Instant Results For This Yoga Pose...

Don't miss this great tip that will instantly improve your Reverse Warrior. If you are seriously interested in getting the most out of your yoga, check out this clip...

   Yoga expert and author, Brian Friedman demonstrates the Reverse Warrior.

In my opinion, Reverse Warrior is the evil twin sister of side angle pose. That is to say the benefits are very similar to the side angle pose: asymmetrical hip opening, leg strengthening element of warrior two combined with the side strengthening and side lengthening benefit of triangle pose, but with a higher intensity... especially if you true it up by keeping your top arm straight.

Most yogis will be humbled by this variation because of the rigorous demands of anatomical correctness. Don't let that happen to you. Take a deep breath, use good technique, and do the best you can. The rest will follow.

This is just the tip of the ice burg. If you want more (and I know you do...) I invite you to see what others are saying about Functional Yoga Instruction(tm)...

Awesome Book!
5/5 stars! "Brian Friedman's method of teaching yoga really makes sense and truly allows positive, healthy change to occur in the body. His emphasis on correct alignment and movement rather than on flexiblity makes yoga safe and accessible to everyone. This book goes step by step, and with photos and clear directions, Brian teaches you how to move in and out of the postures correctly, avoiding strain and injury and increasing strength. This is a fantastic, practical book. No matter how much experience someone has with yoga, there is so much to be gained by reading this book and following Brian's method. I highly, highly recommend it."

Must Have Book!
5/5 stars! "This is a must have book to add to your yoga collection whether you are a student or a yoga teacher. I have practiced yoga for over 10 years and taught it for over seven years and I have learned more from Functional Yoga Instruction then in all my personal yoga experience and instruction combined. It has completely changed my practice and how I teach yoga. This book is very organized and explains the techniques in a simple, clear, precise way. Functional Yoga Instruction teaches how to move on the mat in a safe, effective way which spills into proper movement off of the mat. Since I have practiced Functional Yoga Instruction and used the techniques in the book, I move better on the mat, as well as off the mat. It has increased my body awareness and I am much stronger. This book is ALL killer and no filler. I highly, highly recommend it!"

Don't get left behind. Invest in your copy now!

How Did She Avoid Painful Foot Surgery?, Winter Garden Yoga

Every once in a while I come across a story that seems to be too good to be true. When that happens, I get that story out as fast as possible because seeing is believing. This is Kathy's amazing story in her own words...

"I have done it all. Jazzercise, step classes, Curves, gyms with private trainers, stationary biking, running and walking.

"I have had lower back problems and was diagnosed with 2 lower bulging discs twenty years ago. Walking seemed to fit me best for the past five years because of my back concerns but then I was diagnosed with plantar fasciitis in March 2013. 

"They told me to do calf stretches 10-12 times a day and [wear] a boot at night. I also had two cortisone shots. It did nothing. I was in so much pain in April 2014 after walking most of the day, I was considering surgery and instead I gave up walking.

In just four weeks, Kathy went from a size 12 to a size 10, has more energy, and has a pain free foot!

"My friend Karen [and fellow VIP] took me to Winter Garden Yoga in June and we loved the beginner's class. (How nice is it to enjoy your exercise instead of dreading it). She also recommended I sign up for private sessions with Brian, which I did weekly, to address my foot pain and back concerns.

"A month later, I did the "Busy Professional's Challenge"[… and after four weeks]...

"I feel stronger, lost weight, and [have] zero foot pain. The food plan helped me understand the benefits of more protein, greens, and lots of water!"

"I am looking forward to becoming stronger and more flexible and also enjoy the friendly and positive people at WGY. I can finally touch my toes!"

What are you waiting for?

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.

Why Did She Wait So Long To Lose 20 Pounds?, Weight Loss

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 Brenda's marvelous story. What did Brenda do to lose 20 pounds? What did Brenda do to lose 4 inches? What did Brenda do to get more energy?

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

Read on...

I decided to come to Winter Garden Yoga in February of this year because I had been feeling terrible and dealing with many difficult and terrible symptoms that were affecting my quality of life. For 18 months I was dealing with irritable bowel syndrome, mild brain fog, night sweats, fatigue, an auto-immune reaction causing severe hair loss and overall negative health. I had seen every doctor that I thought might help, had many blood tests, even a colonoscopy with no helpful diagnosis. I felt defeated and hopeless and wanted my life and my health back more than anything. I knew the best way was to reduce stress, implement physical exercise and improve my diet. So that is what I did, all at the same time.

