Category: newsletter

HEADING INTO 2022 LIKE…

by Claudia Fountain, posted in Flexibility, Ganesha, Meditation, New Beginnings, newsletter, Nutrition, Yoga, Yoga Nidra

we have everything to gain–more peace, equanimity, strength, flexibility, adaptability, and increased wellness!  

I’ve put together a set of tools this month to help move us along these goals, beginning with a 10 DAY YOGA CHALLENGE. If you’ve been waiting for the right opportunity to begin a regular yoga routine, this might be it!  You will have 12 days to sample a variety of yogic practices from meditation and mindfulness, to guided breath practices and yin yoga. [FIND MORE INFO AND THE LINK HERE.] January also delivers a new exercise video that focuses on hip mobility, specifically targeting the hip adductors (inner thigh). [FIND THE VIDEO HERE.] And finally, if you have not tried Yoga Nidra yet, set aside 30 minutes for some deep rest. Find the guided Yoga Nidra For Deep Rest HERE. 🙏🏼

Please also find my teaching schedule HERE.  I continue to teach weekly Livestream Yin and Vinyasa classes. My VOD library of 90+ classes will be moving to a PRIVATE LINK very shortly. The price will remain the same ($18), and I add videos weekly.  If you are interested in subscribing, please drop me an email request!

In closing, I leave you with the mantra to GANESH. May he remove obstacles on your spiritual path, and ensure success in any new endeavors. 

OM GUM GANAPATAYEI NAMAHA!

P.S. This month’s healthy recipe:

BRUSSELS SPROUTS HAZELNUT SLAW

Cruciferous vegetables (think Brussels sprouts, cauliflower, kale, broccoli, bok choy) contain consistently high amounts of vitamin K.  Vitamin K may be involved in inhibiting narrowing (calcification process) of blood vessels.  A study published in the British Journal of Nutrition discovered that higher intakes of cruciferous vegetables (at least 45 grams daily) can decrease buildup of deposits on artery walls in older women. 

3/4 lb Brussels sprouts, shredded
2 medium carrots, shredded
1 pear, thinly sliced
2 scallions (green onion), thinly sliced
3 oz prosciutto, chopped
1/2 C pomegranate seeds or 1/3 C dried cherries
3 T extra-virgin olive oil
juice of 1/2 orange
2 T maple syrup
1/4 C hazelnuts
2 t Dijon mustard
1 garlic clove, minced

In a large bowl, toss together Brussels sprouts, carrot, pear, scallion, prosciutto, and pomegranate seeds or dried cherries. Place olive oil, orange juice, maple syrup, hazelnuts, mustard, garlic, and a couple of pinches each of salt and pepper in a blender container and blend until slightly chunky. Toss dressing with slaw. Makes six servings.
**Source: IdeaFit.com**

When giving is all we have

by Claudia Fountain, posted in newsletter

–Albert Ríos

    One river gives
                                              Its journey to the next.

We give because someone gave to us.
We give because nobody gave to us.

We give because giving has changed us.
We give because giving could have changed us.

We have been better for it,
We have been wounded by it—

Giving has many faces: It is loud and quiet,
Big, though small, diamond in wood-nails.

Its story is old, the plot worn and the pages too,
But we read this book, anyway, over and again:

Giving is, first and every time, hand to hand,
Mine to yours, yours to mine.

You gave me blue and I gave you yellow.
Together we are simple green. You gave me

What you did not have, and I gave you
What I had to give—together, we made

Something greater from the difference.

This season can be about how much money we spend, loneliness, the stress of travel or being with family members that know how to push our buttons.  

Or, it can be about the simple gift of our presence, calm energy, and service to others. 

As we close out the year, my wish for you is simple:  May you find moments of peace, quiet, and serenity in the midst of chaos.

