Dana Bender Wellness

Dana Bender Wellness Dana Bender Wellness, LLC offers health and wellness coaching, resilience and mindset coaching, stre www.danabenderwellness.com

Dana Bender Wellness, LLC offers virtual health and wellness coaching and yoga and fitness instruction. Dana has over 10+ years of helping individuals meet their goals, and believes in working holistically with individuals and groups. Dana strives to provide affordable fitness and wellness services to help individuals transform their wellbeing and engage in lasting behavioral change.

Join me for a virtual Align & Flow yoga class Monday’s at 5 pm central. DM me for details! Hope to see you then.
01/22/2023

Join me for a virtual Align & Flow yoga class Monday’s at 5 pm central. DM me for details! Hope to see you then.

Join me for a virtual yoga class Monday’s at 5-5:45 pm central/6-6:45 pm eastern. DM for details 👍🏻
11/25/2022

Join me for a virtual yoga class Monday’s at 5-5:45 pm central/6-6:45 pm eastern. DM for details 👍🏻

Hi friends.As you might have seen, I took a much needed break from social media. If you’re interested I am still teachi...
12/13/2021

Hi friends.

As you might have seen, I took a much needed break from social media. If you’re interested I am still teaching weekly virtual fitness classes as part of my personal business. I am teaching a Monday evening yoga class at 5 - 5:45 PM Central/6 PM - 6:45 PM Eastern. Additionally, I have a Thursday morning Strength & Tone class at 6:15 - 7 AM Central/ 7:15 - 8 AM Eastern. I would love to see you soon. Let me know if you have any questions or want more information.

Want to start the holiday weekend with some self care? Join me for a virtual Flow and Restore yoga class this Friday fro...
05/24/2021

Want to start the holiday weekend with some self care? Join me for a virtual Flow and Restore yoga class this Friday from 5:15-6:15 pm central time/6:15-7:15 pm eastern time. Sign up at www.bottomlineyoga.com.

Join me for a virtual Strength and Tone class Thursday mornings or a Friday evening Yoga class! May update: is now open...
05/17/2021

Join me for a virtual Strength and Tone class Thursday mornings or a Friday evening Yoga class! May update: is now open! The good news is that this does not change the virtual class option. Although I will be teaching live from the studio starting May 21st, students will have the option to join in-person or live-stream the class. The other update is that the start time of the Friday evening Flow + Restore yoga class is changing to 5:15 PM Central/6:15 pm Eastern time. I hope to see you either way! Please reach out if you have any questions.

When worry or rumination starts to take over, it is important to take a deep breath. You might know this, but are you im...
05/17/2021

When worry or rumination starts to take over, it is important to take a deep breath. You might know this, but are you implementing this when you need it the most?
Read about an easy but effective deep breathing strategy listed below that helps minimize rumination when you need it.
PAUSE AND TAKE A DEEP BREATH: This is a simple solution that can easily be implemented throughout the day. Although this is a simple technique, it is a practice that can be incredibly powerful. When you start to notice stressful thinking or rumination take over, take a moment to pause and purposely take a deep breath. This can be just what the active thinking mind needs to reset.

Better late than never. Join me for class this month! DM for details or to join my email list. Note: No strength and ton...
04/11/2021

Better late than never. Join me for class this month! DM for details or to join my email list. Note: No strength and tone class being held on 4/22.

- “How you lift up and love yourself role models to others how they should treat you”. 💕✨. May you always be kind to ...
04/11/2021

- “How you lift up and love yourself role models to others how they should treat you”. 💕✨. May you always be kind to yourself, support your personal efforts, and lift yourself up. This will model how others in your life should treat you too.