Before                       After
Brenda lost 20 pounds, 4 inches, and has more energy!

Since [becoming a Winter Garden Yoga VIP], I have slowly seen improvement starting from the first class. After a few short weeks, my energy increased and I was already getting stronger. I was also walking on off yoga days and doing 3-4 mile walks with Kathy and class mates on Sundays.

At 3 months, I had lost 7 pounds and the hair loss had started to subside. I had pain in my left upper thigh when sitting cross-legged that I noticed was gone during my classes.

I am now six months in and all my symptoms are gone, I have lost 20 pounds and 4 inches, my hair has stopped falling out and is growing back. I have more energy and confidence than I have had in several years and am so looking forward to continuing to get to the best physical and mental shape of my life, with my WGY family by my side. Being part of this group has been my favorite part of joining WGY. I feel lucky to have access to what I feel is the best studio around. I never felt ashamed, or inadequate even though I had no yoga experience at all.

I waited too long to take my health into my own hands, and what I would say to anyone "on the fence" is "DO IT" ! There is no time like the present to be the best "You", 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.

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.

Sage Advice from Mr. Las Vegas, Yoga

You can ask my friends, I'm the worst story teller. Here's an example of what I mean...

Believe it or not, I crossed paths with Wayne Newton a few years ago during a visit at Disney's Boardwalk Resort. It took me by surprise because.. honestly, I wasn't expecting to see a living legend right in front of my face. That's pretty much the end of my Wayne Newton story. No autograph. No photograph. Short and sweet.

So what's this got to do with you?

Great question.

You see, Wayne Newton's personal story is a success story. He overcame a lot of obstacles and beat the odds to eventually become known as Mr. Las Vegas and of course to have his hit single featured as Ferris Bueller's theme song. Pretty cool, right?

Yeah, but what's this go to do with you?

Hang in there with me.

When Mr. Newton got news of TV star and child actress, Dana Plato, hitting hard times, he dispensed this valuable advice to her:

“Falling down is not a crime. Not getting up is the crime” ~ Wayne Newton [yes… Wayne Newton]

And now I'd like to dispense this valuable advice to you.

Imagine this common synopsis: it’s a Monday at the end of summer. You've fallen off the wagon. When was the last time you went to yoga? A week? A month? A year?

If you answered honestly and you can relate, your ability to bounce back is essential to your health and wellness success. It is inevitable, you are going to have a bad eating day, week or even a month. Everyone does. Even me.

There’s a 100% chance you’re going to miss yoga and there’s a 100% chance you are going to be surrounded by people who are not supporting your decision to have a healthy lifestyle.

You will fall down.

And just like Wayne says, it’s not okay to stay down.

You've got to practice bouncing back… and the faster the better!

Don’t let a breakfast of donuts throw you off of your entire eating strategy for that day. Get back on track by lunch time, you’re following your plan, you’re hitting your marks.

Don’t let falling off the yoga wagon for a week or two during vacation turn into a month or two and then a year of missed yoga classes.

It’s the classic story of “I missed a week and never went back” and this story will guarantee the exciting, dramatic, sequel… “Then I gained 30 pounds”.

Let today be your day to take on every speed bump, pot hole, detour, and missed exit on your path to wellness. It’s your mind that lets your body down. Not the other way around.

If you’re off track today, start to get back on track RIGHT NOW by:

• Finding time for some yoga. Fitting in some yoga, even as little as 10 minutes, will help you feel energized, get you motivated, help you get back in the habit.
• Drink your water. A common recommendation is 1 liter of water a day. Start right now. It will keep you hydrated, energized, and your entire system will feel cleansed.
• Track your food for the day. It will clue you in to how you've been eating up until now and give you an extra kick in the pants to make healthy decisions the rest of the day… and your life!
• Go shopping. Go to the store and stock your kitchen with tons of nutrient dense foods. Having healthy foods at your fingertips will increase your likelihood of success exponentially.
• Throw away the junk food. Get the junk food out of your house. Now. Enough said.