And, may I be in service to that.  To close out 2021:

  • I have a new exercise video that helps release tension in the body: Moving Twist.
  • The link to my Insight Meditation page with guided meditations for grounding, breathing, and Yoga Nidra (yogic sleep for deep rest and relaxation).
  • Check out this article from IDEA Health & Fitness Association on healthy holiday food swaps (think roasted vegetables instead of cream and butter loaded potatoes au gratin).
  • And, my final class offerings for 2021.

“For it is in giving, that we receive.” –St. Francis of Assisi

In Peace,
Claudia

thanks-giving

by Claudia Fountain, posted in newsletter, Uncategorized

Ah, November. The month that doesn’t contain Halloween, or Christmas/New Years.  November can often feel like it’s just an extension of the holiday season, kind of run over by the semi-truck that is Christmas!  But for me, November is about appreciating all the small and big things in my life like the love of family and friends, a warm home, and purring cats. It’s a reminder to me to give thanks, to express gratitude, to gather around a bountiful table, and share what I have with others. 

SMALL ACTS OF THANKS-GIVING
🤲🏼 Tell someone you’re thankful for them. 
📦 Give a care package.
🙌🏼 Offer a compliment.
🦃 Give a turkey to a family in need.
🛒 Help someone with their groceries.
🍪 Bake cookies for someone.

This month is also a smart time to make sure that you have a good handle on your stress levels, or have a plan for good self-care and managing your mental health (this includes stress, depression, and problems with emotion)–before the holidays take their toll.

The really good news is that there are very accessible things we can do to that help.  Getting good rest, having a regular meditation practice (as little as 10 minutes a day is very impactful), and exercising 3-5x per week.  In a large 2018 study**, an analysis of 852,068 adults (out of 1.2 million surveyed) associated exercisers with 43.2% fewer self-reported mental health burdens per month than non-exercisers. All types of exercise were impactful. Mindful exercises such as yoga were associated with a 22.9% reduction in mental health issues.  The optimal amount of sessions per week were 3-5x, and vigorous exercise was more favorable than light or moderate.

In closing, I invite you to try a yoga session with me (virtual yoga classes – HERE). If you haven’t tried the Insight Timer platform  (it’s free and filled with thousands of short to long guided meditations).  I have two offerings available, with more to come.  Find them HERE. This month’s EXERCISE VIDEO OF THE MONTH: ‘SWIMMING’ is up and ready for you try.  And, last but not least, The Giving Sale is now live in my shop–25% off (almost) storewide!). 

In Peace,
Claudia

**(Chekroud, S.R., et al. 2018. Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: A cross-sectional study. Lancet Psychiatry, 5 (9), 739–46.)  

Let the leaves fall…

by Claudia Fountain, posted in newsletter, Online Offerings, Seasonal Yoga

Let’s imagine…”What if”….you sat down one day–effortlessly, comfortably–as though you were in a magical time bubble. You sat and simply watched nature in all Her mystery do what She does best? Seasons shifting, birth, growth, life, death. Sunsets and sunrises. Full moon to new moon. What might you learn or discover?

As we move through Autumn in all its glorious colors and crisp temps, we may notice the subtle shifts from within to start letting things go. Trees cloak themselves in a riot of reds, golds, and oranges, and then let the leaves fall. Instead of trying to hold onto them, they know that after a period of rest something new will appear.

It’s like keeping your closet filled with only those things you wear on a regular basis. If you never get rid of old clothes, you will run out of space for new clothes.

“Be like a tree, and let the dead leaves drop.” ~Rumi

Consider some of the following ways to lighten the load:

  • Let go of one, two, or more of your insecurities. Replace them with affirmations.
  • Let go of grudges. 
  • Forgive someone. 
  • Forgive yourself.
  • Simplify your schedule. Re-prioritize, and prune to the essentials.
  • Stop trying to people-please.
  • Clean out one drawer a week.
  • Pranayama practice:  Exhale for at least 2 counts longer than the inhale. Practice for 10 rounds.

