Category: Yoga

Summer Ready

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

Hello my friends!

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:

  1. Get up and walk around your house upon awakening each day.
  2. Take a walk after dinner.
  3. Take a brief walk every time you refill your water glass.
  4. Walk around the grocery store before you start shopping.
  5. Bring your groceries into your house one bag at a time.
  6. Wash the car by hand.
  7. Walk to a co-workers desk instead of emailing or calling.
  8. Take the stairs instead of the elevator or escalator when possible.
  9. Walk in place or do alternating knees lifts during TV commercials.
  10. 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.

Happy Beltane!

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

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***

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**

Summer is just around the corner….

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

Can you feel it?

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

[Recipe by: Davida Lederle – The Healthy Maven]

Karma Yoga

by Claudia Fountain, posted in Compassion, Yoga

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/

[From the folks at Moxie.xyz:]

American India Foundation

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

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 India

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.

PM Cares Fund

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.

Let’s Get Fresh!

by Claudia Fountain, posted in etsy, Meditation, Recipes, Yoga

Springtime is all about renewal, growth, fertility, and …. blossoming!

This past weekend was spent getting ready for a new season in the backyard–emptying out the winter water from the pond, plugging the fountain pump back in, cleaning out dead ornamental grasses, pruning my blueberry bushes, and discovering the first push of new iris greens coming up. The air was so fresh, the sun warm on my shoulders. Spring this year feels so different from last year, the urge to go outside being stronger than ever.  And, after over 12 months of “sheltering”, I feel like a she-bear emerging from her den–ready to expand and move, explore and grow.

This month I’m excited to share some new things with you!

  • New class on Tuesdays – Yin Yoga, 8:00-9:00am PDST

“We don’t use our body to get into a pose, we use the pose to get into our body.” -Bernie Clark  Yin yoga is a quiet, slow, contemplative practice; its essence is yielding. Poses are held for longer periods of time so that you–the student–may go deeper. Props are highly suggested: mat, blanket(s), bolster, blocks, and strap.

Register at:  https://moxie.xyz/claudiafountain
Cost: $10 drop-in, or $54 for a 6-class package

  • New meditation offering: My Morning Meditation 6 – Four Elements

In this session we connect with and explore the Four Elements—earth, water, fire and air. These four elements can be experienced and observed within the living body, and are doorways into resting in the present moment. Earth is our foundational ground; water holds our fluid emotions, intuition, and is an essential element of life; fire is the creative life force; while air connects us to the universal life force.

Find it here:  https://vimeo.com/502383760
Cost:  FREE!

  • A quick 3-minute core conditioning sequence. Depending on the comfort of your wrists, this can be done with blocks (easier on the wrists) or without.

Find it here: https://vimeo.com/533736863
Cost:  FREE!

  • And, finally, I have added some fun NEW gemstone bracelets to my little shop on Etsy – Made With Mantra.  Colorful, fun, designed to stack and share.  Choose the gemstone who’s energy most resonates for you!  

In closing, I wish you many new adventures, time spent on self-care (…may I suggest yoga?) and sharing/spreading love, and good eats!

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.

Lay a little loving on yourself…

by Claudia Fountain, posted in Mantra, Meditation, Online Offerings, Self Care, Yoga

There is a community of the spirit.
Join it, and feel the delight
of walking in the noisy street,
and being the noise.

Drink all your passion,
and be a disgrace.

Close both eyes
to see with the other eye.

Open your hands,
if you want to be held.

Sit down in this circle.
–Rumi


I can only speak for myself, but I feel… lighter, hopeful, as though there is room to breath again. As Emily Dickinson said it, “Hope” is the thing with feathers – that perches in the soul – and sings the tune without the words – and never stops – at all.” 

I have a row of seedling pots ensconced in the warmest/sunniest place in the house (the bathroom!). They are just starting to sprout–the first seedlings are Bristlecone Pine, a very long, lived and hardy species of pine. The goal is to eventually shape them as Bonsai, a Japanese art form that takes patience, and daily mindful care.

My goals this month are two-fold. Just as I nurture and care for these seedlings, my first goal is to lovingly cultivate my creative pursuits.  Whether it is designing and making hand-knotted malas and jewelry, recording and creating new meditation videos, or launching my live-streaming class platform–I am creating and tending to my online presence in a slow and patient way.

My second goal this month is to acknowledge and hold my anxieties and doubts about this growth period with loving kindness and awareness. Success or failure–it’s the effort and presence that truly matter.  

