Yoga with Wells

There’s no such thing as a perfect family. We all fight sometimes, but it doesn’t mean that we don’t love each other. May this Family Day remind us of how important we are to each other.

This family day, I’m mostly excited about the extra day off work! To snuggle on the couch 👌🏻🥶

Happy Family day long weekend!

P.S. Join me every Tuesday and Friday morning to get strong and flow. 💪🏼🧘🏼‍♀️

Increasing RANGE OF MORION (ROM) can be hugely beneficial to reduce compensatory patterns - your body is very clever and will find ways to compensate for unavailable movements (which can lead to injury!).

To increase ROM, all types of stretching are effective, although dynamic stretching such as your Sun As and Bs in yoga may be more effective.

…To avoid decrease in strength and performance that may occur in athletes due to static stretching before competition or activity, dynamic stretching is recommended for warm-up.

Who’s up for a dynamic stretch? See you Friday morning on the mat. ☻

Halloween today, Monday tomorrow!

It’s been 2 weeks since the Grand Opening of Oxygen and I’m so excited to be going into week 3 with a bunch of fun classes planned. It’s an absolute pleasure to share these classes with you guys. I’d love to hear from you bout anything you want more of? Any song requests? 🎵

See you this week in the studio!

Monday:
6:30am Amazing Arms & Shoulders 💪🏼
7:45am Hatha Yoga 🧘🏼‍♀️

Tuesday:
6:30am Fast & Furious 🏃🏽‍♂️
7:45am Rise & Shine Yoga 🤸🏽
5:30pm Absolutely Burning Butts 🍑
6:45pm Yang/Yin Yoga ⚡️
8:15pm Deep Stretch & Relaxation ❤️‍🔥

Friday:
7:00am Amazing Arms & Shoulder 💪🏽
8:15am Rise & Shine Yoga ☀️
6:45pm Yang/Yin Yoga 🕯

Make changes and choose options that work for you! 💥💥

Options are not modifications that are less effective or less extreme. Choosing a different option that provides the support you need or challenges your body in a different way doesn’t mean your not doing “real yoga.”

I provide options in class so that you can choose what to focus on and what your body needs. You know your body best, not me.

ALSO, what’s with the stigma around blocks and props? Props can actually make your movement more challenging and help you to activate the correct muscles.

Blocks do not signal to everyone else in class that you’re the inflexible one. No need to feel self conscious about them or judged.

Using props is the mark of a strong yogi, not a weak one, and shouldn’t feel embarrassing. ❤️💥

Curious about classes with me at ??

Not sure what to try??
Swipe➡️➡️

Ask me any questions! 🤗💪🏼

Studio opens Oct 18.
I’ll be teaching on the 19th!
Classes are waitlisted, but you can sign up for the following week!
Get in for your fav time before it’s booked! 😊😊

Happy Thanksgiving! 🍁🍂

What I love about Thanksgiving is that it’s all about getting together with friends and family and enjoying food.

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.

Be kind to yourself.
Be kind to others.

via .app

𝖡𝖨𝖦 𝗇𝖾𝗐𝗌!💥💥

𝖨 𝖺𝗆 𝗌𝗈 𝗍𝗁𝗋𝗂𝗅𝗅𝖾𝖽 𝗍𝗈 𝗌𝗁𝖺𝗋𝖾 𝗐𝗂𝗍𝗁 𝖾𝗏𝖾𝗋𝗒𝗈𝗇𝖾 𝗍𝗁𝖺𝗍 𝖨’𝗅𝗅 𝖻𝖾 𝗍𝖾𝖺𝖼𝗁𝗂𝗇𝗀 𝗂𝗇 𝖫𝗂𝖻𝖾𝗋𝗍𝗒 𝖵𝗂𝗅𝗅𝖺𝗀𝖾 𝖺𝗍 𝗐𝗁𝖾𝗇 𝗍𝗁𝖾𝗒 𝗋𝖾-𝗈𝗉𝖾𝗇 𝗈𝗇 𝖮𝖼𝗍𝗈𝖻𝖾𝗋 𝟣𝟪𝗍𝗁! 🙏🏻🥰

