Are You Crazy? Running Hurts!, Yoga

From the desk of Brian Friedman/Owner of Winter Garden Yoga

Each month Winter Garden Yoga features an amazing VIP who has achieved incredible results with our guaranteed methods. We call this feature: Winter Garden Yoga's Client of the Month.

Nominees share their inspirational stories (in their own words) and their photographs to motivate others to break old, destructive habits and to rise higher than they ever thought before.

This month we are proud to share Janie's marvelous story. What did Janie do to get rid of her achy joints? What did Janie do to dump her muffin top? What was Janie's best decision of 2014?

These answers and much, much more will be revealed in Janie's amazing and inspirational story.

Read on...

"As I get ready to run my first 5K in 30 years, I think back on how I got to this point of even considering it. If you had asked me 10 months ago if I would ever run again, my response would have been- 'Are you crazy? Running hurts! ... and so my story begins.

"I had been active all my life and especially enjoyed running until the responsibilities of raising a family and eventually being a single working mom put my needs at the bottom of my priority list. I did a great job of remaining sedentary for years. I kept telling myself I would exercise again and that I'll start tomorrow. 

"Tomorrow... tomorrow... tomorrow...

"I was even sick of listening to myself saying that same word over and over in my head. Simply put, I wasn't getting any younger. Every morning my painful joints, my extra weight, and my muffin top reminded me of the effects of menopause. I knew I had to take action.

Winter Garden Yoga helped Janie change her lifestyle. She just completed her first 5K in 30 years!

"I decided to join Winter Garden Yoga initially not knowing a thing about yoga but the schedule was convenient for me and I liked the variety of classes offered. After the first consultation, I thought, 'ok... it's now or never!'

"It was the best decision of 2014!

"What I probably found the most helpful was the personal goal setting. Honestly I was a little overwhelmed at first thinking I can't exercise 3-4 times a week and do 2 classes of yoga and so I tweaked my goals to not weekly but daily. Baby steps I called it. I remember Brian saying, 'JUST MOVE' and so that stuck in my head. It became a mantra. 

"As soon as I got home from work I changed into my running shoes, knowing that if I didn't then tomorrow would win. I first started running around my kitchen/dining room while my daughter timed me for 20 second intervals. I eventually moved it to running down the street and back, then half way around the block, then the entire block and as of today I'm going twice around the block...just about 5K. 

"My daughter asked me to join her to run in a 5K event and I said, 'Yes, why not? I'm confident that it is something I can do.' Wow! Who would ever thought I'd be saying that at the age of 56 after not running for almost 30 years? 

"I met my initial goal of losing 5 pounds but that isn't even important anymore. I stopped worrying about numbers. It's how I feel. Yes my clothes feel better now but more importantly I feel strong. Perhaps it's because I'm moving better thanks to the yoga classes. 

"Being a pediatric speech pathologist, I sit most of my day on the floor to play. I can now get up and down faster than the kids and the pain is gone in my knees and back. Thanks, WGY for helping me to change my lifestyle but also for encouraging me during each class to maintain a healthier life. 

"The fact that I never felt intimidated by the instructors or clients and especially the attitude of truly caring and accepting where you are in this journey to get healthy, is what keeps me coming back."

Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of functional yoga instruction (TM) that gives you a toned, pain-free body that leaves you feeling great whether you’re currently flexible or not.

Unlike ordinary yoga studios with packed classes that over stretch and leave you feeling lost in the crowd, our services focus on strength, mobility, and nutrition all wrapped up into a caring, supportive, family-like environment you’ll call home.

Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a package plan that is perfect for you.

[Insider's Tip] The Lotion Story

From the desk of Brian Friedman, Owner/Director of Winter Garden Yoga.

I've been in the yoga industry since the early 1990s. That remarkable journey includes: being a student (I still am to this day), teaching at incredible yoga facilities, and eventually opening my very own truly amazing-one-of-a-kind yoga studio in Central Florida.

This story... a true story takes place with an anonymous yoga student at an undisclosed location where I used to teach. Yes, this really happened.

Can you imagine doing this if your mat were slippery?

A slippery yoga mat can be the bane of existence for the yoga practitioner. It makes sense because it is difficult to concentrate on the current task while fighting for stability through your feet or your hands. Needless to say, a common question to yoga teachers is: "How can I stop from slipping during class?" A great question indeed. And I will reveal the answer soon. But first my story...

I was approached by a student who asked, "What can I do to keep my hands from slipping?" I answered with a question, "Do you use lotion?"

Because, you see, lotion can make a slippery mat even slipperier.

They answered, "No. I didn't use lotion."

