Category: newsletter

What is it you plan to do with this one precious summer?

by Claudia Fountain, posted in Meditation, newsletter, Nutrition, Recipes

To paraphrase Mary Oliver’s poem, but the question is sincere. What is your plan for this one precious day? 

I have a very sick cat at the moment. My emotions have been volatile, as he is a most precious being, and I’ve had the privilege of having him in my life for 12 years. I’m leaning into each day with him, moments spent with him laying beside me, hearing his purr as I comb him. It’s these moments that truly matter. These, and holding my emotions tenderly as they shift and change.

THE SUMMER DAY

Who made the world?
Who made the swan, and the black bear?
Who made the grasshopper?
This grasshopper, I mean —
the one who has flung herself out of the grass,
the one who is eating sugar out of my hand,
who is moving her jaws back and forth instead of up and down —
who is gazing around with her enormous and complicated eyes.
Now she lifts her pale forearms and thoroughly washes her face.
Now she snaps her wings open, and floats away.
I don’t know exactly what a prayer is.
I do know how to pay attention, how to fall down
into the grass, how to kneel down in the grass,
how to be idle and blessed, how to stroll through the fields,
which is what I have been doing all day.
Tell me, what else should I have done?
Doesn’t everything die at last, and too soon?
Tell me, what is it you plan to do
with your one wild and precious life?

–Mary Oliver

While I began this newsletter on a more somber note, it also has many good things enclosed (including Mary Oliver!). I just completed and uploaded a brand new meditation on Insight Timer-Resting In Gentle Awareness. It’s FREE to listen to, no subscription needed. Also, what’s more delicious than avocados or mangoes? When they’re combined in a yummy chilled Avacado Mango Salsa. Recipe provided below!

I hope your day–and your summer–is filled with many good things. Naps and purring cats, good books and good food, floats down a river and sunsets over the ocean are a few things that come to mind.

In good health & wellness,
Claudia

P.S. My little labor of love (aka Made With Mantra Shop) on Etsy is having a summer sale. If you’re looking for thoughtful handmade gifts for loved ones, it would make my day if you dropped in for a visit.

The buttery avocado and sweet mango in this recipe provide healthy mono-unsaturated fats, fiber, and a high dose of vitamin C.

AVOCADO MANGO SALSA

  • 3 mangoes, peeled, pitted, and diced
  • 2 avocados, peeled, pitted, and diced
  • 1 can black beans, rinsed and drained
  • 1 can sweet corn, rinsed and drained
  • 1 red onion, diced
  • 2 tablespoons extra virgin olive oil
  • 1 1/2 limes, juiced
  • 1/2 cup fresh cilantro, chopped
  • 1 small jalapeño, minced and seeds removed **If you like it on the spicier side.**
  • salt and pepper to taste

Combine all ingredients in a large bowl. Cover and chill for at least 30 minutes. Enjoy by the spoonful, or with your favorite crispy corn chips or raw vegetables.

glimmers

by Claudia Fountain, posted in mental health, newsletter, Yoga

That very first sip of my favorite tea. My cat purring on my lap. The scrunch of snow under my skis when I stop amongst the snow-draped trees, and settle into a well of silence mid-mountain. Moments, just tiny moments, that offer joy, or peace, or a sense of contentment. 

Those tiny slices of time that spark awe and bring ease, are called “glimmers” (a term coined by Deb Dana, a licensed clinical social worker, who specializes in trauma). Glimmers can strengthen our nervous system, and increase our well-being. Good health is more than fitness. It’s true, deep wellness which encompasses mental, spiritual (anything that points us to something greater outside of our limited human experiences), and physical health.

For me, this new year is about keeping my face turned toward the light, and the good people in my life. One of my favorite quotes from Mr. Rogers (which was something his mother told him when he was young and worried about the news): “Look for the helpers. You will always find people who are helping.” Those helpers, are glimmers also.

In closing, I have two new videos up–a yin yoga practice with an emphasis on hips and low back; and the final video in my 5 Essential Exercises series–The Bridge.