𝖸𝗈𝗎 𝖼𝖺𝗇 𝖼𝖺𝗍𝖼𝗁 𝗆𝖾 𝗈𝗉𝖾𝗇𝗂𝗇𝗀 𝗐𝖾𝖾𝗄 𝗂𝗇 𝗍𝗁𝖾 𝗁𝗈𝗍 𝗌𝗍𝗎𝖽𝗂𝗈 𝖿𝗈𝗋 𝖸𝖺𝗇𝗀/𝖸𝗂𝗇, 𝖣𝖾𝖾𝗉 𝖲𝗍𝗋𝖾𝗍𝖼𝗁 & 𝖱𝖾𝗅𝖺𝗑𝖺𝗍𝗂𝗈𝗇, 𝖥𝗋𝖾𝖾𝖽𝗈𝗆 𝖥𝗅𝗈𝗐, 𝖺𝗇𝖽 𝖺 𝖿𝖾𝗐 𝗌𝗎𝗉𝖾𝗋𝖼𝗁𝖺𝗋𝗀𝖾𝖽 𝖿𝗂𝗍𝗇𝖾𝗌𝗌 𝖼𝗅𝖺𝗌𝗌𝖾𝗌, 𝗂𝗇𝖼𝗅𝗎𝖽𝗂𝗇𝗀 𝖥𝖺𝗌𝗍 & 𝖥𝗎𝗋𝗂𝗈𝗎𝗌! 🎉💪🏼

𝖲𝗍𝖺𝗒 𝗍𝗎𝗇𝖾𝖽 𝖿𝗈𝗋 𝗆𝗈𝗋𝖾 𝗂𝗇𝖿𝗈 𝗈𝗇 𝖾𝖺𝖼𝗁 𝖼𝗅𝖺𝗌𝗌 𝗌𝗍𝗒𝗅𝖾 𝖺𝗇𝖽 𝗆𝖺𝗄𝖾 𝗌𝗎𝗋𝖾 𝗍𝗈 𝗍𝖺𝗄𝖾 𝖺𝖽𝗏𝖺𝗇𝗍𝖺𝗀𝖾 𝗈𝖿 𝗍𝗁𝖾 𝗆𝖾𝗆𝖻𝖾𝗋𝗌𝗁𝗂𝗉 𝗉𝗋𝖾—𝗌𝖺𝗅𝖾 𝗌𝗈 𝗍𝗁𝖺𝗍 𝖨 𝗀𝖾𝗍 𝗍𝗈 𝗌𝖾𝖾 𝗒𝗈𝗎𝗋 𝖻𝖾𝖺𝗎𝗍𝗂𝖿𝗎𝗅 𝖿𝖺𝖼𝖾𝗌 𝗆𝗈𝗋𝖾 𝗍𝗁𝖺𝗇 𝗈𝗇𝖼𝖾 𝖺 𝗐𝖾𝖾𝗄! ❤️🔥

𝖥𝖺𝗅𝗅 𝗌𝖼𝗁𝖾𝖽𝗎𝗅𝖾 𝖼𝗈𝗆𝗂𝗇𝗀 𝗌𝗈𝗈𝗇! 🍂✌🏻

#𝗈𝗑𝗒𝗀𝖾𝗇𝗒𝗈𝗀𝖺𝖿𝗂𝗍𝗇𝖾𝗌𝗌 #𝗁𝗈𝗍𝗒𝗈𝗀𝖺𝗌𝗍𝗎𝖽𝗂𝗈 #𝗅𝗂𝖻𝖾𝗋𝗍𝗒𝗏𝗂𝗅𝗅𝖺𝗀𝖾𝗒𝗈𝗀𝖺 #𝗅𝗂𝖻𝖾𝗋𝗍𝗒𝗏𝗂𝗅𝗅𝖺𝗀𝖾𝖿𝗂𝗍𝗇𝖾𝗌𝗌

𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗶𝘀 𝗻𝗼𝘁 𝗮 𝗽𝘂𝗻𝗶𝘀𝗵𝗺𝗲𝗻𝘁. 𝗙𝗼𝗼𝗱 𝗶𝘀 𝗻𝗼𝘁 𝗮 𝗿𝗲𝘄𝗮𝗿𝗱. 💀🙅🏼‍♀️

If you’ve ever had thoughts like “I worked out really hard today, I deserve this,” or “I need to work out twice as much this week because I was a bottomless pit on the weekend,” you’re not alone. Most people think like this – and it can make assessing “the damage” Monday morning on the scale really stressful. 🤯😢

Mindset is the hardest part of getting active and loving movement just for the sake of it. If you only view fitness as an obligation, something you “have to” do, you will forever be falling off the wagon and starting all over again on January 1st. 🧠💡

Don’t drive activity and exercise by shame or guilt, we don’t need to earn our food – do it for your mind, your wellbeing, for creating activity habits that will keep you healthy for years on end.