This month in class, we are focusing on releasing 🤲🏼 in order to manifest, grounding 🌍 so that we feel safe to let go, and soothing pranayama 🫁 breath work.  If you haven’t tried one of my classes on MOXIE yet, I’m dropping you a FREE CLASS PASS! 

The newest exercise video is out! Opposite arm/leg raise–sometimes called ‘bird dog’–a simple and very effective core strengthening exercise. Please find it HERE.

In closing, may you find satisfaction in letting go of something, enjoy some good walks in the fresh crisp air of fall, and some some delicious pumpkin spice!

In peace,
Claudia

End Of Summer Shift

by Claudia Fountain, posted in newsletter
“To say it was a beautiful day would not begin to explain it. It was that day when the end of summer intersects perfectly with the start of fall.”
–Ann Patchett

Here in the Pacific Northwest, nights have begun a slow descent into the cooler, crisp temps of fall. Soon, very soon, I’ll need to pull the lily and hyacinth plants from the pond, and set them up to over-winter in the laundry room (there are grow 🌱☀️lights!). This shift to cooler, drier air signals that we are entering the vata season. Think of vata energy as cold, dry, light, windy, and rough energy. It’s the type of energy that makes us want to try new things, or to make changes in our lives. In contrast, it can also show up as depression and anxiety. So, as we transition into the new season, it’s beneficial and necessary to keep this energy balanced.

Here are a few tips for balancing vata energy:

  • Eat warm, moist, cooked meals such as curries, soups, steamed greens, spiced vegetables, cooked fruit, hot cereals, quinoa, or baked sweet potatoes. Spices to try: cumin, turmeric, coriander, and ginger.
  • Sleep more. Getting enough rest helps the body repair and replenish. Limit the amount of personal energy draw from your devices by turning them off a half hour before going to bed.
  • Hydrate and soothe dry, irritated nasal passages with a few drops of nasya oil before going to bed. Tip: tilt your head back slightly when applying the drops.
  • Try drinking hot water with cinnamon, or hot water with ginger and lemon juice, first thing in the morning. Warm liquids stimulate your agni (digestive fire) by increasing blood circulation in your gastrointestinal system.
  • A yoga practice that is slow and steady. Move through Sun Salutations very slowly, focus on grounding in standing/balancing poses, and spend extra time in deep asanas.
  • Pranayama (breath) practice: Nadi shodhana (alternate nostril breathing) – inhale right nostril/exhale left nostril in the morning for warmth and energy; inhale left nostril/exhale right nostril in the evening for calming and to promote sleep.

SEPTEMBER EXERCISE VIDEO DROP! Find it here: Glutes + Hamstrings: Strength + Stability. Perform this exercise slowly, steadily, with focus and control!

SUMMER POTPOURRI

by Claudia Fountain, posted in newsletter, Uncategorized

How is your summer coming along? Mine has been full of learning, creating, cheering, and occasionally stumbling.

While this year’s annual fitness conference was once again on the virtual platform, I still received vast amounts of new ideas and inspiration. I am so thankful for all the presenters who continue to share their knowledge, experience and expertise, under continuously shifting circumstances. And, I truly look forward to sharing new concepts and exercises in my classes, videos, and client sessions!

Going through my mom’s collection of raw semi-precious gemstones, agates, and petrified wood has stoked my creative passions, and I have had fun hammering silver and gold wire, and polishing stones in my new rock tumbler. It’s good to have a hobby that inspires questions like, “what if” and “what happens if I do this”. Do you have a hobby, and does it make you smile?

  • Word of the Day:  lapidary [lap-i-der-ee] 1. A lap-i-dist: one who cuts, polishes, and engraves precious stones.

The Olympians who came together to challenge themselves and each other on the world stage inspired me through their collective effort and courage just to get there. I cheered for each and every one of them! Is there someone in your life that could use a little cheering? (It could even be you. Hint: High five yourself for something you accomplished today!)

