Three Things to Consider

I am so excited about our new schedule for the winter and spring of 2012. Even with a rising economy, our prices remain the same; however, **personal training** will just be a pay as you go type of plan (no more personal training package plans). We remain the cheapest yoga classes in Tulsa County to my knowledge. Each class we endeavor to burn a minimum of 300 calories through movement and breath combinations.

Prices for our yoga classes have remained the same for three years. No reservation needed for the regular 12 weekly class offerings.
$10 drop-in
$5.62 per class with an 8 class package
$5.50 per class with a 20 class package
$5.00 per class with a monthly unlimited which auto renews (classes become cheaper the more often you come to the 12 offerings a week)
$4.50 per class with 6 months unlimited (classes become cheaper the more often you come to the 12 offerings a week)
$4.00 per class with 12 month unlimited (classes become cheaper the more often you come to the 12 offerings a week)
**Personal training is on a pay as you attend basis at $45.00 per hour. These can be scheduled before or after school hours, in between classes, and on the weekends. Please make sure you are writing personal training appointments on the calendar by the yoga room or e-mailing me your reservation for personal training. Otherwise, I will not know that you are coming. There will be a $20.00 fee for late cancellations less than 24 hours.

We offer 3 afternoon classes on Sunday (2:30), Tuesday (4:15), and Friday (4:15). Our evening classes at 5:30 p.m. are on Monday, Thursday, and Friday. The morning classes are on Monday and Thursday at 5:30 a.m. and Saturday at 7 and 9. Our 6:40 p.m. classes are on Tuesday and Wednesday. Hopefully, you can find a combination of 3 or more classes a week to fit your schedule.
This coming Saturday, January 14, our first workshop has already started filling up with a cost of $30.00. (Most workshops in Tulsa are $45.00 or up!)Our next workshop will be Saturday, March 24th, with an emphasis on feet, ankles, knees, legs, and hips. Next summer in June, a whole workshop will be dedicated to arthritis. I plan to teach 5 workshops this year of 2012.

Mind-Body-Spirit
Despite knowledge, resources, and the ability to lose weight, many are not able to translate their weight loss to a healthy lifestyle. Many times the reason for weight regain is due to an experiment mentality. We set a time limit, a weight goal, and attempt to create controls of what we will and won’t do, all while obsessing over our jean size. Is this any different than treating yourself like a rat in a maze? You are not only body, but mind and spirit. Yes, you should desire a healthy weight, but seeking overall health is key. Analyze what may be behind bad eating habits and lack of exercise and address those issues as you come up with your weight loss plan. Observe and write down certain circumstances, attitudes and habits in your life that may threaten your maintaining a healthy weight. As you create a diet and exercise plan, consider changing certain variables that may be a hindrance to you, or come up with coping mechanisms for things you can’t control.

Measurements-Fitness-Wellness
Being overweight or obese is a problem in so much that it is a major risk factor for chronic diseases such as diabetes, hypertension, and cancer. Instead of obsessing about getting to an “ideal” weight, let your motivation be to realize the health benefits that can contribute to a longer, more abundant life. Two separate studies, one on diabetes, the other blood pressure, found that a weight loss between 5% and 15% of baseline weight can have significant health benefits. So while 50 and 100 pound success stories are real, don’t let the scale be your only predictor of success. As you lose weight, keep track of every aspect of your health, including body measurements, biological tests such as blood pressure and cholesterol levels. Consider testing your fitness as well. Last, consider stress and mental health tests. Monitoring each of these will help you see how healthy habits effect the whole you, not just the scale.

Small-Medium-Large
While it’s true that you should not have French fries daily (or maybe "ever,") think realistically about your ability to completely cut out certain foods as you lose weight. Too much restriction may cause binge eating later on. You understand that healthy eating is about monitoring your portions and creating a caloric deficit if you want to lose weight. To that end, change your mindset from what not to eat, to what "size" certain foods play in your lifestyle. Large portions of veggies, medium portions of fruit and whole grains, and small portions of meat, fats and processed foods will generally create a nutritious meal. Over time, learning to instinctively choose the right portion sizes is what will keep your healthy lifestyle on track. www.caloriecount.com

Yoga is all about the rule of three. Three times a week (or more), three areas of concentration - alignment, attitude, action, and three important calming aspects - breath, gazing point for concentration, calm mind.Hope to see you soon! Today we are working on standing postures in our 4:15 p.m. class and moving with those postures in our 6:40 p.m. - 7:40 p.m. class. Get started today with your rule of 3!

Directions to Tranquility Yoga Studio in Owasso:

• If you are traveling north on Highway 169, take the 116th Street Exit; turn left at the light from the exit and go west past the new Reasor's and its shopping complex. You will go 2 and 1/2 miles on 116th Street pass Garnett where Atwood's is located, pass the sports complex, pass the children's playground, and go over the small railroad tracks. Take your very first right turn after the tracks (you will see a Jehovah's Witness Meeting Hall), and our home studio is the second one on the left. It is white brick and slate grey siding. We have ample parking. Our physical address is 11644 N. 101st East Avenue, Collinsville. However, we are located in Owasso.
• If you are coming south on Highway 169, we are very easy to find. Exit on the Highway 20 East to Claremore/116th Street North to the west ramp. You will see a fairly new Reasor's Grocery Store shopping center with a Sonic beside it and a McDonald's/Walgreen's across the street. Since you are coming from the north, after you exit, turn right or go west at the light. Go west down 116th Street N. approximately 2 and 1/2 miles. You will pass Garnett intersection where Atwood's is located, the Sports Complex, and a kid's park called Funtastic Island. Once you go over a small railroad crossing, you will see a Jehovah's Witness Meeting Hall on your right. That is 101st East Avenue. Turn right. Our house is the second one on the left, and it is white brick with slate grey siding.
• If you are driving north on Highway 75, take the 116th Street Exit and turn right off the highway. You will see flashing signs for the turn. Go about 3 and 1/4 miles, and turn left on 101st East Avenue.