Walk, take the stairs, skip the subway, just because you can.

How many steps will you achieve today? 👣⌚️

“𝗪𝗲𝗮𝗽𝗼𝗻𝘀 𝗺𝗮𝘆 𝗯𝗲 𝗰𝗮𝗿𝗿𝗶𝗲𝗱 𝗯𝘆 𝗰𝗿𝗲𝗮𝘁𝘂𝗿𝗲𝘀 𝘄𝗵𝗼 𝗮𝗿𝗲 𝗲𝘃𝗶𝗹, 𝗱𝗶𝘀𝗵𝗼𝗻𝗲𝘀𝘁, 𝘃𝗶𝗼𝗹𝗲𝗻𝘁 𝗼𝗿 𝗹𝗮𝘇𝘆. 𝗧𝗵𝗲 𝘁𝗿𝘂𝗲 𝘄𝗮𝗿𝗿𝗶𝗼𝗿 𝗶𝘀 𝗴𝗼𝗼𝗱, 𝗴𝗲𝗻𝘁𝗹𝗲 𝗮𝗻𝗱 𝗵𝗼𝗻𝗲𝘀𝘁. 𝗧𝗵𝗲𝗶𝗿 𝗯𝗿𝗮𝘃𝗲𝗿𝘆 𝗰𝗼𝗺𝗲𝘀 𝗳𝗿𝗼𝗺 𝘄𝗶𝘁𝗵𝗶𝗻 𝘁𝗵𝗲 𝘀𝗲𝗹𝗳 𝗮𝗻𝗱 𝗹𝗲𝗮𝗿𝗻𝘀 𝘁𝗼 𝗰𝗼𝗻𝗾𝘂𝗲𝗿 𝗼𝗻𝗲𝘀 𝗼𝘄𝗻 𝗳𝗲𝗮𝗿𝘀 𝗮𝗻𝗱 𝗺𝗶𝘀𝗱𝗲𝗲𝗱𝘀.” - 𝗕𝗿𝗶𝗮𝗻 𝗝𝗮𝗰𝗾𝘂𝗲𝘀 ☆

Reverse Warrior, one of my favourites to flow through. ☾

▹ Pressing play on sorting my new "life direction."

□ I'm not sure exactly where I'm headed, but I'm moving forward, and that's what matters.

It's important to take risks while you're young because every risk you take comes with more experience. Not only will the risk present you with new career opportunities and new perspectives, a failure will teach you an important lesson, and a success will open the door to new possibilities.

(′ʘ⌄ʘ‵)

A lovely Sunday stretch (on the carpet not cement) after watching Shang Chi ✧

Great movie, certainly not the best Marvel movie though like some have said ✌︎

Calves had, and still have, a hundred knots ☹︎

Monday is a brand new day to drink coffee, exercise, and stretch it out 𓆉

𝙄𝙩𝙨 𝙎𝙚𝙥𝙩𝙚𝙢𝙗𝙚𝙧! 🎃

I’m back in Toronto, enjoying the lovely sun, and applying for jobs.

Anyone hiring?😏

I love a solid daily routine, but lately I’m finding that trying new things is bringing me more happiness than the old. Don’t get me wrong, the new things I’m trying still fit nicely into my daily routine, it’s just looks a bit different.

I’ve joined F45 and a 45 day challenge to mix up my exercise routine (maybe build some strength for those inversions). 🤞🏻

I chopped most of my hair off. 💁🏼‍♀️

Booked an sports massage )never had one before). 🧖🏻‍♀️

Planned a trip to Cornwall to learn how to surf (even though I suck at swimming). 🏄‍♀️

I’ve learned a lot so far. Take the opportunity to try something new when you get the chance. Change allows you to learn and grow. 🤓

I’ve been practicing twisting from my abdominal muscles and sternum (breast bone), instead of just moving my shoulders.

Check out my alignment and what I need to focus on regularly (hint hint hips and abdominals). Swipe ➡️➡️

Practicing safe alignment for your body as best you can will lead to building a strong foundation for life long practice.

Join me Wednesday at 6pm GMT / 1pm EST (Ontario) for live yoga on Zoom. Pay what you can and free for all essential workers (no questions asked).

