Lifted Up Yoga & Wellness

Lifted Up Yoga & Wellness Thursday 930a Harvey's

Current Schedule- Studio
Monday - 830a
Wednesday - 830a
Friday - 830a, 10a (chair yoga)

Local
Monday 4p Farm B., 530p MCSC
Tuesday 930a Harvey's, 630p CHF
Wednesday 10a Graymere Country Club, 4p Farm B.

You know how I super excel at not taking my own advice! Now, I'm going to try. If I cue you into a pose or transition an...
10/28/2025

You know how I super excel at not taking my own advice! Now, I'm going to try. If I cue you into a pose or transition and I don't move or continue to stand, Simon says for you to go ahead and take the pose. I haven't been feeling the bestest so I need to scale back a wee bit.
On to better things - ginormous thank you to my skeleton yoga earrings fairy. These are most awesome!!!!!
Now, grab your pinky ball and let's have fun this week with balance!

Why does it seem when we practice balance at home (ex - balance while brushing teeth) it's easy peasy. But, we try the e...
10/20/2025

Why does it seem when we practice balance at home (ex - balance while brushing teeth) it's easy peasy. But, we try the exact same balance pose in class and you become a weeble wobble????
The biggest reason - you are too much in your head during class!
So, this week we will add some fun into balance and everybody will wobble with this one! Please bring your pinky ball if you have one. I ordered more but it's been about a month and have not arrived.
See you on the mat with a little or alot of wobble!

10/20/2025

Social media is an evil necessary. I need to have it to communicate class information, little nuggets of knowledge, and be a platform for discussions. The evil part is the insane amount of misinformation. I've been asked about Barbara many times. There isn't anything I can be on board with those videos. Please use caution when following folks. Please ask me questions and I will give an honest opinion but with facts to back it up. Yes, I'm a mega fan of science. If I wasn't, then I couldn't believe in electricity, the phone we have in our hands, and the pacemaker that is keeping me alive.

Is the breath really that important for balance?ABSOLUTELY!We take breathing for granted. It's an autonomic response we ...
10/16/2025

Is the breath really that important for balance?
ABSOLUTELY!
We take breathing for granted. It's an autonomic response we don't think about going about our normal activities. Take a moment and notice how you are breathing right now. It's probably short and shallow. You are busy and anything can take your attention away.
When we practice balance, do we want to be in that state? Nope. We truly want to focus on what we are doing, we want to improve our balance, and we want to take care of ourselves. Before you get into a balance pose, take a moment to check in with that breath. Inhale. Exhale.

All classes are a go for today. Hope to see you on the mat...with a sticker. This week, we will still use stickers for a...
10/13/2025

All classes are a go for today. Hope to see you on the mat...with a sticker. This week, we will still use stickers for a new balance. Next week, bring your pinky balls!

Do toes matter much in yoga? ABSOLUTELY!!!!!You got them so let's use them. Give those toes a little space, rooting thro...
10/07/2025

Do toes matter much in yoga? ABSOLUTELY!!!!!
You got them so let's use them. Give those toes a little space, rooting through all 5 in one legged balance. Find the arch of your foot and use it.
NO TOE CLENCHING!!!!! You don't have to grip the Earth for dear life. Let your muscles do the work instead of stressing those joints.
Get you some toe spreaders. 💚💚💚 these things. I use them for a few minutes before bedtime. Build happy feet and balance will come.

October will be devoted mainly to balance. Let's start at the basics.ROOTINGWe root to find our connection to the Earth ...
10/06/2025

October will be devoted mainly to balance.

Let's start at the basics.

ROOTING
We root to find our connection to the Earth (mat) and ourselves, find our stability physically, and grow in confidence.

It's okay if we wobble. It's okay if our balance is different from the last class. It's definitely okay if our balance seems different at home than in class.

Let's begin to grow our roots. Wobbles and all.

Fall recipe time! Fall is the best season for food!!!!Pumpkin Protein Gluten Free muffins Mix 1 c pumpkin puree, 3/4 c G...
09/30/2025

Fall recipe time! Fall is the best season for food!!!!

