrics: http://www.fitnessmagazine.com/workout/express/10-minute/10-minute-workout-boost-your-metabolism/
- Workouts from your office desk: http://www.fitnessmagazine.com/workout/express/10-minute/get-rid-of-job-related-jiggle/
Don't drink "sports drinks".
Most sports drinks are just made up of sugars, chemicals, and salt. While many people use them to hydrate, these drinks can cause a myriad of health issues in the body.
Let’s talk about the dyes for a moment:
Blue No. 1, a common dye found in Gatorade, is especially potent. Not only does it turn your tongue blue, but researchers have speculated it may cause temporary discoloration of your body tissue and brain. Red No. 40 and Yellow No. 5 are also used in Gatorade and have been linked to numerous health problems. A research study in the 1970′s found that rats that consumed Yellow No. 5 contracted intestinal cancer at much higher rates than those who did not. Most medical professionals agree that Gatorade has high health risks and low nutritional value. A 35-year study, conducted on children aged 3-4 and 8-9, found that artificial coloring perpetuated the severity of chronic ADHD and other behavioral problems.
Solution: Try coconut water or chia seeds instead. Coconut water provides much-needed electrolytes, and both coconut water and chia seeds are great hydrators. I love Ultima and Nuun as a mix to add to my water.
http://ultimareplenisher.com/
http://www.nuun.com
Occasional itching is a normal, common experience. Just like a red face during exercise, itchy legs are no cause for alarm, that is unless the itch is accompanied by hives. Exercise-induced urticaria is in a sense an allergy to exercise, and if you're also experiencing stomach cramps, swelling of the face or tongue, or difficulty breathing, seek medical attention immediately. Sometimes, though, it can result from a specific stimuli, such as allergies, environmental factors like the ones listed below.
If your body starts itching when you exercise consider the following possible reasons:
1. Inconsistent exercise. Keep exercising to allow the body to adapt.
Runners itch also seems to be more common in those who are getting back in shape. If you’ve taken some time off of running and are just getting back into it, you may also experience uncomfortable welts or rashes. As your heart rate increases, blood flows faster, and the millions of tiny capillaries and arteries in your muscles begin to expand rapidly. The capillaries stay open to allow for maximum blood passage when you're fit, but if you're out of shape, your capillaries tend to collapse, not allowing as much blood to pass through. When your capillaries expand, the surrounding nerves become stimulated and send messages to the brain, which reads the sensation as itching. So if you want to prevent itchy legs, keep up with your regular exercise routine.
2. Showering too often. Try dry brushing daily and shaving your legs...even in the winter.
Shower less, skin brush & use natural oils/lotion. Ladies, watch out if you happen to shower more than once a day. Too many showers can wash away some of the skin’s natural oils that keep it moist, leaving your skin dry and itchy. This is something to consider for women is non-shaved legs. A lot of women don’t shave their legs in the winter, but that “stubble” can cause itching—especially when wearing running tights,
Skin brushing helps move lymph fluid into the lymph nodes so this waste can then be eliminated. Dry skin brushing boosts circulation, delivering oxygenated blood to the skin and other organs, which helps them do their jobs better. Dry skin brushing should be done daily for best results, or even twice a day if you like.
3. Producing too much histamine. Try taking an antihistamine before working out to see if the itch stops.
Histamine is a known vasodilator; it increases blood flow to injured or infected tissues to help the immune system get at the problem area. And one Japanese study showed that histamine may be released during exercise to help protect the body against exercise-induced fatigue or exhaustion.
Unfortunately, histamine also sends itch signals to the brain, which means an increase histamine production in your body could induce general feelings of itchiness, which seems to be what you’re experiencing. (For more on how histamine induces itch, check out this study.)
4. Maybe it's your laundry detergent.
Laundry detergent. Some fabrics can also irritate the skin and wick away moisture, leaving the skin even dryer. Laundry detergent may also be the culprit. Opt for sensitive skin detergent to avoid any irritation.
http://www.thecolumbiastar.com/news/2016-09-16/Society/Amanda_Holland.html
75% of Americans are chronically dehydrated. Even MILD dehydration will slow down one's metabolism as much as 3%.
Are you drinking the amount of water you should every day?
Here are some interesting facts:
One glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
Lack of water is the #1 trigger of daytime fatigue.
Preliminary research indicates that 8-10 glasses of water a day (half of that coming from food and drinks other than plain water) could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