Remember: Resiliency is a habit that can be learned when you practice it over time. Give it time. A quick recovery from the inevitable missteps, setbacks, and outright failures is essential when it comes to achieving your goals.

Get back on track.

Today is your day.

Let nothing stop you.

Make Mr. Las Vegas proud!

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.

How She Turned Her Life Around In 6 Months [And You Can, Too], Weight Loss

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 Roxanna's marvelous story. What did Roxanna do to wear smaller sized clothes? What did Roxanna do to get better posture? What did Roxaana do to get rid of head trash that was holding her back?

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

Read on...

What made you decide to join our studio?

In the past 5 years I have had some health issues and have gone through some very difficult/challenging and life changing events in, my personal and professional life. I was feeling tired, depressed, lost, and [lacked confidence], in summary, I was totally out of balance. I knew I needed to do something, but nothing I tried seemed to help. I kept searching for that one thing that would help me get my life back on track. One day in January 2013, I saw an online offer for 10 YOGA classes. It was an offer I could not refuse, affordable, and an opportunity to try something new. I thought to myself, it can’t hurt, it’s only 10 classes. That is how I discovered Winter Garden Yoga. I loved [functional yoga instruction (tm)] from the first class. I started with Power Yoga, and I felt energized from the first class. I continued to go a couple of times a week and soon realized that my 10 class pack was almost all used and I was not ready to walk away. I signed up for one of the VIP packages and before I knew it, a year had gone by. I just signed up for my second year as a VIP and for small group Kettlebell training.

Before                                    After
Roxanna is feeling more confident, is wearing smaller clothes, and looking better than ever!

                              

What results have you received since joining our studio?

As I learned more about how to better take care of myself, from the inside out, I also learned that this is a journey. At one point I got a bit frustrated by what I perceived to be little or no progress, even though there was progress. I was acting on an old mental model of quick results. I was used to the quick results that at the end never lasted. I used to binge diet or even binge exercise to get quick results. At WGY I was learning that the results may not appear as obvious at first but they were certainly there and they would become lasting results if I decided to follow “the instructions”. About 6 months into this journey I knew I had made progress, but I was not totally convinced that I was on the right path. I needed to really focus and own my destiny; own my health and happiness. I began to be more intentional about it and began to notice more positive changes. The changes I was making resulted in me being able to eliminate two of my medications (working on eliminating others). Now I am wearing a smaller size, all of my clothes fit better, I have better posture, and sleep better.

None of this happened over night, and there certainly was a turning point. I think that sometimes in life you need an event to propel you to that next level. About 1 year into this journey, I was finally on the right track but there was something that was not totally clicking and I could not figure it out. I decided to be more intentional and pay lot more attention to the cues. Apparently I needed more time for “me” and making that time for me has always been a challenge. I needed time to reflect on my life, my future, the changes I was making and the ones I still needed to make in order to live my best life. I decided to be very intentional about exploring my feelings, and evaluating my progress. It was obvious I needed to make a plan. In May I planned a wonderful long vacation. This is the vacation I've been dreaming of for a very long time. I took a three week European cruise vacation. This vacation while packed with a lot of tours, allowed me the time I needed to recharge my batteries. I took this time to focus on “me”, reflecting on my life while planning for the future. I acknowledge my opportunities and celebrated my successes. I let go of negativity and reminded myself how beautiful life is. I decided that I would use the tools, resources and learnings from my time at Winter Garden Yoga to finally turn things around. It was intentional and I needed that. Upon my return, people began to notice a change. I began to hear comments like: you look healthier, your body is changing, you look different, something has changed, you seem happier and more at ease. The changes were now obvious, they are physical and emotional. There is no turning back now…. The journey continues.

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

I feel confident and at ease. I am physically and emotionally strong. Today, I have more energy, my eating habits are healthier. I feel healthier and balanced! Thank you Brian, for your guidance and support with my diet choices. Keeping a food journal really works and following the instructions really works!

What do you like best about our studio?

I like the support I get from all of my Winter Garden Yoga family. I learn from all of the instructors and my fellow students. Thank you, Brian, Kathy, Janis and Karen; you are the best support team anyone could ever ask for. To my fellow yoga students, you inspire me every day and fill me with joy and energy.

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

Don’t wait; start now to change your life for the better. You will not regret! There is no better time than right now.