Link in bio! 💥💥💥

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Swipe ➡️

Happy Easter beautiful YOGIS!

If you're looking for some yoga today, join me at 3pm GMT / 10am EST live on Zoom via .tv.

Today, I want to share my Eagle pose with you. I love it! My second photo is not a critic of my alignment, it's about awareness of my hips and my shape. I know what Eagle is "supposed" to look like, and for me, it challenging to shine my hips equally forward. Sometime I try really hard, and others, like in this pic, I just let them be and focus on balancing. You don't have to look perfect to feel the stretch or find benefit. Twisting your body into painful positions, just so that it "looks right" doesn't make sense to me.

Yoga is about doing what's right for your body, not what works for everyone else. It's okay to explore your own variations, modify, and be different than other people. We're all made differently, and that's what makes us wonderfully unique. Embrace it. 🐰🌸🤍

Being given the time to think about movement in a mindful, unhurried way can help athletes become more precise with their movements. It might seem silly for a high speed athlete to practice moving slowly, but slow repeated movements lead to neuroplastic changes that can be applied outside of the studio.

Think about learning any new skill. You always learn it slowly at first, and then pick u the speed. The reason you improve at the skill is in part due to neuroplasticity.

Every time a skill is performed our brain refines that motor pathway, regardless of whether it was performed correctly or incorrectly. For this reason, it is important to have coaches that promote correct technique, whether it be for the sport or in the weight room. This is neuroplasticity.

Moving slowly in yoga can help you become aware of your body, its’ movements, and develop effectice movement pathways.

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The brain is a wonderful organ. Complex and fickle - but wonderful. I love learning how yoga has helped so many people achieve so many different kinds of goals. I learned about neuroplasticity and yoga on a yoga for athletes training and can't wait to keeping learning more.



Source: Boyle, C.A., Sayers, S.P., Jensen, B.E., Headley, S.A., Manos, T.M., (2004). The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity, Journal of Strength and Conditioning Research, 18(4), pp 723-9

Spent the day applying to stay in the beautiful country. It's hard to believe I've already been here for a year in a half and I'm still mesmerized by the architecture, history, and culture. 🇦🇺🤞🏻

I'm looking forward to a bit of travel and fun this summer as well as a bit of socialization outside of work.

Join me at 3pm on Sunday to celebrate the hope of spring and summer.



Link in bio to join. 🤍

Nourish your mind so your soul can grow. 🤍

Now more than ever I feel like I need to work at being kind to myself. It's been a long year of ups and downs and it's not over yet. More and more I find thoughts of self doubt creeping in and hanging around for longer than they used to.

My friend Google reminded me of this little list if things you can easily do to help. I have been doing the exact opposite of these, so today I'll choose two to focus on.

🔸Detox from technology.
🔸Pursue your hobby.
🔸Stay connected with friends.
🔸Journal o your gratitude.
🔸Stretch for 5min in the morning.
🔸Drink a glass of water with lemon.
🔸Stay hydrated - drink lots of water.
🔸Drink Green Tea.
🔸Cut back on caffeine.
🔸Eat fruits and vegetables.
🔸Go for a walk/run/swim/bike ride...
🔸Do 10 mins of exercise - just start it!
🔸Get some sunlight.
🔸Go to bed earlier.
🔸Get enough sleep.
🔸Give yourself a foot massage.
🔸Avoid processed food.
🔸Laugh - go and find laughter!
🔸Explore 3 new places.

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It’s March and there’s just under a month until lockdown restrictions begin to ease.🤞🏻🤍

I’ve spent this morning looking forwards, planning some dates for patio visits, and wondering if travel with soon finally be possible.

Next up on the to do list:
A lil Netflix, coffee, and chill followed by some “self care.”