In health & wellness,
Claudia

“Smile. Give Earth the biggest smile you’ve got. See every glimmer of light in the scariest, darkest sky. And when people think you’re crazy, then you know you’ve accomplished something very few dare to try.”  ― Lana M.H. Wilder

A little riff on time

by Claudia Fountain, posted in Fitness, newsletter
“Time is free, but it’s priceless. You can’t own it, but you can use it. You can’t keep it, but you can spend it. Once you’ve lost it, you can never get it back.”
– Harvey Mackay

Maybe it’s the season. Maybe it’s an aging parent. Or, a sense of my own mortality. Milestone birthdays tend to bring up a lot of feels for me. Time seems to slip by faster and faster. Is it the passing of a decade, or the beginning of a decade? The most common theory on why we perceive the speeding up of time is that our perception of time is directly proportional to our neural processing speed, which slows as we age. Another theory by Cindy Lustig, a psychology professor at the University of Michigan:  “When we are older, we tend to have lives that are more structured around routines, and fewer of the big landmark events that we use to demarcate different epochs of the ‘time of our lives,’” And, finally, another viewpoint by Steve Taylor, PhD, senior lecturer in psychology at Leeds Beckett University, UK, is that our experience of time is highly flexible and subjective. The more information our minds process, the slower time passes. Time speeds up with increasing age because we have fewer new experiences and our perception is less vivid.

What all this really drives home for me is that we should never stop exploring, learning, and experiencing new things. We can’t stop time, but we can slow down our perception of it by living mindfully, and bringing in new experiences.

Get out and take those trips you’ve been dreaming about. Climb a local mountain, enjoy live music (and dance like no one is watching), ride in a hot air balloon if you’ve never done it–you won’t regret it! My point is simple, don’t wait. Do those things you’ve been putting off until “the time is right.” Right now is the perfect time.

In health & wellness,
Claudia

P.S. The fourth installment in my 5 Essential Exercises video series is up (The Plank), and a new yoga video have been added to my Vimeo platform: Glow Flow – Moon Salute.

Deep Summer Dive

by Claudia Fountain, posted in newsletter, Self Care, strength training
“When everything is moving and shifting, the only way to counteract chaos is stillness. When things feel extraordinary, strive for ordinary. When the surface is wavy, dive deeper for quieter waters.”
–Kristin Armstrong

We’re deep into summer. The sun is hot, the water is cool, and sunscreen is my best friend. 😎 

Today we dive into the next movement pattern in my 5 video series–the pull. A common action in daily life, whether you’re opening a door, starting the lawnmower, or unloading the car for a day at the beach. The stronger you are, the easier these activities become. In The Pull video, I demonstrate three very simple options using equipment that is easily available–elastic resistance, dumbbells, and a suspension trainer. A bench, chair, or stability ball round out what else is needed. When engaging in pulling movements we are using our arms, shoulders, and core (spinal extensors/abdominals). These exercises engage them all. Give one of these variations a spin, 2-3 days a week, 1-3 sets of 8-12 repetitions. 

On another note, I have added a new Yin Yoga video over on my Vimeo platform. This particular session focuses on the hip flexors and low back, helping to relieve an aching low back. Yin yoga is a wonderful way to slow down, practice self-care, and find some of that “quieter water.”

In closing, I would like to share that I have dialed back my public virtual classes, and am now only doing semi-private/small group, and private sessions. If you’re interested in working with me, drop me an email: claudia@physiquebyfountain.com.

In health, wellness, and peace,
Claudia

that fresh spring feeling…

by Claudia Fountain, posted in Exercise, Fitness, newsletter, Yoga
“It is spring again. The earth is like a child that knows poems by heart.”
–Rainer Maria Rilke

A refreshing spring rain is falling as I write this, full of the promise of growth and new things. My Easter Sunday was spent wandering through fields of stunning tulips, watching the cloud studded sky, and feeling the cool breeze under colorful flying kites.

The first quarter of 2024 had me stepping back from some tasks on my proverbial “to-do” list. Writing has always been full of angst for me, and producing a monthly newsletter – for as long as I have been – is more of a push than a pull. I decided to take a couple of months off from it, and then to only do them bi-monthly. And so, here we are!

This newsletter is the first in a series. The focus–what I consider to be the 5 Essential Strength Exercises for good health and wellness. Building and maintaining essential muscle mass is critical to enhancing our metabolism as adults, particularly as we age. For every decade of life, we lose 3-8% of muscle mass, or 5-10 lbs of lean muscle. That loss of lean muscle has a direct negative effect on metabolism (it becomes harder to lose weight, and easier to gain it), and strength (opening a jar of pickles becomes more and more difficult, standing up from sitting gets harder, and climbing stairs feels like climbing a mountain). 

The good news is it doesn’t have to be that way! All it takes is 20 minutes, two to three times per week, of some kind of strength training to improve our functional fitness, health, and wellness.  The 5 Essential Strength Exercises cover the critical areas of leg strength, pushing, pulling, and core. Choosing 5 different exercises, performing 2-3 sets of 10-12 repetitions, done on 2-3 non-consecutive days a week is enough for measurable improvements in overall strength.