What do you do outside of the studio (work, etc)?

I am a mother of 2 amazing young men (25 and 19) and wife to my husband of 30 years. I enjoy vacationing with my family and with my husband, especially cruising or fishing vacations in Sanibel Island. I run/walk in [5K events] every chance I get. I balance my time so I have time for all of the important people in my life inclusive of family and friends near and far. Every chance I get, I meet a friend in person to catch up. I believe in building and nurturing relationships and have started to build new friendships with some of amazing individuals I met at Winter Garden Yoga. I also take “me” time. I go for walks, spa treatments, read and meditate (still working on the last one). I work in Human Resources as Manager leading projects and organizational initiatives.

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

A special message from Brian about fat loss.

Get ready to enjoy Winter Garden Yoga’s new series of blogs: Secrets Revealed. Within these posts you will find a goldmine of information to help you with your health and fitness goals. These are the tips and tricks that I use with my private clients to get outstanding results. This stuff works. In fact, you may find that these posts disappear after a while because I may think twice about giving away such great material. If you’re ready to melt away the extra pounds, boost your energy, and feel years younger please read on…

“What’s the quickest way for me to get in shape?” This is the most popular question I am asked. The real question is: “How can I burn fat, build muscle, and look toned?” The answer is easy. In fact, it is too easy:

1. Keep a food journal.
2. Use inefficient exercises.

Think about it. If your car is running inefficiently it burns more fuel, right? It's the same thing for your choice of exercise. Believe me, the type of yoga we practice at Winter Garden Yoga is very inefficient (with the exception of Yin Yoga) because of the slow controlled movement, deep breathing, and static contractions while holding and refining the poses. That kind of stuff burns a lot of unwanted calories.

Here’s the kicker: very few of you will follow this protocol.  Why? Because it is too easy and it works.

Believe me, all of my clients (and anyone who attends my Weight Control and Healthy Living seminar) will tell you that the first thing I insist upon is a food journal. And what of those who heed my advice? They get great results. Fast.

Without exception, everyone is very surprised with their eating habits. If you want to control your body composition, you have to see what you’re eating. Simple, right?

Now here’s the thing: what do we do with something that works? We dump it. This happens time and time again with my clients. They start their food journal, they get great results, and then the food journal disappears. I wish I had an explanation for this behavior. I don’t.

I believe it comes from the mindset of “anything worth having is a struggle.” Once the struggle is over (in this case, fat loss) and something becomes easy, it gets discarded. Don’t fall into this trap. I've been keeping a food journal for approximately nine years and I am constantly refining my food intake. The result? I walk around at about 7% body fat while maintaining lean muscle and exceptionally good health. 

You can, too. 

Here are some comments I've heard from those who have stuck with it:

"My [type 2] diabetes is no longer a threat."

"I have to take my work clothes to be taken in... again."

"I no longer have that little "pudge" below my belly button."

These are just a few. Are you ready to join the others and share your success story?

Take it from me, begin keeping a food journal. Track everything that you eat and drink. Most importantly, track how what you’re eating and drinking makes you feel. Once you have your data, begin removing all of the crappy food and begin replacing it with good food. If you still don’t know the difference between crappy food and good food, set up a private session with me.

We’ll continue this topic in a future blog…

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.

My Local Gym Was Cheaper, But The Chronic Injuries Weren't Worth It, Fat Loss

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

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

This month we are proud to share Byron's story. How has Byron's work productivity improve? How did he drop 20 pounds? And how did Byron become injury free?

Read on...

What made you decide to join our studio?

"For many years my wife and I belonged to a local gym that was much cheaper. I did weight machines, yoga, Zumba and the treadmill. I injured myself several times. My shoulder injury required a medical MRI. My shoulder remained a problem for more than a year. I also had shin splints and problems with my wrists. Although my strength and flexibility improved, I continued to gain weight. Meanwhile, my daughter, who is the director of the Athletic Training degree program at UCF and my wife started casually at [Winter Garden Yoga]. Both my daughter and wife kept telling me about Brian Friedman being an expert in anatomy. I finally decided to attend WGY and Brian helped me with my wrists and shoulder. Another thing that attracted me to WGY was Yin Yoga. I have a rewarding, but high stress job at Disney. I am the day time supervisor at Reedy Creek Power Plant. Guided meditation changes the way one perceives the world and life in general. My job stress has reduced dramatically."