Pumpkin Protein Gluten Free muffins
Mix 1 c pumpkin puree, 3/4 c Greek yogurt, 2/3 maple syrup, 2 eggs, 2 Tbsp butter. Mix 1 3/4 c oat flour (I used part oat and part almond), 1/2 c vanilla protein powder packed, 2 tsp cinnamon (or stupid pumpkin pie spice), 1 tsp baking powder, 1/2 baking soda, 1/2 tsp salt. Combine just until mixed. Bake 350 15-20 minutes

Chunky Apple Sugar Free muffins
Mix 1 1/4 c whole wheat flour, 1 1/4 c oats, 1 tsp baking powder, 1/2 tsp baking soda, 1/4 tsp salt, 1/2-1 tsp cinnamon. Mix 1 c unsweetened applesauce, 1/2 c buttermilk (I used soy milk plus 1 tsp apple cider vinegar), 1/2 c Swerve brown sugar, 2 Tbsp butter or oil of choice, 1 egg, 2 apples chopped. Combine until just mixed. Bake 375 15-20 minutes.

Enjoy!

It's Pinky ball week! A request was made to help achieve a specific yoga goal. The goal - to touch their toes. I asked a...
09/24/2025

It's Pinky ball week!
A request was made to help achieve a specific yoga goal. The goal - to touch their toes. I asked about how they took care of their feet and got that questioned look.
We hold in so much tension and stress that we get "locked up". So, let's start to work through it. Pinky ball is an excellent tool to help us relax so we can move. We will spend part of class rolling. It's one of those things - "I know I need to roll but just don't make the time". Totally get that!!!!
If you have a Pinky ball, please bring it to class. I'm running low and waiting for my order to come in.

What is the 2nd best thing we can do for our bodies and minds? WALKING!!!!!! (I hope you know that # 1 is yoga)Here are...
09/16/2025

What is the 2nd best thing we can do for our bodies and minds? WALKING!!!!!! (I hope you know that # 1 is yoga)
Here are a few local walks coming up -
This Saturday is the St. Jude walk with Farm Bureau
Thanksgiving is the Hustle for Harvest
Saturday after Tday is Turkey Burn in Spring Hill benefitting the TN children's home
Dec. 13th is the holiday 5k for A Worthy Cause

I will be at the Turkey Burn for fun and A Worthy Cause with a Lifted Up Yoga team. If you need a link for any - let me know especially the LUY team one!

No matter how fast or how not fast - keep moving!!!!!

How many of us heard forever "just do kegels"? Well, that was pretty terrible advice. Especially the JUST. We already ha...
09/15/2025

How many of us heard forever "just do kegels"? Well, that was pretty terrible advice. Especially the JUST.
We already have a crap ton of tension and it inevitably can be held in our pelvic floor. So why tense an already tense muscle?
Instead, let's focus on the relax starting with our breath. I know I have been reverse breathing for years and never realized how much tension I invited in to my pelvic floor. Now, I really have to focus on it!
Inhale down into the lungs allowing the diaphragm to "press down and out" instead of being pulled up. On the exhale, let everything come back in and up naturally.
Relax!!!!!

Did you know we have a pelvic floor specialist in town???? She is most awesome and she is sharing some knowledge nuggets...
09/11/2025

Did you know we have a pelvic floor specialist in town???? She is most awesome and she is sharing some knowledge nuggets for our pelvic floor focused classes this week. Our nugget are some tips for peeing (ever experience that "oopsie, a little or alot of dripping):

Decrease risk of bladder dysfunction:

-Do not delay too long (can overstretch bladder
-Do not speed up process (bearing down or stopping urination can lead to dysfunction)
-Do not try to go “just in case” or to prevent having to go later, can lead incontinence

Brittany Venere, DPT .ptnutrition

I hope you feel comfortable asking questions! No more chalking it up to old age or menopause!!!!! Take control back.

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1108 S Garden Street
Columbia, TN

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+13175046392

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