Maybe a walk-in the park to kick it all off? Perhaps a bit windy though. 🌪🤍

I love sports and I miss them! In the first wave of the pandemic, with the lack of opportunity to play team sports, I dove head first into yoga instead and leaned a lot!!💃❤️⠀⠀⠀
Athletes benefit hugely from the focus yoga helps them cultivate. Before or during a sporting event, yoga can be an excellent tool to narrow an athlete’s field of focus to the task at hand, allowing them to hone in on perfect ex*****on. 😮😮⠀⠀⠀
Athletes regularly use visualisation techniques to improve their performance. In precision sports like darts, mindfulness has been shown to improve performance outcomes. This approach could very likely be applied to other sports with huge benefit!⠀⠀ ⠀
Join me on Sunday at 10am EST / 3pm GMT for Self Care Sunday and a refreshing practice full of focus and fun. 💥💥💥💥
Link in bio. 💥💥💥💥⠀⠀
Source: Bhulmayer, L., Birrer, D., Rothlin, P., Faude, O., Donath, L., (2017). Effects of Mindfulness Practice on Performance-Relevant Parameters and Performance Outcomes in Sports: A Meta- Analytical Review, Sports Medicine, July. ⠀⠀⠀

Another weekend gone and the week ahead. Lockdown has put me into a cycle of weekend and work week with nothing in between but the couch. 📺🤷🏼‍♀️⠀⠀⠀
Yoga keeping me moving.
Maybe some warm weather this week to get me out and about. Fancy an extra trip to the grocery store? 🤔💭⠀⠀⠀

HiGhS oN tHe LeFt & LoWs On ThE rIgHt...⠀🤷🏼‍♀️
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Life is keeping me balanced today. I was so thrilled to have so many people join me this evening for my weekly let it go flow. We were all in the zone until BAM - technical issues. After about 3 minutes of panicked trouble shooting, we were back up and running, however without music. ⠀
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Thank you all for your patience tonight. We're all our harshest critics! Although I feel awful about the mishap, these things happen. As I said in our flow today, it's okay to feel angry and frustrated. This is normal. Feel the emotions that you have and then let them go when they no longer serve you. Work in progress for me tonight. 🙏🏻
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Good morning Sunday!⠀
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Woke up this morning feeling so greatful for the NHS staff participating in my 20 Day Wellness Warrior Challenge. I am so fortunate to be able to spend 15 minutes a day with you all. I love hearing that you guys are benefitting, and to be honest, I am too. It's given me something else to focus on and helped me to switch off at home. ⠀
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Happy Sunday. ⠀
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Join me at 3pm GMT or 10am EST for a slow flow over on KuulaTV. FREE for essential workers. DM for code. ⠀
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Link in bio to book. 💛💥⠀
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We can’t always change what’s happening around us, but we do have the power to change what happens within us. Listen to your gut, you know yourself better than anyone else. ⠀
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Join me on Sunday for a slow flow on . ⠀
3pm GMT / 10am EST (Ontario)⠀
Link in bio to book. 🚀⠀
Last day to use 100% off JOLLYJAN code at checkout. ⠀
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Today was the first day of the 20 day Wellbeing Warrior Challenge that I created to support my NHS colleagues. It was absolutely exhilarating. I'm so grateful to be a part of an organization that supports me to support our team. ⠀
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The past year has presented an entirely new set of challenges for us all and we've done our best to adapt the best way we now how. This evening it struck me that there may be some other NHS colleagues out there that could benefit from the challenge as well. DM me if you'd like more information. ⠀
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Stay strong everyone. It won't last forever. ⠀

P.s. Drawing that right hip of mine forwards is a work in progress.
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Ever give yoga a try when you're feeling stressed or overwhelmed? How did you feel after? 💆🏼‍♀️
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Yoga can help with stress and anxiety in high performing professionals. The people that often say they're too busy to focus on themselves yoga are usually the ones that need it the most! ⠀
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Whether it be highly competitive athletes or professionals at the height of their careers, stress can be huge and negatively impact performance. In addition to high expectations of themselves, they often feel the burden of responsibility to their team, coaches, bosses, family, or the public. This can create the perfect combo of anxiety and burnout. ⠀
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Learning how to manage stress during a yoga class, as well as outside of class, can be greatly beneficial to mental health. Having the ability to manage stress can be a game-changer in dealing with anxiety. I hope everyone is doing okay out there, especially in these uncertain and stressful times. ⠀
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Join me tomorrow for a 60 minute slow flow to unwind, destress, and move. ⠀
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Link in bio to register!💥💥
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Free for essential workers. DM for code. 🤍
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You're telling me tomorrow is only Wednesday!? ⠀
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Join me for a 45min mid week let it go flow to get you over the hump. 🏔⠀
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Wednesdays at 1pm EST (Ontario) / 6pm GMT.⠀
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Register via link in bio. ⬆️⬆️⠀
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Essential workers free. DM for code. L ⠀
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