The next time they came to class, they were still suffering from slippery hands. Again I asked, "Do you use lotion?" Again they answered, "No. I don't use lotion."

The third and final time they came to class, they were still suffering from slippery hands. Again I asked, "Do you use lotion?" Again they answered, "No. I don't use lotion." "None at all?," I pressed. To which they responded, "Well, just on my legs." "How did it get on your legs?"

They never came back to the studio after that. Well, at least, not to my class.

With that being said, here are some insider tips to keep your yoga mat slip-free...

1. You can use a top mat. I had one of these on top of my trusty Manduka Black Mat for years. You see, when a sticky mat gets wet, it becomes slippery. Think 'Slip and Slide'. But when a top mat gets wet, it creates more traction and stability.
2. You can use a simple hand towel. Some folks will have a trouble spot with either their hands or their feet. Just grab a regular old hand towel, moisten it, and place it at the top or the bottom of your mat (for your hands or feet).
3. Keep your hands and/or feet dry and free of lotion or oils. I know folks who have used witch hazel or rubbing alcohol on their hands and feet prior to yoga practice to keep them from slipping during class.

Insider's Tip: A moistened hand towel is an easy way to prevent hand slippage.

Make sure that in either case (top mat or hand towel) that you DO NOT USE FABRIC SOFTENER whenever you wash them. Fabric softener, like lotion, will make the surface of the top mat or towel slippery.

The cat's out of the bag... you now have some excellent tips with staying power that will keep your yoga mat slip-free forever.

Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of functional yoga instruction (TM) that gives you a toned, pain-free body that leaves you feeling great whether you’re currently flexible or not.

Unlike ordinary yoga studios with packed classes that over stretch and leave you feeling lost in the crowd, our services focus on strength, mobility, and nutrition all wrapped up into a caring, supportive, family-like environment you’ll call home.

Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a package plan that is perfect for you.

5 Yoga Myths: Busted!, Yoga

From the desk of Brian Friedman, Owner/Director of Winter Garden Yoga.

It's not a secret anymore, yoga is good for you. We've seen yoga featured on our favorite TV shows, in local newspaper articles, our favorite singers are even practicing yoga. No doubt by now you've heard all about yoga’s excellent benefits:

• Getting strong
• Getting toned
• Getting de-stressed
• Feeling young

On the flip side, unfortunately, you've probably heard some of the trash talk about yoga too:

• You have to be flexible
• You have to use a heated room
• You have to be a celebrity
• Yoga is a weird cult/religion
• Your teachers have to be certified by this organization or that organization

And the list goes on and on.

The good news is that I am here to filter out all of the garbage and shed some light on this very controversial topic. And believe me, I know what I'm talking about. I've been in the yoga business one way or another since my first class in 1993. 

I've rubbed elbows with some of the top names in the yoga industry and I've pretty much experienced everything that the yoga world has to offer: hot yoga, gentle yoga, vigorous yoga, therapeutic yoga, and more. I've interviewed medical doctors on the subject as well as conversations with chiropractors, sports medicine physicians, massage therapists, and master athletic trainers.

Right now I am going to draw upon the cumulative total of 21 years of experience and endless hours of research and debates to shoot down the top five myths that surround yoga and replace fiction with fact. Plus some tips on what to look for when seeking a reputable yoga studio.

Myth: You have to be flexible to do yoga.

BUSTED: You do not have to be flexible to do yoga. Flexibility (I prefer to use the word ‘mobility’) is a beneficial side effect of a regular yoga practice. Look for a teacher or a studio that does not emphasize flexibility. Instead you should look for a teacher or a studio that teaches proper alignment and proper movement. Proper alignment and movement will lead to true flexibility naturally.

Myth: You have to use a heated room to do yoga.

BUSTED: Although ‘hot yoga’ is extremely popular, ultimately it is just a gimmick. Think about it for a second… if you have to bring your environment to 99 degrees F and above in order to move, what will happen when you are out of that environment? If you go to pick up your groceries, will you have to wait for it to be hot in order for you to do so? Heated rooms create false flexibility and can lead to dehydration, electrolyte imbalances, as well as other negative side effects. Look for a studio that uses room temperature for their classes. The reason is simple: you want to be able to move well at all times and not be limited to moving well when the temperature is right.

Proper yoga technique relies on solid principles, not gimmicks.

Myth: You have to be a celebrity or movie star to do yoga.

BUSTED: Yoga is for everybody. Yes, it’s true that celebrities like Jennifer Anniston, Sting, Adam Levine, Robert Downy Jr., and Dr. Oz all do yoga. And it’s true that all of those folks look great. The truth (and the good news) is that yoga is available to you, too. That means you can begin to reap the benefits of yoga right now. Look for a studio that is welcoming to all people. Make sure each class is made up of a variety of ages, sizes, and shapes and that everyone benefits.