What results have you received since joining our studio?

"I started to see the value of closely supervised practice. My local gym was cheaper, but the chronic injuries were not worth it. My shoulder and wrist issues are resolved and in spite of my enjoying short runs, the shin splints have not returned. Job stress is WAY down making me even more effective in my job. I enjoy the challenges more. Still, I remained a “casual” or drop-in member for a year, even though my wife left teaching yoga at the local gym to become exclusive to WGY. I just wasn’t sure I could commit and attend two or more classes a week. Sometimes my job schedule interferes. When my weight was still not coming off I decided to take a closer look at the contract plans offered by WGY. On April 9th 2014, after reviewing my goals, my physical and mental benefits and the flexible packages offered at WGY I signed a year-long VIP contract."

Before                                              After

Byron lost 20 pounds, has more energy, and is injury free!

What do you like best about our studio?

"The expertise of all of the instructors. I enjoy the workshops and videos offered. I took Brian Friedman’s kettle bell workshop and bought the videos. Since I stopped lifting weights at the local gym and attended the kettle bell workshop I can practice weights at home without any further injury. It makes a great difference to build a proper anatomical foundation for all movement in weight or yoga and it works “off the mat” in everyday life too. I am injury free. I know that the experts at WGY are going to break down every move and explain the intention of each move. I thought I was doing things correctly at the local gym, but the foundation was missing."

After (from the side)
Notice the clothes pin taking up the slack in Byron's shirt.

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

"What surprised me was the element of commitment. I was on the fence for so long. Once I committed to a contract I got serious. I changed how I ate. I was able to make 2 or 3 classes a week, in spite of my job. I remain injury free and to date I lost 20lbs in 6 weeks! Committing made a difference. Also, I can get advice and personalized attention or instruction. VIP status gives me “head of the line” entrance into workshops at a discounted rate. Having a contract reduced my class fee. I got a “bigger bang for my buck” than I got at the cheaper local gym. The studio, expertise of the instructors, physical and mental benefits, nutrition e-book, commitment and the positive attitude of students is worth the money!"

Winter Garden Yoga is a world renowned yoga studio recognized for providing a unique form of “functional yoga instruction” 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 crowded 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.

A Blueprint for Good Technique, Reverse Triangle

This may be a new perspective on an old favorite of yogis everywhere. The name of the posture says it all, REVERSE triangle. In my opinion, the intent of this classic pose is a side bend. Be sure to watch this clip to get the most bang for your buck.

By using the hips correctly the following is achieved:

• Injury Prevention. Movement expert, Gray Cook has said that lack of symmetry can lead to injury.
• Resilience. Fitness expert, Steve Maxwell, said that lateral flexion is one of the first ranges of motion we lose as we age.
• Tone and Lengthen the Midsection. By contracting one side of the lateral chain (toning) the opposite side of the lateral chain must release (lengthen).

There you have it, a simple technique that packs quite  punch (in a kind and loving yogic way).

All the best, Brian

Algorithm for Happiness

It's Easier Than You Think

An algorithm can be defined as a step-by-step procedure for problem solving. I would like to share a few, simple, procedures that I use to gain perspective on things whenever I need a little "pick me up."

It Could Be Worse

My great grandma Harper used to say, "Things ain't so bad, they cain't be worse." Thought provoking indeed. This one requires little or not explanation. Yes, you may have gotten into a fender bender, but it could have been worse, right? Focus on the fact that you're alive and unharmed and able to tell the story.

Miraculous Things Happen

This will be shared in the form of a story. A true story. Maria was a student of mine when I used to teach in east Orlando. At the time, Maria was 74 years young. She used to ride her bike to and from the studio and she used to practice her handstands -yes, her handstands- after class before she went home.

One day, Maria and I were talking and she shared this with me. She said, "you know, Brian, whenever I feel the blues or start to feel a little down, I stop myself and look at my finger. I say to myself, 'what a miraculous thing my finger nail is. Thank you, God, that I am a part of such a miracle.' Then I look at my cuticles and say, 'what a miraculous thing my cuticle is. Thank you, God, that I am part of such a miracle.'"

