You asked ... we listened! By popular demand, in late February & March we're featuring a whole bunch of beginner yoga workshops to get those of you new to yoga oriented to the practice. Don't know where to start? These workshops are your answer! Even for those with a long-term practice, it's always great to get back to basics so you can deepen & go further with yoga.
Thursday 2/22 6:30-7:40pm: Beginner Rocket Yoga Workshop
Join us for a Beginner Rocket Workshop with Frost! What is it? What are its benefits? Come find out!
Work on inversions, arm balances & more in an accessible way geared towards beginners. You'll accomplish more than you thought possible in this fun, group-style beginner Rocket class. Read more about Rocket Yoga here.
Saturday 3/3: 3 FREE Beginner Yoga Classes
... with Carol Ibex. Know you need it but not sure where to start? Build your foundation & join us for a day of beginner-friendly classes! All classes will be slower-paced and include more instruction. Pick one class or try them all! The lineup:
Saturday 3/10 11am-2pm: Kundalini Yoga Workshop
... with Catherine Boyle. Kundalini yoga techniques are credited with slowing the aging process, jumpstarting metabolism, boosting a positive mood, reducing stress and increasing creativity. Come join us for a 3-hour spirit-lifting workshop geared towards beginners exploring this ancient yogic art. $30 preregistration, $35 at the door. Read more about Kundalini Yoga here.
Thursday 3/15 6:30pm: Yoga Nidra + Chakra Awareness Workshop
...with Carol Ibex. A gentle, meditative form of yoga, nidra yoga is intended to bring peace & calm. In this workshop, we will focus on the 7 chakras, their location, meaning, significance & power. Read more about Yoga Nidra here.
3/18: Buti Yoga for Beasts (to Benefit Kent Island Beach Cleanups - KIBCU)
... with Carol Ibex, for women only. That time has come again to Buti for a cause and raise some money for our local animals, this time for our aquatic beasts. Often animals are trapped in plastic and other waste that could easily be picked up. KIBCU has been hard at work for years now helping to rid our area of this waste. 100% of proceeds will go to helping the cause. The studio can fit 20 women, but if you're in we will host double classes to accommodate you! Buti is a high intensity yoga workout that can be modified for most fitness levels. It's a fusion of tribal dance, yoga & strength postures geared to help women break down barriers and work hard to build each other up. It's a yoga party for a cause, and we look forward to seeing you! Read more about Buti Yoga here.
We believe in the power of yoga ... so of course we LOVE this graphic! ^^^ Check it out & learn how yoga transforms your body ... after class ... after a few months ... and after years of practice. Share with your friends & let them know why you spend so much time at Foundations!
It was such a thrill to watch our students deepen their practice with our "30 in 30" challenge in January. Foundations Island Yoga students at our Kent Island location were challenged to attend 30 yoga classes in 30 days during the month of January.
Among our winners were Nancy M., Jillane M., Janine & Mads, our mother-daughter team. Participants won prizes like massage, discounts on merchandise in our yoga store, free yoga from Foundations Island Yoga and free classes at Kent Island's own Workout Like a Girl with Kendra Eichler.
Super great work everyone! We will be interviewing each of the contestants and following up with their practice. Thank you so much for being a great part of our growing community at Foundations Island Yoga!
Summer in February
What Do I Get With a Foundations Monthly Membership?
Want to commit for a full year? We're offering even deeper savings.
Take advantage of the best deal we have going: pay $998 ... and forget about membership fees for the entire year! Works out to $2.77 per day - less than you probably spend on your morning coffee!
Do it for yourself! Do it for someone you love!
Don't Miss These Upcoming New Classes & Yoga Workshops on Kent Island
Celebs Who Kundalini
Check out this great PEOPLE Magazine article on celebrities & their Kundalini Yoga practice! Then join us for Kundalini with Catherine every Tuesday at 11:45am, the only Kundalini Yoga on the Eastern Shore.
WHY IS HOLLYWOOD OBSESSED WITH KUNDALINI YOGA? Kundalini techniques are credited with slowing the aging process, jumpstarting metabolism, boosting a positive mood, reducing stress and increasing creativity.
Celebrities doing yoga isn’t a new phenomenon. Kareem Abdul-Jabbar was doing hatha yoga back in the 70s, when yoga was still considered a pastime for hippies. Today, celebrities like Reese Witherspoon, Miranda Kerr, Orlando Bloom, Kate Hudson, Alicia Keys, Kelly Rutherford, Russell Brand & Gwyneth Paltrow are all-in for Kundalini yoga, an ancient yoga practice that incorporates meditation, chanting and breathing exercises.