I’ve also found myself stumbling into moments of frustration, anger, and despair over the ongoing global pandemic (there was hope for a vacation out of the country, once I had my vaccine—not so now), and dire reports on global warming. These are the moments I lean heavily on my personal fitness program (a good, sweaty cardio session does wonders for moving negative energy), and my daily meditation sessions (absolutely essential for finding balance).

If you find yourself in similar states of emotional quandary, I highly recommend my two above 👆 ‘go-tos’ (cardio and meditation).  But, I also came across this wonderful piece on how to have difficult conversations.  As a society, “If we’re to make any progress, we need to actively foster a culture of good faith and honesty, based on the knowledge that we all have the same fundamental desires.” In essence, “We will sink or sail together, and we ignore this fact at our own peril.”  The article is about how to “Star-man”, and argue from a position of compassion. Find it HERE.

This month I am SO excited to announce my new meditation ‘channel’ on 👉 Insight Timer! 👈 I have two sessions available currently: ‘Finding Ground’, and ‘Breath Practice’.  They are the first two in the “My Morning Meditation” series. You may be familiar with ‘Finding Ground’, but the second one–‘Breath Practice’– is brand new created exclusively for the Insight Timer platform. I will be adding to the series every few weeks. I hope you take the opportunity to check them out. 😊 

Beginning this month, I am also adding short (FREE) exercise videos of the month to my VIMEO video library. This month’s video is a set of hand and wrist therapeutic exercises, designed to improve mobility and strengthen the wrist joints. Find the link below. 👇

In closing, I would like to leave you with an excerpt from Thich Nhat Hanh’s poem, entitled “Breathing”:

Breathing in,
I have become space
without boundaries.
I have no plans left.
I have no luggage.
Breathing out, I am the moon
that is sailing through the sky of utmost emptiness.
I am freedom.

VIDEO OF THE MONTH: Hand & Wrist Therapeutic Exercises

P.S. Exclusively for YOU my readers, 20% off ($25 minimum purchase) in my shop: MADE WITH MANTRA SHOP

Fluidity

by Claudia Fountain, posted in newsletter, Uncategorized

As a child, my summer days were spent playing at the pool, or swimming in lakes and rivers. It was that perfect blend of energy (fire) and fluidity (water). Being in or near water balanced out the hot, dry desert heat of my childhood home. Something about the sparkle of sunlight on water, both above water and below water, appealed to my soul–still does to this day.

The summer solstice marked the longest day of the year, and ushered in the joys of summer: fruits and flowers in the garden, the warm sun on our shoulders, vacations and road trips–just to name a few. Summer is the season of growth, its energy causes action and outward movement. My hope is that we are inspired to be out in nature–gardening, hiking, bicycling, swimming, or any other outdoor sports and recreation.

Now is the perfect time to get out and “recharge” your battery. Your body is like a car. It needs to be taken out of the garage, washed, polished, and driven. It can be a leisurely drive, a fast one, or something in between. But, it needs to move, otherwise it rusts. Loosen it up, fuel it with fresh fruits and vegetables, big salads and whole grains, and lots of water–balance the fire with water, inside and out.

This month, in my classes, we will be immersing ourselves in the rhythms of breath (both HEATING and COOLING) and the moving body (think FLUIDITY). Find my virtual teaching schedule here: YOGA and FITNESS.

Session 9: Loving Kindness – Self & Loved One, in the “My Morning Meditation” series is now available. This session is about cultivating (GROWTH) metta, loving kindness for ourselves, and a loved one. A loving kindness practice helps us plug into compassion and our innate connection to all beings. A regular practice provides many benefits that begin with increasing our own peace and well-being. As our own well-being is intrinsically connected with the well-being of others, practicing for ourselves also benefits others. According to the Buddha, benefits to a regular practice include:

1. You will sleep easily.

2. You will wake easily.

3. You will have pleasant dreams.

4. People will love you.

5. Devas (gods and angels) and animals will love you.

6. Devas will protect you.

7. External dangers will not harm you.

8. Your face will be radiant.

9. Your mind will be serene.

10. You will die unconfused.

11. You will be re-born in happy realms.

In closing, I will leave you with these words from Tyler Knott Gregson:

“Point me at the living,
the soaked green life
pulsing for the sun.
Point me forwards,
into growth,
into that slow advance
into more.
Bury me in life.”

