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
“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
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 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,
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
“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
I blinked, and it’s June already. The iris and lilacs are blooming, the sun is shining, and I’m ready for some summer fun! Visiting with family last month was the perfect inspiration for me to connect with my roots, and to refresh my personal goals. So, here we go!
Personally, I am adding more activities into my daily routine that are beyond my regular fitness program. Activities such as those listed below help boost non-exercise activity thermogenesis (NEAT). In a recent study (Ostendorf et al. 2018), researchers emphasized a major finding from their research on weight loss maintainers. These folks spent significantly less time in sedentary behavior. NEAT boosting activities are relatively low in physical demand, and can be sustained for long periods of time.
Here are some suggested ways to add more movement:
Get up and walk around your house upon awakening each day.
Take a walk after dinner.
Take a brief walk every time you refill your water glass.
Walk around the grocery store before you start shopping.
Bring your groceries into your house one bag at a time.
Wash the car by hand.
Walk to a co-workers desk instead of emailing or calling.
Take the stairs instead of the elevator or escalator when possible.
Walk in place or do alternating knees lifts during TV commercials.
Every 30 minutes get up and move briskly for 1-3 minutes.
There are many, many more ways to add just a little more movement into the day. 😃
This month I’ve added two new video offerings to my Vimeo platform. (Opportunities to move! 😉)
Exercise Video of the Month: Walking Knee To Chest (find it HERE)
Glow Flow Vinyasa – Upward Facing Bow. This is a flowing vinyasa class with the opportunity to practice upward facing bow. Bridge pose is offered as an alternative.
Start your day–or finish a virtual class with me (please find my teaching schedule, and link for booking classes HERE)–with a delicious high anti-oxidant fruit smoothie. (🍊🥬 recipe👇🏼)
In closing, may the start of your summer be filled with fun activities, delicious food, and family and friends.
Claudia
SPINACH – ORANGE SMOOTHIE
Spinach is a powerhouse of nutrition, including vitamins K and C, and lutein–a potent antioxidant. According to JAMA and The Journal of Nutrition, higher intakes of lutein are linked to healthier cholesterol levels and improved eye health. Adding spinach to your blender helps spinach retain the highest amounts of lutein. Cooking methods such as boiling or frying cause spinach to lose lutein, particularly the longer you cook it. Liquified greens provide the biggest anti-oxidant punch, and adding dairy fats increases solubility. This delicious spinach and orange smoothie is a perfect quick breakfast, or post workout refresher.
3/4 C milk, or non-dairy alternative
1/2 C baby spinach
2 T hemp seeds (hemp hearts), chia seeds, or ground flaxseed
1 t honey
1 t lime zest
1 medium orange, peeled
1 C ice cubes
Place all ingredients in a blender, and blend until smooth.
The growing season has begun. 🌞 And, I’m eagerly anticipating fresh lettuce, basil, and tomatoes–among other delicious edibles being planted in the garden. 🌱🥬🍅🍓🫐
This month I’m proud of myself for getting this newsletter out at the first of the month! 😃 It’s another short, but sweet, one. I am taking a few precious weeks off from teaching for a personal re-set–and some much needed travel time. In the meantime, you can still practice with me on my VIMEO platform. This month marks the start of a monthly series of new yoga classes (one new full class video a month) that I will be making available on VIMEO. May’s video: My 6 Essential Yin Yoga Poses. You will also find my Exercise Videos of the Month Series there. These videos are all FREE. 🌟😃🌟
In closing, please also find a delicious Raspberry-Granola Chia Pudding recipe (soluble fiber = protection against cognitive decline). And, this month all gemstone bracelets (in Spring fresh colors) are 15% off in my little Etsy shop–MADE WITH MANTRA.
In Health & Wellness, Claudia
As reported in Nutritional Neuroscience, soluble fiber was found to be protective against cognitive decline. Better management of blood sugar, cholesterol, and blood pressure are thought to be the mechanisms. Sources of soluble fiber include: flax, oats, barley, apples, peas, beans, berries and chia seeds.
RASPBERRY-GRANOLA CHIA PUDDING
1/2 C milk or unsweetened nondairy milk
1 C plain Greek yogurt
1 C fresh or frozen (thawed) raspberries, plus more for topping
2 T fresh mint (optional)
2 t honey
1 t lemon zest
1 t vanilla extract
1/2 t cinnamon
6 T chia seeds
2/3 C low-sugar granola
Place milk, yogurt, berries, mint (if using), honey, lemon zest, vanilla, cinnamon and a pinch of salt in a blender. Blend until smooth. Divide mixture between two wide-mouth jars. Add 3 tablespoons chia seeds to each jar, and stir to combine. Seal jars, then place in refrigerator to chill overnight. When ready to serve, top each jar with ½ cup of granola and a sprinkling of raspberries. Makes two servings. ***Source: IDEAFIT.com***
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**
As the possibilities for getting outside begin to truly open up, I hope you take the time to go out and wander. Take a day trip to the beach, a stroll under some ancient redwoods, or explore the shoreline of a lake (could be in hiking boots, or a kayak!). What speaks to you? What in nature plugs into your soul? Maybe it’s as simple as sitting in your backyard, or tending to a garden. For me, it’s equal parts walking on a beach, or hiking under a forest canopy. What’s most important is getting -o u t s i d e- for a good dose of sunshine vitamin D, fresh oxygen, and movement medicine (exercise!). Pack sunscreen, water, fresh fruit, and some energy fueling trail mix (find a yummy recipe below!).