“The meditation, breathing and focus helps to calm,” says Kelly Rutherford. “The practice builds trust with yourself and attunes you to a feeling of love, forgiveness and compassion.”
The PEOPLE article linked above details how Kundalini techniques can help you have an effective meeting with your boss, instantly calm down, and relieve both everyday and extreme stress!
NOT JUST CELEBS ... MILITARY VETERANS SUFFERING FROM PTSD, TONY ROBBINS & MORE
You too can try Kundalini - the form of yoga used by soldiers returning from war to lessen the impacts of PTSD. Kundalini is also used by Tony Robbins before he goes onstage (check him out in the Netflix documentary "Not Your Guru") & is popular with many Silicon Valley CEOs and public speakers because of its centering effects.
If you've been looking to deepen your restorative or meditation practice, this could be the class for you.Take a break from your busy day for this lunchtime class every Tuesday. It could change your life!
Want to try it? Join us for a beginner Kundalini class with Catherine at Foundations Island Yoga on Kent Island Tuesdays at 11:45am.
Please note: the studio will be closed Sunday November 5, the day of the Race Across the Bay 10K, due to road closures & traffic in the area. Best wishes to all the runners & walkers, beat that bridge, you got this! Yoga is a great complement to a running regimen, and can help you avoid injury. Contact us for more information on which yoga classes would be best to add to your life.
FREE YOGA FOR A CAUSE: Buti for Beasts is Sunday November 12 @ 9:30am. This class is free & open to the public, and we’ll be collecting donations for the owners of this beautiful pooch who has been diagnosed with terminal cancer. The medicines that help manage his pain get expensive, but his owners want to keep him comfortable for the time he has left. Wear ears & tails, paint up like your favorite animal and join us for this very special practice.
Saturday December 9 6-9pm: Yoga Party for Kids / Parents Night Out. Let the kids dance while you get a jumpstart on your Christmas shopping - or enjoy a night out for yourself! Black light kids yoga, free play time to dance and move for ages 4-7. We’ll be grooving to old classics like the Hokey Pokey & the Limbo, and more modern songs like Ninjago and the Batman Lego movie. We’ll end the evening with story time and kids meditation to help the little ones wind down before pickup. $25 per child, no food or drinks permitted in the studio, we’ll break in the lobby for water. Limited spots available, call the studio to book.
So many great things coming up this month at the Eastern Shore's #1 yoga studio!
Trying to "do it all" this fall? Slow down with us at Foundations and start the school year & holiday season off mindfully. Created especially for parents, your body, your kids and your family will thank you for this class. We'll start with the gentlest yoga we offer to help you wind down, and Nidra (guided meditation). Carol will be playing the crystal bowls, which emit tones scientifically shown to help the body relax and heal. We will also be offering "Conscious Cocktails" at the end of class, a special blend of organic fruit & essential oils which have natural properties to give you a relaxing wine-like buzz without the alcohol. Only $25 for all this; register & pay in MindBody by clicking the "Schedule" link above.
Join us at Foundations Island Yoga for a special Ashtanga Clinic on Sunday October 22, starting at 11am with our very own Frost, founder of Yoga Limitless. Ashtanga is a peaceful, yet vigorous and fast-paced form of yoga that moves through the same postures each time - similar to Bikram yoga. Like Vinyasa, it focuses on synchronizing the breath with a progressive series of postures, a process producing internal heat in the body and a purifying sweat that detoxifies the muscles and organs. You'll emerge from this clinic with improved circulation, a light and strong body and a calm mind.
Fit it all in! Come get your midday yoga fix at Kent Island's best yoga studio on Mondays, Wednesdays and Fridays.
Ladies, does your yoga practice ever feel like this?
No need to worry any more! A "Yoga Series" is the opposite of showing up for a class cold & leaving with questions ...
Come join the same group of women for a Buti Yoga Series here on Kent Island and grow together, this November through December. The perfect way to get body & mind in shape as we approach the holiday season, a time when we as women know that self-care often goes out the window.
What Fans Have to Say About Buti Yoga
"If you are looking to take an exercise class to lose extra weight ... take Buti, because you get so much more. You’ll leave class feeling lighter, both physically and emotionally. There have been many times I’ve come to this class upset or worried about something and have come out with a smile on my face. This class does change your body and it’s an excellent workout, but what really makes this class worth it, is the positive energy, mindset, and spirit you gain coming out of it."
“Buti has given my arms and shoulders definition, and helped to lift my butt, too.” -Jennifer Love Hewitt
“I had no real prior knowledge, but I felt in my entire system that it was time to kick my physical workout up about 10 notches.