MAY THE JOY OF SPRING INSPIRE YOU

by Claudia Fountain, posted in karma yoga, newsletter
“A little flower that blooms in May,
A lovely sunset at the end of the day,
Someone helping a stranger along the way,
That’s heaven to me.”
–Sam Cooke

Karma Yoga is the yoga of service, to act for others and to give back. My hope for this month’s post is that it is of service to you. I’ve put together a set of small offerings designed to provide you with resources that help you share joy and compassion, reduce stress, and engage/increase nourishment for body, mind and soul.

I would like to highlight one area in particular. India, the birth country of Yoga, is in crisis. As they suffer, so do we, so do I. India has given me more than I can repay in this lifetime. If you feel moved to help, I have a list of trusted organizations (find them HERE) you can donate directly to. During the month of May, I will also be donating 20% of all sales in my ETSY shop in support of India’s Covid-19 crisis. LINK: MADE WITH MANTRA SHOP

Please feel free to share any links!

In peace,
Claudia

QUICK CORE CHALLENGE

A short dynamic sequence that builds core strength, and explores dynamic hip rotation. Repeat each side 1-5 times. Great for warming up the body as a whole. Good plank mechanics are a must. Remember to keep the hips from sagging to the floor or pitching up to the ceiling. Find the video here: https://vimeo.com/545742757

MY MORNING MEDITATION SERIES

My Morning Meditation Series 7: Perceptional Borders. This 15 minute meditation links observation of the elemental qualities with finding our perceptual borders. Notice where one hand ends and the other begins; where your body ends and the chair or floor begins. If we look closely enough, we will notice that our perceptual borders begin to slowly dissolve and awareness rests in the elemental qualities (warm, cool, soft, hard, etc.). When we rest in the awareness of these qualities, there is no thought, no feeling of separation.

HEALTHY KITCHEN TIPS

A Healthy Kitchen Begins With Organization. From my colleagues at IDEAFit, here are some fantastic tips for a healthy kitchen clean out. It begins with a literal kitchen cleanse, and finishes with a lighter and healthier you. 

Finding Equilibrium

by Claudia Fountain, posted in newsletter, Online Offerings, Uncategorized, Yoga

“Life is a balance of holding on and letting go.”
–Rumi

I suddenly realized yesterday morning as I was wrapping up a guided meditation class I had just taught, that it has been almost exactly a year since I taught my last live yoga, cycling, or meditation class.  The first week of SIP was a bit of a scramble–do I wait for it to end, do I jump into training and teaching virtually, how long can I sustain this, what equipment do I need? The questions were endless. Eventually of course, as it happens with all new things, a new pattern, a new rhythm was established.  I continued to work privately with clients, albeit in a new way. I was thrilled that they were still there, and willing to continue working with me in the new paradigm. What didn’t stay were the yoga, cycling, and meditation classes. What also fell away were my visits to the sport club for my own personal workouts.  Yikes!  Somewhere along the way I needed to find equilibrium again. 

Over the past year, through (some BIG) changes, I’ve slowly begun to find the sweet spot.  I think, in many ways, this process of managing balance in my life in all ways–mentally, emotionally, physically, creatively, spiritually–is actually fun.  Yes, I said fun!  I believe quite a few of us would agree that new things are fun (like traveling, new house, new job, new car, ……). The challenge is to find that sense of positivity, and fun, in those events or moments we would ordinarily not consider fun. It’s like a “Road Closed” sign.  Instead, go this way, or that way, or turn around, or go up, go down. There’s always another way to get where you are going.  Stop, pause, find center, and feel your way into the next step.