This month I have some changes to my teaching schedule. I am taking a hiatus from teaching live meditation classes. As always, you can access my collection of guided meditation videos on Vimeo–I have a NEW one up!
My Tuesday and Wednesday yoga classes continue. They can be found on the Moxie.xyz platform. Moxie is best accessed via your laptop/PC. If you are looking for a lower, slower, a bit more introspective class, try YIN YOGA. If you are interested in more creative, flowing vinyasa classes, try GLOW FLOW VINYASA.
And, I am excited to be adding back into my teaching schedule two 30 Min Cardio Dance classes! These classes go back to my early roots of health and fitness. You can count on thirty minutes of low-impact, old-school, dance aerobics and jams guaranteed to bring on the sweat! No equipment needed. Just clear a little floor space. The Monday (9:00-9:30am PST) class is hosted on Moxie. The Thursday (9:00-9:30am PST) class is hosted on Salut–this platform is for tablets/smartphones (iOS & android) only. Find me listed: Claudia Fountain.
The best news–if you can’t make the LIVE classes, you can subscribe on Moxie, UNLIMITED VOD, and take the classes at a time that fits your schedule. The subscription includes all video collections: yoga, meditation, cardio dance, and bonus content.
Truly, my goal this month is to share my love of movement–whether it’s doing something out in nature, taking a yoga class, or getting my cardio on. It’s good for body, mind, and soul. One of the best ways I know of lifting a heavy mood (be it in mind, body, or emotions) is to MOVE it–literally. It’s all energy–and instead of letting it simmer and sink, I shift it through movement.
In closing, may June bring you much sunshine, many opportunities to connect with nature, and movement medicine. 🙏
Trail Mix Recipe
3/4 cup raw pecans (Option: toast in the oven for 10 mins at 350 degrees F)
3/4 cup raw cashews (Option: toast in the oven for 10 mins at 350 degrees F)
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
1/2 cup unsweetened, unsulfured cherries
1/2 cup unsweetened, unsulfured raisins
1/2 cup chopped 82% dark chocolate
1/4 tsp sea salt
1/2 tsp cinnamon
pinch of nutmeg
Combine all ingredients in a large bowl and mix well. Store in a ziploc bag or mason jar. Will keep for up to 1 month. Yields: 4-5 cups
To give back, to act for others. The birth country of Yoga is suffering, and as they suffer so do we. We are all neighbors sharing this beautiful planet. If you were wondering how to be of service, here is a list of trusted organizations that some colleagues of mine have put together.
[From Anjali Rao:]
Milaap – an online crowdfunding platform that enables anyone across India to raise funds for healthcare, education, sports, disaster relief, and other personal causes. https://milaap.org/fundraisers/help-mumbai-dabbawala…+
The Akshaya Patra Foundation – an organization striving to eliminate classroom hunger. https://www.akshayapatra.org/+
Association for India’s Development – a volunteer movement promoting sustainable, equitable, and just development. https://aidindia.org/+
Asha for Education – a secular organization dedicated to change in India by focusing on basic education in the belief that education is a critical requisite for socio-economic change. https://ashanet.org/join-us/covid-19-relief-fundraiser/…+
Hemkunt Foundation – a non-government organization aiming to provide humanitarian aid to marginalized sections of society. https://hemkuntfoundation.com/
The American India Foundation (AIF) provides frontline health worker interventions, helping those who are at greater risk of getting infected. They also provide community screenings, personal protective equipment, nutrition needs, awareness on vaccinations, and more. Submit Your Donation.
Association for India’s Development is a volunteer movement promoting sustainable, equitable and just development. AID supports grassroots organizations in India and initiates efforts in various interconnected spheres such as education, livelihoods, natural resources including land, water and energy, agriculture, health, women’s empowerment and social justice. Submit Your Donation.
ActionAid responds to emergencies as soon as it strikes. As a part of our first level of intervention, in coordination with local authorities, we focus on providing immediate support in the form of food, shelter, medical aid, hygiene and other non-food items for the survivors, such as sanitation kits for women. We also organize health camps, safe spaces for children and women, and provide psychosocial care to the survivors wherever required. Must select NRI & Foreign Citizen to submit your donation. Submit Your Donation.
The ‘Prime Minister’s Citizen Assistance and Relief in Emergency Situations Fund (PM CARES Fund) is a public charitable trust aimed at strengthening the fight against COVID-19. Its goal is to further the availability of quality treatment and encourage research on ways to beat Coronavirus. Submit Your Donation.
Claudia Fountain Fitness + Yoga 
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