While yoga was satisfying my spiritual side, something was missing. I was admittedly craving connection. Real, authentic, genuine connection to women who give a shit about each other. I was craving hard-core dance and movement. Dancing fed my soul for so long during my childhood and young adult life. Something was telling me it was time to come back.
I learned that Buti is about tapping into the confident, powerful energy that we all have inside us, and USING it to heal & improve our lives on the outside. ” - Allison Dailey
Details, Playlists & More
Instructors: Carol Ibex & Julia Collins
Starts: Friday November 10 at 5:30pm
Commitment: Sundays at 11am & Fridays at 5:30pm through December 17.
This is a YOGA SERIES, where we start from ground zero together and progress through 10 sessions to mastery of Buti Yoga.
Enjoy a bumpin', joyful, oxytocin-rich, stress-releasing workout to tunes by:
For $199, you get:
... you really can't put a price tag on that!
Our Buti Series is the opposite of jumping into a class cold & leaving with questions. You'll experience bonding and growth like never before, and tap into your feminine genius.
Our Buti Series is filling up fast. Commit to & invest in yourself today & embark on this journey with us.
*The goal is to commit to the majority of classes, but if you need to miss a class or two, no problem! We know this is a busy time of year. We will make arrangements so you get the maximum Buti "bang" for your buck!
Why HIIT Yoga?
Even as serene, peaceful yogis, time is one of our most precious resources. We never seem to have enough of it! Some days, it might be easy to skip yoga because you feel that you might not have enough time to make it worthwhile. But you don’t need to spend hours upon hours in the studio to see results--you simply need to make sure that the time you do spend is as efficient and effective as possible.
One of the most common misperceptions about yoga - and exercise in general - is that it is necessary to spend hours busting your butt to obtain benefits like weight loss, muscle growth and improved overall health and well-being. At Foundations Island Yoga, we're here to tell you that instead of working longer, you can work smarter by using short intervals of extremely high-intensity exercise.
Here are eight reasons why you can spend less time exercising with high-intensity interval training (HIIT) and still get great results:
1. Burn more calories all day. Anaerobic interval training uses the body’s reserves of energy. After a workout, metabolism stays elevated and continues to burn calories for hours. This is due to what exercise physiologists call the "excess post-exercise oxygen consumption" (EPOC) effect. With HIIT Yoga, you not only burn a lot of calories during the workout, but because of the high intensity you will continue to burn calories all day long. BOOM.
2. Burn more fat. Not only does your body metabolize fat for fuel during the workout, during the post-exercise recovery period after HIIT Yoga the body will tap into fat stores for the energy required to restore it to its normal resting state.
3. More effective for cardio. Your body burns calories at a rate of 5 calories per liter of oxygen consumed. In general, using exercise to increase the oxygen demands on your body will increase total calories burned both during and after the workout. Short intervals of extremely high-intensity exercise involving a lot of muscle mass require a tremendous amount of oxygen, during both the work interval and the recovery periods.
4. Recover faster. HIIT Yoga produces a significant amount of metabolic waste, including hydrogen ions and lactic acid. The major reason for an active recovery interval is to remove these waste products to allow the involved muscles to perform the next high-intensity bout. As a result, HIIT Yoga workouts train your body to tolerate and quickly recover from periods of high-intensity exercise.
5. Get better results. HIIT Yoga can promote a number of physiological benefits, such as increased mitochondrial density, improved stroke volume (how much blood your heart can move), improved oxidative capacity of muscle and enhanced aerobic efficiency, which was previously thought to occur only as a result of long, slow distance (LSD) training protocols.
6. Better muscle definition. HIIT Yoga places a significant amount of metabolic stress on muscle tissue. As part of the repair process, the body will produce elevated levels of human growth hormone and insulin-like growth factor-1 to repair damaged muscle proteins. In other words, HIIT Yoga gives you that "cut" look that you're after!
7. Spend less time working out. Shorter duration HIIT workouts enable you to do more work and receive numerous health benefits in less time.
8. A science-based workout. Exercise intensity can be measured with a scale of perceived exertion, where 1 is low intensity and 10 is the highest intensity you can tolerate. For the greatest benefits, HIIT Yoga should be performed at an eight or higher for periods lasting 30 seconds or less (or to the point of breathlessness). Recovery intervals should be as long or slightly longer than the work interval (or until breathing is quick, but under control). An effective workout should have a five- to seven-minute warm-up period to elevate heart rate, a minimum of five high-intensity work intervals and a four- to six-minute cool-down period to help start the recovery process.