The first essential exercise is the squat–basically what you do every time you sit down and stand up. There are many, many ways to perform a squat. At its most basic, using zero gym equipment, is a wall squat. All you need is a wall! The second most basic, sit-to-stand. Using a chair, a bench, a stability ball (that is bracketed so it doesn’t roll), your sofa, your bed, sit and then stand up. Repeat. The third, weighted squats using dumbbells, kettle bells, weighted balls, etc. I cover these, and a fourth option, in my latest exercise video (find it HERE).

Future newsletters will cover the next four essential strength exercises, so stay tuned! In closing, I hope you find the information useful, and that it inspires you to consider adding strength training to your health and wellness efforts.

🙏🏿🙏🏾🙏🏽🙏🙏🏻🙏🏼
Claudia

P.S. Also, find a new YIN YOGA – FOR ANXIETY video HERE. PLUS, 🌸 I have some fresh spring lovelies on sale for 25% off 🌸 in my Etsy shop: MADEWITHMANTRASHOP

Hello 2024!

by Claudia Fountain, posted in Exercise, Fitness, newsletter, Yoga

Pause for just a moment. Take a long, slow inhale. Now exhale. Notice how you feel right now. No need to describe it, simply notice. Maybe try taking one or two more long slow breaths. Notice and feel. 

Such a simple thing–to pause, breath, and feel. 

That’s my one simple goal for 2024. To pause, slow down, breath, and notice what I am feeling–before responding to anything. Before I start a new task. Before I enter a conversation. During a conversation (this one is essential). It’s applicable to anything I am doing, even while writing this newsletter. The pause for me is key to responding in a thoughtful way, versus from a triggered pattern. 

May this be an invitation for you to practice pausing in the new year. 

Moving into the new year, I have a new vinyasa yoga class available for you on Vimeo. The theme: new year, new possibilities. Find it HERE.

I am adding a brand NEW class to my virtual teaching schedule: Strength & Conditioning (Small Group).The focus: Improving basic fitness with strength training, balance work, coordination, and flexibility training. Every Wednesday, from 8:00-9:00am. This offering begins January 31st.

I hope to see you soon!

Tis The Season…

by Claudia Fountain, posted in Compassion, kindness, newsletter, Online Offerings

For spreading love, kindness, grace, and compassion. These are truly the four best gifts that I can think of. They are the cure for what ails us individually and collectively. 

May all beings feel safe.
May all beings be free.
May all beings have happiness.
May all beings be at peace.

I will be honest. I have a short list of material things I would love. Who doesn’t?  But, what I really want most is what is reflected in those four short sentences above. The questions I ask myself daily: How can I be more kind? How can I listen more fully to the person standing in front of me? Can I better understand that their experiences are different from mine? Is there at least one thing I can appreciate about x, y or z?

This year has been extremely challenging globally. Heck, the previous three years were pretty challenging also. While we may not be able to shift things on a global scale, we absolutely can on an individual level. We begin with treating ourselves with kindness, then spread that to loved ones, friends, neighbors, anyone we come in contact with.

May your holidays be filled with warmth and love, family (whether by blood or choice), and good friends. 

OM SHANTI, SHANTI, SHANTI

P.S. A new FREE YIN YOGA class hosted on VIMEO is available HERE.

Be The Light

by Claudia Fountain, posted in Meditation, newsletter, Recipes, Seasonal Yoga, Yoga

and blaze your own trail.

I will be the first to admit that lately the world seems to be becoming darker. Peace feels like a distant beacon of hope. I also know that one of the best ways to shift my doom and gloom is to get outside and walk, feel the breeze on my face, watch the leaves shimmer in the light, and listen to the sounds of the larger world around me.

Fall is a beautiful transitional season. It reminds me to let go of things I can’t control, and to count my blessings. I also get to dive into my cozy fleece hoodies and joggers! The key for me is balance–when my thoughts get dark, I balance them with light. My hope is that this newsletter brings you some light also!

This October and November, the offerings include:

  • a delicious baked bean recipe, full of spice, heat (and yes, pumpkins!),
  • a yin yoga session focused on releasing tension in the upper body,
  • and, a guided Metta (Loving Kindness) meditation.

In closing, I leave you with words from the poet Tyler Knott Gregson:

Into the great darkness
when veils are thin
and we see handprints
pressing
on the curtain
between this life and the next,

I heard them
whisper

“If it is light
you seek
you must carry
your own
fire.”