Myth: Yoga is a weird cult/religion.

BUSTED: I think that fitness expert, Tony Horton, said it best, “Yoga is just yoga.” That’s all. Yoga is a way of slowing things down in order to connect the mind and body through movement and breathing. That’s it. And when we slow things down we begin to feel better, move better, de-stress, and unwind. That is the beauty of yoga… it carries over into our lives in a positive way. Look for yoga studios that teach in a neutral and inviting way for everyone to feel comfortable and enjoy.

Myth: You should only take classes with a teacher certified in_______________.

BUSTED: Certain certifications look good on a teacher’s resume, but the truth is that qualification outranks certification in every case. You see, anyone can pay their money and become certified as a yoga teacher. But a piece of paper doesn't guarantee that an instructor can lead a class smoothly and safely. Look for yoga teachers who are qualified, not just certified.

What to take away from all of this...

The reality is that yoga is awesome and is something anyone should be able to do. The trick is just doing it and I've put together some important tips to help you with that. Always use this valuable advice when seeking out a yoga teacher or a yoga studio.If you follow the guidance in this blog, you will have easily doubled your chance at success.

Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of functional yoga instruction (TM) that gives you a toned, pain-free body that leaves you feeling great whether you’re currently flexible or not.

Unlike ordinary yoga studios with packed classes that over stretch and leave you feeling lost in the crowd, our services focus on strength, mobility, and nutrition all wrapped up into a caring, supportive, family-like environment you’ll call home.

Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a package plan that is perfect for you.

She Is Only 1 of a Handful, Yoga

From the desk of Brian Friedman, Owner/Director of Winter Garden Yoga...

It's no secret. The VIPs at Winter Garden Yoga demand the best and they appreciate the value that WGY offers to their health and wellness.

Part of making that vision a reality was to establish a truly unique approach to yoga. So I developed my own method of teaching and practicing hatha yoga called
Functional Yoga Instruction (TM). Each of the instructors at Winter Garden Yoga are certified, by me, to teach Functional Yoga Instruction. It's a non-negotiable requirement.

Every year, I am asked to share this method with yoga students and yoga studios. The following entry comes from Cristi Craigmile, who was recently certified to teach FYI. Here is her amazing story of transformation in her own words.

"My story starts off pretty ordinarily. In the ‘90’s I was a young mom, wife, volunteer curriculum designer, and substitute teacher. I wore many hats, but I was feeling a bit disconnected. I had always been active physically, but wanted something “outside the box”. Here in Orlando, yoga was kind of “out there”, but I found a small yoga group and it just clicked! For me the physicality and spirituality of yoga was exactly what I wanted and I just liked how I felt and how “flexible” I was becoming.

"Fast forward five years, I found myself in a place I’d never imagined I’d be – Southern California, the "Mecca of YOGA!” There was a yoga studio on almost every corner. After years of searching and trying out different programs, I finally found a decent fit. It helped me find my balance living in a very fast paced area of our country and the demands of living with two teens and teaching middle school.

"Now I’m back here in Orlando and I knew my yoga connection was going to be crucial to feeling “at home” after so many years of absence. I had some health problems, was feeling anxious and out of sorts after the usual life changes. I felt that it was the time in life to finally follow through on my desire to teach yoga.

"One day, my tai chi friend (and fellow WGY VIP), Margaret, discussed with me the amazing results she had achieved at Winter Garden Yoga. The more we talked the more interested I became. She graciously invited me to come and try it out. I was hooked from day one and just so happened to meet Brian that first week. I boasted about being a long time practitioner and how I wanted to teach someday. He suggested I take a look at the FYI certification workshop and if I was serious I should enroll immediately. Without hesitation I signed up.

"Little did I know it was time for a wake-up call.

Cristi is one of only a handful of people in the world certified to teach Functional Yoga Instruction (TM)

"During that first evening it started to dawn on me that maybe I was in over my head, that I wasn't as smart as I thought I was. I came back on Saturday and it took just a few positions for my body and mind to realize there was a lot that I didn't know! Well, I had a bit of a breakdown at home, after which I admitted to Brian that I’d been pretty full of myself and that I was there to really learn. Big slice of humble pie!

"The WGY crew- Brian, Karen, Janis, and Kathy-were all really patient and great mentors as I studied and asked numerous questions to prepare for my final yoga teaching certification exam. The multiple choice was a challenge, as my study skills were a bit rusty; the demonstration lesson was frightening at first, but a wonderful group of willing yogis put me at ease and offered great feedback; the dreaded push-ups were accomplished, and next thing I knew I was grinning from ear to ear because I had passed and was on to the next stepping stone of my journey.