HIIT Yoga is extremely effective, but it can place a tremendous amount of stress on the body. We recommend at least 48 hours between HIIT Yoga sessions to allow for full recovery. It is still possible to exercise or do more yoga the day after a HIIT Yoga session, but it should be a low- to moderate-intensity yoga "flavor" and use different muscle groups or movement patterns than those used in the high-intensity workout.
For individuals training for an endurance event, using a HIIT protocol can help to maintain your training efforts on those days when time is short and the temptation to skip a workout is at its peak.
At Foundations, our HIIT Yoga offerings include:
* Power * Buti (Women Only) * XY * Yoga Sculpt * Hot Core *
Learn more about our different classes & their intended benefits.
Save the Date: Celebrate Our One-Year Anniversary on October 1
Celebrate Foundations' one-year in business anniversary at our Open House on Sunday, October 1st! As a thank-you to all our dedicated yogis, we're featuring great yogic vibes, prizes, giveaways, music and FREE YOGA. This event is open to all who have practiced yoga at the studio, and to those who have always wanted to try.
Foundations Island Yoga Named Best Yoga Studio on the Shore
Foundations Island Yoga was named Best Yoga Studio in the What's Up Eastern Shore 2017 Fitness & Beauty Reader's Poll.
Thank you to all who voted, we are so grateful for your continued support and commitment to our yoga community. Our success is because of YOU! Grab a copy of the November 2017 issue to see our name in lights and learn more about local businesses that make the Shore such a great place to live.
Big News: Showers for 6am Yogis
Big news 6am yogis! HOORAY - we now have shower availability for our 6am classes.
This was one of the most-requested improvements on our annual survey - you asked, we answered! We understand this is essential for those fitting in their yoga practice before work in the morning. Yoga is such a powerful way to start the day! So come to Foundations, practice with us, and let the yoga vibes carry you through your whole day. (Even your commute will be better!)
RYT Yoga Teacher Training: Starting October
It's official: Frost is running a 200 RYT Yoga Teacher Training at Foundations Island Yoga starting this October!
What is RYT? A Registered Yoga Teacher (RYT®) is a credential earned by yoga teachers whose training and teaching experience meet Yoga Alliance Registry Standards. A RYT must complete training with a Registered Yoga School (RYS®), be confirmed by RYS and keep current with Continuing Education and their annual fees.
When: Training will begin October 2017 and run every other weekend for 9 weekends (see dates below). We believe this schedule gives you the best of both worlds. Training is on weekends so you do not have to take time off work but by having training every other weekend instead of once a month the schedule will keep you engaged in your training. If you've ever taken Frost’s Yoga Limitless Rocket classes, you know working with him will certainly move your practice forward!
About the Training: Our Yoga Teacher Training is Vinyasa Flow Based with an Ashtanga influnence. If you are looking to achieve the skills to teach a Yoga class and have a stronger practice this is your training. We will have 1 lead practice per day and students will be leading sun salutations and poses in the first weekend of training. Our studies will explore all aspects of the 8 limbs of Yoga. As part of your training, you will be required to engage in a 30 day Practice at the Studio. You are required to take 10 classes by approved teachers outside / in addition to the training, and observe / "watch" 5 classes by approved teachers.
Apply: To apply or with any questions, contact Frost at 808-319-9771 or via email at email@example.com. He'll get you your application via email. You can pay by credit card, check or cash. Please do forward this along to anyone you know who might be interested, the yoga training is open to all!
For more information about Frost & his yoga training, click here.
Think You Can't Get a Killer Body With Yoga Alone? Think Again.
From the Huffington Post:
"One of my newly buff friends suggested I try yoga, and her serene face attached to a really hot body only irritated and perplexed me: I thought yoga was for wimps, or at least people who had enough time on their hands to both work out doing other things, and then sit around being freakishly calm, too."
"Yet it wasn’t until I went with her to a power yoga class, a challenging-enough type of yoga that my body began to melt fat and looked and felt the way I wanted it to for so many years: long, lean, limber. Even my long-term relationship with the treadmill couldn’t do that for me. So sadly, we had to break it off."
"I dropped 20 pounds. I’m more sculpted, fit and toned than ever before. I can rock a handstand. And yes, I’m now irritatingly calm—most of the time."
"The best part? With yoga, I get those effects in much less time that I had been putting in at the gym. You too can gain the body-sculpting and yes, cardio health benefits that it can take hours longer of some other exercise forms to get."
Read the full article on the Huffington Post.