Chipotle Pumpkin Baked Beans

  • 2 cups cooked cannellini beans
  • 1 1/2 C water
  • 1 1/2 C cooked cubed pumpkin or butternut squash
  • 1/4 C tomato paste
  • 2 small canned chipotle chili peppers in adobo sauce
  • 3 T brown sugar
  • 2 T molasses, maple syrup or date syrup
  • 2 T cider vinegar
  • 1 t dried oregano
  • ½ t cinnamon
  • 1/2 t salt
  • 1/4 t black pepper
  • 3 pepperettes, chopped (optional)
  • 1 large carrot, chopped
  • 2 chopped shallots

Heat oven to 350 Farhenheit. Blend together pumpkin, water, tomato paste, chipotle pepper, brown sugar, molasses, cider vinegar, oregano, cinnamon, salt and black pepper into a smooth paste. Place beans, pepperettes (if using), carrot and shallots in a casserole dish. Sir in pumpkin mixture. Bake, covered, for 40 minutes. Makes four servings.
*** Source: IDEAFit.com

Summer Close-Out

by Claudia Fountain, posted in Fitness, newsletter, Recipes, Yoga

“A drop of water, if it could write out its own history, would explain the universe to us.”

– Lucy Larcom

I love this quote. Water is so essential, and elemental, and mysterious. We can’t live without it, but it can exist without us. Most of the human body is water–roughly 60%. Water can teach us so many things about adaptability, flexibility, alternate routes to a destination, moving with the least amount of resistance.

The past five days have asked me to be adaptable and willing to pivot when situations suddenly change. And, like water sloshing in a bucket, eventually it settles. Time and patience are my friends. 

This month, in keeping with the theme of water, my offerings include a [FREE] 50-min flow yoga class [sacral chakra focus], and a delicious watermelon aqua fresca recipe [watermelon is 92% water-hydrating and refreshing!]. Also, find my latest exercise video of the month–all about improving hip stability.

One final note–this newsletter covers August and September. I will not be teaching any classes 9/4-9/22. 

May your summer close with a splash!
Claudia

WATERMELON AGUA FRESCA

  • 4 cups cubed seeded watermelon
  • 1/2 cup water
  • 1/2 cup sugar, or to taste
  • 4 slices of lime
  • 24 fresh mint leaves
  • 8 cups of ice, or as needed

Purée watermelon and water in a blender until smooth. Add sugar to taste. Cut lime slices in half. Place a half lime slice into each of 8 glasses, along with 3 month leaves. Crush with a cocktail muddler, or a wooden spoon. Fill each glass with 1 cup ice. Pour in watermelon agua fresca, and stir before serving. Makes 8 servings.
***Source: Allrecipes.com

Step Into The River

by Claudia Fountain, posted in newsletter

“Oh the places you’ll go.”

–Dr. Seuss

As I was driving home from a visit with my new chiropractor, I realized what has been influencing me this month. Many things, so many things, but they all fall under the same umbrella. Exploration. From the endless desert vistas and calls to prayer of Morocco that struck my heart in surprising ways, to the rush and burble of water over my feet as I stand in the middle of a creek bed here in the Pacific Northwest on a warm summer day and contemplate the nature of change. We are like the running water, always changing, passing, transforming. Nothing to hold onto. Nothing is static. Not even stone, as it is shaped and smoothed by the flowing water. 

Over the past few weeks I’ve added a few new books to my night stand. The one that is holding my attention at the moment–The Tibetan Book of the Dead for Beginners. It’s a wonderful distillation of an essential Tibetan Buddhism text. I think of it as a starter book, accessible and easily understandable; and particularly pertinent as I navigate being there for my mom as her life changes in dramatic ways. Compassion is the guiding light and force as I explore how it changes me and my relationship with my mom. Side note: this book is for both living and dying.

For as long as I can remember, I have always been drawn to the beauty and magic of Native American flute music. Just north of Bend is the Warm Springs Reservation that is home to an artist and musician who crafts the most beautiful Native American flutes from Northwest Cedar, black walnut, and other woods. I am now the grateful owner of one his beautiful trail flutes, and am now learning how to play it. I may never be good at it, but it really doesn’t matter. It’s about the journey, after all. Oh, the places my imagination takes me as I hold the flute, smell the fragrance, and make sounds with the simple application of breath and fingers. If you’re curious about the flutes and the artist–Charles Littleleaf–find him here: https://www.eaglecanyonflutes.com/

Along with my ramblings on change, life/death, exploration, and learning new things–here are links to two new videos: Exercise Video of the Month [Moving Quad Stretch], and a 50-minute Yin Yoga [Wall Me Up] class that uses the wall as the major prop–super accessible.  

In closing, I leave you with a prayer called the Four Immeasurables:

May all beings have happiness and
the causes of happiness.
May all beings be free from suffering
and the causes of suffering.
May all beings rejoice in the wellbeing of others.
May all beings live in peace,
free from greed and hatred.

🙏🏿🙏🏾🙏🏽🙏🙏🏻🙏🏼🙏🏼