My hope for you is that you lay a little loving on yourself. Spend time moving your body. Eat nourishing foods. Give yourself a little gift–just for you–whether it’s time with a good book, yoga, a piece of really good chocolate, or anything else that speaks to you.

The next installment in the series, “My Morning Meditation”, is up on Vimeo. This one is all about sound and mantra. Think of it as a 20 minute immersion in the sound of the Universe. If you have never used mantra, it is a nice introduction. As always, these are FREE. Find the meditation here: https://vimeo.com/504972237

In closing, I do hope to SEE you on the mat! My first virtual class offering on Moxie is Vinyasa Glow Flow, Wednesdays @ 12:00pm.  You can drop-in LIVE, which is a wonderful way to connect with other human souls.  Or, subscribe for monthly access to my VOD library. Live classes are recorded, and can be watched OD when it best suits your schedule. Right now, the monthly price is only $18. Register here: https://moxie.xyz/claudiafountain

LOKAH SAMASTAH SUKHINO BHAVANTU
May all beings have freedom and happiness; and may the thoughts, words, and actions of my life contribute in some way to that freedom and happiness.

VIRTUAL CLASSES BEGIN 2/3/20!

by Claudia Fountain, posted in Yoga

My first yoga class series is here!

vinyasa glow flow

  • What: Flowing vinyasa yoga class, grounded in breath and alignment. Be ready to breathe, build some heat (tapas), and move. Each week the focus shifts, but the essential elements of breath, heat, and movement will remain. Finish with a soothing and relaxing savasana.
  • Where: https://moxie.xyz/claudiafountain
  • When: Begins 2/3/20, Wednesdays, 12:00-1:00pm, for eight weeks
  • Cost: $10 drop in
  • Monthly VOD subscription: $18 (includes recorded live classes + bonus sessions)

Musings on wash tubs, chaos, and change…

by Claudia Fountain, posted in Joy, newsletter, Self Care, Yoga

I have a very early memory of my grandmother’s basement.  She still had one of those old-school wash tubs with a manual hand-cranked ringer on it.  The world of modern appliances had moved on considerably, but for some reason my grandmother still had a manual wash tub in her basement. What I remember is the darkness of the basement, and the strange wonder I was feeling as I watched the wet clothes being squished, flattened, and pulled into unrecognizable shapes.  

This year feels a little bit (make that a lot) like being put through that ringer.  Here we are in September, and many changes have happened in my life.  Landslide shifts in what my work-life looks like, my mom needing personal assistance as she navigates another health scare, and an out-of-state move (goodbye California, hello Oregon!)–all while living with a global pandemic, political and social upheaval, and wildly insane climate-change driven wildfires and heatwaves (can we call it apocalyptic yet?).  These are huge, stress inducing changes.  I keep trying to clean, straighten, find some order, some normality, anything to keep the chaos at bay.  But, maybe what is needed is to lean into that chaos.  What if rather than turning away from all of the feelings of worry, frustration, anger, or fear, I really sat down with them and had a conversation?  Not in a let me wallow in them kind of way, but in a curious, interested, and compassionate kind of way.

While I can’t control the world, or the politics that run it, or the fear generated by it all–what I can control is how I respond.  I am sure that most of us have heard the Chaos Theory concerning the wings of a butterfly.  What it’s really trying to say is that tiny changes in a big system can affect everything.  How does this work for me?  I work on the one thing I can change–myself.  What are the roots of my triggers?  Why do I think/feel/react certain ways when x, y, or z happen?  Once I know, I have the power to choose a different, and better, response.  It can be very interesting, very revealing work.  This is radical self-care. 

“In chaos, there is fertility.” –Anais Nin

Some of 2020 has been undeniably bad, but some has been outstandingly good also–like purchasing a home. Another gift has been re-connecting with creative source.  For a while during my teens, I nurtured a macrame jewelry making passion.  It was tiny, intricate work that I loved very much.  A broken mala that I wanted to continue to use, put me back on the path of jewelry and mala making.  It’s both a meditation and a creative hobby that brings peace and joy.  

My new office/video/zoom/yoga space is a blank canvas that I am in the process of envisioning–from choosing a new desk and shelf set, to what color to paint the walls, to how to organize it all (the Virgo me LOVES this).  In this space, I will be creating programs, meditations, and videos–some live, some pre-recorded.  I can truly say I am excited for what is yet to come.  Please do stay tuned!

In closing, I invite you to connect with what brings you peace and joy.  It’s there, waiting to be discovered.  And, like a bee that harvests nectar from a sunflower to make golden honey, you too will create peace, joy, and be part of the tapestry of change that will spread throughout the world.