Buti Yoga is one of the best forms of cardiovascular & plyometric exercise out there! Join us for Buti at Foundations:
Tuesdays 7:30pm with Julia
Wednesdays 4:30pm with Carol
Fridays 7:30pm at SUP on the Island with Carol
Saturdays 9:30am with Kate
Act Now: Monthly Membership Special Pricing Available Through September 30 Only
Thinking about joining Foundations Island Yoga as a monthly member? Now through September 30: commit to 6 months, membership is just $89/month (the regular rate is $150/month - a savings of $366 & you'll be set with unlimited classes & all the benefits of membership through winter 2018)! Act now, this offer is good only through the end of September.
From a fan: "Such an amazing deal, and worth every penny!"
Monthly Members get:
Wednesdays: Mommy & Me Yoga
Wednesday mornings 9:30am we invite you to bring your little ones to class for Yoga Sculpt. We will put on class as usual with lots of yoga and fun cardio, only now, parents are encouraged to bring their little ones so we can jump, kick and stretch our way to happiness together. ($5 per child, adult rates still apply, all parents are responsible for their own children, must be potty trained) Book by clicking "Schedule" above, call 410.490.0440 or just drop in. We look forward to meeting your littles!
Science is uncovering so many new previously unknown benefits and reasons modern people should to do yoga.
"We live in a world that is volatile, unpredictable and an endless uncertainty causes a bit of anxiety and fear. When there is fear in the nervous system, our thoughts become linear and goal-directed. This is precisely what works so poorly under uncertainty. When we do yoga, our bodies become calm and relaxed. When our bodies are calm and relaxed, we allow for the flow of creativity, which works best in uncertain times. This does remarkable things for brain health". - Dr. Kaushik Ram, Neuroscientist
Click here to watch this awesome new 20 minute video.
Bikram Mornings are Back! Start your day the Bikram way. Kathleen Hill is opening the studio to experienced Bikram students M, W, F mornings at 6am. This is a no-teacher class, and the studio will be heated with a recording on for Monthly Members that have a solid Bikram practice. Join us to start the day off right and deepen your Bikram practice!
Please join us in welcoming Linda I. and Angela O. as our newest Bikram instructors. Linda will begin teaching Tuesdays at 6pm starting the 18th of July. Spread the word, this is another day on the schedule for clients who love Bikram.
Save These Dates
It's the absolute best time of year here on Kent Island. We're so happy it's officially SUMMER.
When the temperature climbs, it’s tempting to skip your yoga practice to enjoy the great outdoors.But did you know that sticking with a regular practice can actually help you enjoy the summer temps? We're leaving the doors open and practicing at warm, ambient & hot temperatures at Foundations this summer. Here's why.
Bikram Mornings are Back Starting June 26 @ 6
Starting Monday June 26, Kathleen Hill is opening the studio to experienced Bikram students M, W, F mornings at 6am. This is a no-teacher class, and the studio will be heated with a recording on for Monthly Members that have a solid Bikram practice. Join us to start the day off right and deepen your Bikram practice!
XY Class June 24 9:30am
A NON-HEATED 50 minute class designed for all levels, XY Sculpt is high-intensity interval training (HIIT) using plyometrics and yoga postures. HIIT training has been scientifically proven to burn maximum fat while building lean muscle mass due to its effect on EPOC – Excess Post-Exercise Oxygen Consumption also referred to as "afterburn".
Free Intro to SUP Class June 24 1-3pm
Join the crew at our sister company SUP on the Island Saturday June 24th from 1-3pm, learn the art of SUP and have a good old time! This is a great opportunity to try SUP before coming to one of our stand up paddle board yoga classes. Enjoy a free 15 minute lesson and 10 minute paddle on your own. At 3pm Carol will lead a gentle Vinyasa beach yoga class to cap off this great event. Make a day of it! We’re offering this free introductory class to get more of you hooked. Bring a friend!
Please Note: Foundations Island Yoga is Closed July 4th in the Evening for Independence Day (Our 9:30am Vinyasa Class is Still On)
Buti Sculpt Workshop July 13 @ 7:30pm with Kate
A great “Buti Breakdown” to really learn the Buti moves! $10 or Free for Monthly Members. Buti Sculpt is a HIIT workout focused on building long, lean muscles while kicking the body into a heightened metabolic state. HIIT workouts excel in burning maximum body fat due to the intervals of max heart rate and max effort. Buti Sculpt strategically pairs HIIT movements with yoga postures during low intensity intervals to prevent injury and facilitate muscle recovery. Join us for an intense but fun practice.