And so, circling back to the loss of group classes, I have finally stepped back into the teaching world.  (It can take me quite a while to make decisions some times!)  Last month, I started teaching my first series of yoga vinyasa classes on the Moxie.xyz platform.  It was a soft launch, and to my complete JOY it has been FUN for me to teach yoga again. Next, I added a guided meditation class (20 minutes, short and sweet).  This month, I am adding a Yin Yoga class to my schedule.  (If there is interest, I am thinking of adding a strength/core conditioning class also.  More to come on that.)

In short, I have missed connecting with my yoga peeps, and those who used to take my classes at the YMCA, and other locations.  I am inviting you to drop in and connect with me, either on your yoga mat or on your meditation seat, for FREE!  Click this link for a 1-Class Pass: https://moxie.xyz/claudiafountain/subscriptions?t=2712-19a9079f-3e9c-47e8-9829-246167418805
Use the link for access to my Wednesday Glow Flow class, or the Yin Yoga class when it begins (launching 3/16/21).  My Morning Meditation is a “Flex Pay” class–it’s FREE (skip the payment portion at end of class), or pay if you feel moved to!  If you have any questions about how the MOXIE platform works, please don’t hesitate to drop me an email:  claudia@physiquebyfountain.com

In closing, I would like to leave you with this poem by John O’Donohue:

For Equilibrium, a Blessing

Like the joy of the sea coming home to shore,
May the relief of laughter rinse through your soul.

As the wind loves to call things to dance,
May your gravity be lightened by grace.

Like the dignity of moonlight restoring the earth, 
May your thoughts incline with reverence and respect.

As water takes whatever shape it is in,
So free may you be about who you become.

As silence smiles on the other side of what’s said,
May your sense of irony bring perspective.

As time remains free of all that it frames,
May your mind stay clear of all it names.

May your prayer of listening deepen enough
To hear in the depths the laughter of God.

Don’t Look Back

by Claudia Fountain, posted in New Beginnings, newsletter, Uncategorized

“You’re not going that way.”

It’s all about being here now.  And, making plans for the future.  This new year is about forging a new path–a new way of being, because the old ways no longer work, or are dropping away.  “Normal,” as we knew it is illusionary and unsustainable–environmentally, economically, socially, morally, ethically.  

How do we move on to a better future?  By listening, creating, committing, doing, believing, and inspiring.  

“Do more than exist—live.
Do more than hear—listen…
Do more than grow—bloom.
Do more than spend—invest.
Do more than think—create…
Do more than decide—discern.
Do more than consider—commit…
Do more than dream—do.
Do more than see—perceive.
Do more than read—apply.
Do more than receive—reciprocate.
Do more than choose—focus.
Do more than wish—believe…
Do more than encourage—inspire…
Do more than reach—stretch.”
–John Mason

So! In the spirit of stretching, creating, and committing to something new, I am in the process of setting up monthly subscriptions and private sessions on the Moxie platform (https://moxie.xyz/claudiafountain).  My plan is to offer weekly yoga (and possibly fitness) sessions.  I hope to see you there soon!

In closing, the fourth installment in the My Morning Meditation series is up and waiting for you.  Let yourself be taken away to a warm, sunny beach as you rest in the flow of your breath. As always, these videos  are FREE.  

My Morning Meditation 4: Sound. This session continues to build on the foundational sessions of grounding and breath awareness. Here we will expand the focus of our attention to include sound. Noticing sounds, resting awareness on the flow of breath and the gentle susurration of waves rolling on and off shore. Imagine yourself resting on warm, white sand on a sunny beach. Nothing to do but breath–and listen.  
Find it here:  https://vimeo.com/497091923

May 2021 be filled with things both quietly and gloriously new! 🙏🙏🏼🙏🏽🙏🏾🙏🏿🙏🏻