"I've had many lessons in life so far and I know there will be many more. A big one through all of this is to learn to trust and just do it! I’m thrilled to have had this opportunity. In the meantime, I’ll be joining all of you on the mat to continue learning about proper alignment, its application in the real world and the next A-ha moment is surely right around the corner."

Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of functional yoga instruction (TM) that gives you a toned, pain-free body that leaves you feeling great whether you’re currently flexible or not.

Unlike ordinary yoga studios with packed classes that over stretch and leave you feeling lost in the crowd, our services focus on strength, mobility, and nutrition all wrapped up into a caring, supportive, family-like environment you’ll call home.

Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a package plan that is perfect for you.

7 Things You Didn't Know About Winter Garden Yoga, Yoga

A personal message from Brian Friedman, Owner/Director of Winter Garden Yoga:

It's hard to believe that four years have come and gone and that Winter Garden Yoga is now the 'go to' studio for those who appreciate the finest in yoga.

Unlike other yoga studios, that have packed classes, over stretch you, and leave you feeling lost in the crowd, our dream has always been to focus on strength, mobility, and nutrition all wrapped up in a caring, supportive, family-like environment you’ll call home. And, thanks to a very sophisticated group of people, that dream has come true.

Every single day, we thank each and every person who has walked through our doors.

But this dream, like any other dream, had its own trials and tribulations. These are the things that most people don't know about their beloved yoga studio... the insider secrets. I'd like to invite you to come along with me and recall some pretty amazing obstacles that we've overcome through the years.

Here are 7 things you didn't know about Winter Garden Yoga


1. We started from scratch. I used to teach yoga on the east side of Orlando (Winter Park, Lake Mary, Downtown Orlando) and people knew who I was. But I lived on the west side of Orlando and wanted to bring yoga to my side of town. No one knew me at all.

2. It all started with $1, 800. When I decided to open Winter Garden Yoga, there was one big problem: I was totally broke. Broker than broke. Remember when the bubble burst in 2007? But there was one person who believed in me, took a chance, and wrote a check to get me started. 

Rent + a trip to IKEA = $1,800.

Humble beginnings

3. We used to be above a bike shop. Our first location was a refurbished office space that had about 400 usable square feet. We were hidden behind trees and almost everyone said the same thing when they walked in, "I didn't even know there was a second floor to this building."

4. We opened our doors at 8:30am on Saturday, October 9, 2010. I'll never forget that feeling. I was finally there... opening day. How many people would show up? Did I hand out enough flyers? What the heck am I doing? All of this was running through my mind. And suddenly... I heard the door squeak... I heard some steps coming toward the studio entrance... and...

5. No body showed up for our first class. Or the second class. Or the third class. Or the fourth class. Or the fifth class... you get the idea.

6. I caught up on a lot of sleep. I had a corporate job when Winter Garden Yoga first opened. My schedule looked like this: wake up, go to work, go to the yoga studio, unlock the yoga studio, wait for no one to show up, lock the studio, and take a nap on the floor. It went on like this for months.

7. Our first power yoga class was one person. Eventually, she brought her husband so then the class became two people. Needless to say, Power Yoga caught on and we continue to grow each week. And, yes, she still attends like clockwork.

Honestly, that's just the tip of the iceberg.

As our amazing journey continues we are truly blessed to work with and help so many like-minded people and to be a part of such a phenomenal community.

We thank the discriminating few who have helped us with our mission: Changing the World... One Pose At a Time.

Winter Garden Yoga: Changing the World... One Pose At a Time

I invite you to Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a VIP package plan that is perfect just for you.

Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of functional yoga instruction (TM) that gives you a toned, pain-free body that leaves you feeling great whether you’re currently flexible or not.

Unlike ordinary yoga studios with packed classes that over stretch and leave you feeling lost in the crowd, our services focus on strength, mobility, and nutrition all wrapped up into a caring, supportive, family-like environment you’ll call home.

5 Questions Reveal Amazing Results, Yoga

From the desk of Brian Friedman/Owner of Winter Garden Yoga

Each month Winter Garden Yoga features an amazing client who has achieved incredible results with our guaranteed methods. We call this feature: Winter Garden Yoga's Client of the Month.

Nominees share their inspirational stories (in their own words) and their photographs to motivate others to break old, destructive habits and to rise higher than they ever thought before.

This month we are proud to share Cher's marvelous story. What did Cher do to feel absolutely rejuvenated? What did Cher do to get more toned? What did Cher do to get more confidence?