Cultivating self-compassion is essential when dealing with challenging work or personal situations. One tip I recommend ...
03/10/2021

Cultivating self-compassion is essential when dealing with challenging work or personal situations. One tip I recommend in order to cultivate self-compassion is to keep your self talk in check. Your thoughts matter and can directly impact how you feel each day. Notice when you are being too hard on yourself. As an example, if you are feeling badly that you did not accomplish something that you set out to do, focus on what you DID accomplish, and tell yourself tomorrow is another day. Treat yourself with kindness. How will you be kind to yourself today and incorporate self-compassion strategies? Let me know below 👇🏻

Better late than never. Hope to see you in a March class soon. Join me Thursday morning for strength and tone, and Frida...
03/10/2021

Better late than never. Hope to see you in a March class soon. Join me Thursday morning for strength and tone, and Friday evening’s for Flow and Restore yoga. However, I am not teaching this Friday 3/12.

I hope that you are all doing well. We are navigating a trying time in the world right now. I don't know about you, but ...
02/04/2021

I hope that you are all doing well. We are navigating a trying time in the world right now. I don't know about you, but there are days when the stress and longevity of our new norm can feel overwhelming.
As stress builds, it can have an adverse effect on our motivation and mindset. It can sometimes paralyze us and hinder our ability to take action. It can inhibit our cognitive drive and inner motivation to engage in behaviors that support our wellbeing and best intentions.
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The good news is that if we pay attention to when this is happening, this is the moment where we can choose something different. We can choose to focus on one thing that will lift us up and empower ourselves to be our best selves.
What is that one thing that you will do today to empower and lift yourself up in order to be your best self? Know that having the support of a coach on your side can help make this one thing a habit. If you are curious to learn more about individual wellness coaching, please send me a DM!

Join me for some virtual this week, or any week this month. Join me each Thursday morning for a full body strength and...
02/04/2021

Join me for some virtual this week, or any week this month. Join me each Thursday morning for a full body strength and conditioning class. I am also teaching Flow + Restore yoga tomorrow 2/5 and 2/19 from 5-6 pm cst/6-7 pm est. Please note that I am not teaching yoga on 2/12 and 2/26. Try a substitute instructor instead! DM me for details. www.bottomlineyoga.com www.danabenderwellness.com

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Dana Bender Wellness, LLC offers wellness coaching and yoga and fitness instruction services. Dana has over 10+ years of wellness and fitness coaching experience, and believes in working holistically with individuals and groups as they work towards achieving their intentions. Dana is a ICHWC National Board Certified Health and Wellness Coach, and received her training as a Mindful Change Coach with Guiding Mindful Change. As part of Dana Bender Wellness, Dana strives to provide affordable services that help individuals meet their goals, and engage in lasting behavioral change. Throughout her work as a coach, Dana has helped her clients on topics related to work-life balance, self-care, stress management, exercise adherence, self-confidence, and improved mindset. Coaching is designed to help individuals work towards lasting and mindful change in their lives.

Interested in meeting the goals you have always intended on? With the support of Dana as your coach, you will define your starting point and intentions, implement concrete action steps, and receive thorough attention and support. Dana will help guide you through a process of discovery, clarification and transformation. The focus will be on action oriented goals and intentions, rather than the past

In addition to her work as a wellness coach, Dana provides individual and group yoga sessions and classes. Dana is a E-RYT Alignment based Vinyasa yoga instructor with Yoga Alliance, and has completed various yoga trainings and intensives the last 10+ years. She helps her students align more optimally in their yoga practice, enhance their mind-body awareness, reduce stress, and improve range of motion and muscular strength and endurance. Dana takes pride in her detail-oriented and holistic style, and individualizes her yoga instruction to meet the client’s needs. Throughout the year, Dana will offer remote classes that you can join in on in the comfort of your own home! Follow this facebook group to be informed of the next offering.

Lastly, Dana offers fitness personal training services related to increased mobility and stability, improved posture, enhanced muscular strength and endurance, and core conditioning. Dana has a degree in exercise science, is an ACSM Exercise Physiologist, ACE Personal Trainer amongst some of her other certifications. Interested in learning more? Let’s Talk. Email danabenderwellness@gmail.com to schedule a phone call.