These answers and much, much more will be revealed in Cher's amazing and inspirational story.

Read on...

1.What made you decide to join our studio?

"While living in the Denver area five years ago I “discovered” yoga! We did not live far from a small studio. I had always been interested in yoga so I decided to give it a try. It was wonderful! A year later we moved to the Orlando area. I joined the YMCA and another gyms at different times and tried their yoga classes. They were too large and impersonal for me. I was looking for a place that gave small classes. I wanted to have a connection with my instructors and other class members and I wanted to integrate my mind, body and spirit into my yoga practice. Then we moved to Winter Garden. When I walked into [Winter Garden Yoga] I knew I found the perfect place for me!

2.What results have you received since joining our studio?

"I have been practicing at WGY for about a year. I had not been paying much attention to my physical results. WGY became a sanctuary for me during my mother’s illness and her final passing. I would go to the studio completely stressed and worried…turn my phone off at the door… and totally focus on myself. I felt so rejuvenated at the end of the practice that the tasks set for the day did not seem so daunting. Little did I realize that my body was changing too. This I discovered while shopping for a dress for my son’s wedding. At every dress shop people were commenting about beautiful the dresses fit me! (My husband would tell them…You know she goes to Winter Garden Yoga!) Everything I tried on looked great! I received many nice complements on the dress I finally chose. I was getting toned and I hadn't even realized it.

Cher looking great in her black dress! She's more toned and more confident. You can be, too.

3.How do you feel now compared to how you felt before joining our studio?

"I feel more confident. I feel like I belong not just to a yoga studio but a to a caring community.

4.What do you like best about our studio?

"I love the small classes and the way the instructor walk around the class helping with the postures. I also love the tips the instructors give during the yoga practice. But most of all I love the caring people who instruct you and those who participate in the classes.

5.What would you say to someone on the fence about joining our studio?

"Give WGY a try. No one is too old, too young, too fat, too stiff (all the excuses) etc. It is a loving, supportive atmosphere where everyone can reach their own goals in their own time."

Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of functional yoga instruction (TM) that gives you a toned, pain-free body that leaves you feeling great whether you’re currently flexible or not.

Unlike ordinary yoga studios with packed classes that over stretch and leave you feeling lost in the crowd, our services focus on strength, mobility, and nutrition all wrapped up into a caring, supportive, family-like environment you’ll call home.

Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a package plan that is perfect for you.

Secrets Revealed: Fat Loss, The Conclusion

Start Reaping the Benefits Today

Welcome to the third and final installment of our three part series on fat loss. You can go back and review the previous two steps below.

First installment:

Food journal? Check!

Second installment:

Inefficient exercise? Check!

Now what? Read on!

Put it Into Action

I'm going to share a very effective and simple template to help you with your fat burning goals.

Let's start with the food...

This template is based on an idea called "3/2/1" which means, three meals, two snacks, and a liter of water. That is the goal for each day of the week. A meal plan might look like this:

• Breakfast - Protein smoothie
• Snack 1 - An apple and two tablespoons of peanut butter (all natural)
• Lunch - Dark leafy greens and lean protein
• Snack 2 - A protein bar
• Dinner - Vegetable and protein stir fry (with olive oil)
• Drink a lot of water throughout the day

That's it!

Simple enough, right? Remember: this is a general idea. It is not engraved in stone and passed down from the mountain. You may find your own path. That is fine. The results will speak for themselves. 

On with the exercise!

This template offers a great balance of work and recovery. 

• Day 1 - Yoga (Beginner's or Power Yoga will depend on your current level)
• Day 2 - 20 Minute Walk
• Day 3 - Yoga (Beginner's or Power Yoga will depend on your current level)
• Day 4 - 20 Minute Walk
• Day 5 - Variety Day (Kettlebells, Swimming, Calisthenics, etc)
• Day 6 - 20 Minute Walk
• Day 7 - Rest/Recovery (Foam roll, Massage, etc)

Mystery Solved!

Now you hold the key to fat loss. Treat this information the same way a scientist would treat a new discovery. Give yourself room to experiment and find what works just for you.

Your Turn!

Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of functional yoga instruction (TM) that gives you a toned, pain-free body that leaves you feeling great whether you’re currently flexible or not.

Unlike ordinary yoga studios with packed classes that over stretch and leave you feeling lost in the crowd, our services focus on strength, mobility, and nutrition all wrapped up into a caring, supportive, family-like environment you’ll call home.

Contact us or give us a call at 407-579-9889 for a free, no obligation consultation ($87 value) to find a package plan that is perfect for you.