Then she said, "you know what? By the time I get to my wrist, I'm feeling much better." Pay attention to this lesson.

It's Easy As 1-2-3

I was visiting friends on their farm in the Midwest. I just loved their laid back attitude toward everything. They just seemed to be at ease with whatever came their way. I spoke with the head of the house and asked her what the secret to her family's happiness was. She said, "It's really very simple. We just ask ourselves three questions: Are we fed? Are we clothed? Do we have a roof over our heads? If the answer is, yes, yes, and yes, then we know everything is going to be all right."

How About You?

I want to encourage you to pick one of these algorithms and use it for 10 days straight. Then choose another and another and repeat. I believe that you will be surprised at how easy it is to put things in perspective and stay in the realm of awesomeness.

All the best,

Brian

 

An Easy Way to Change the World

What are you doing to change the world?

You recycle. You eat organic food. You educate your friends and family about the effects of using plastic shopping bags. But what kind of impact does this have on the world around you?

The answer is easier than you think.

Practice yoga. Practice yoga, correctly, to be more precise. What happens when you practice yoga correctly? 

• You feel better
• You are more patient
• You are more compassionate (to yourself and to others)

Notice "to others". 

Did you notice that the last bullet point said you are compassionate to others? That is the key. This is the pebble in the pond. Think about it for a moment. 

After your yoga practice, you head over to the supermarket. You are on cloud nine and feeling fine. Once you've picked up your organic broccoli packaged in a container made of 97% recyclable material, you head over to the cashier. That is the exact moment when a person races to get in front of you because they HAVE to hurry up and get the @!!# out of there because they are running late (or some such emergency)!

Ah, but you are in the zone. So you step back, smile, and say, "please, go ahead" and surrender your place in line.

That simple act just made that person's day. It may have even made their week. That simple act restored their faith in humanity and taught them that the world isn't such a bad place after all.

According to M.K. Gandhi:

"You must be the change you want to see in the world."

Let these words take root. Do you want the world to be healthier? Then become a healthier person. Do you want the world to be peaceful? Then become a peaceful person? Got it? Good.

"...One pose at a time."

Winter Garden Yoga's mission is simple: we are changing the world one pose at a time. In fact, we've started a revolution by offering unique yoga experiences that no other studio can match. 

We invite you to give us a try. Check out our website to learn more about our experts and our services. 

The 3 Mistakes Yoga People Make, Winter Garden Yoga

The 3 Mistakes Yoga People Make, Winter Garden Yoga

I’ve been teaching and practicing yoga for nearly 20 years now. I’ve been to a lot of classes. I’ve been to a lot of workshops. I’ve watched countless DVDs. To put it mildly, I’ve seen it all.

And, because of what I’ve seen, I became very passionate to un-do the stuff that’s being done. So I developed my own method of yoga called FunctionalYoga Instruction™. As you know, my method of yoga is based on strength versus flexibility, alignment versus depth, and awareness versus appearance.

This method is changing lives. I invite you to visit WinterGarden Yoga whenever you’re in the area or to check out our one of a kind DVDs.

If you can’t make it out to see us, I want to share some very important information with you: The 3 Mistakes Yoga People Make.

Don’t take any of it personally. You may not even be aware that you are making a mistake or putting yourself at risk. After all, students do what teachers say. I’m inviting you to open your mind and own up to this stuff so that you can continue to experience yoga in a healing and happy way.

Here they are…

Number One: Stretching

This is a big one and it is a tough one to address because stretching is almost always synonymous with yoga. My mission in life is to change this association forever.

You see, stretching implies that the soft tissue is literally being elongated. This is great if you want to destabilize your joints or risk tearing your muscles. If that’s your goal, keep stretching.

The truth is that our muscles are long enough already. All we need to do is reprogram our nervous system in order to allow our muscles to achieve their fullest range of motion. By doing so, you will become more ‘flexible’ faster and safer. All of the instructors at Winter Garden Yoga are experts at this technique.

Number Two: Workout

I am going to paraphrase Pavel Tsatsouline, “Let yoga be yoga. Let cardio be cardio. Let weight training be weight training.” Yoga can’t be everything. It wasn’t designed to be.

Now, I’ll tell you that Winter Garden Yoga’s clients have said that our classes feel like a workout, and I understand that. After all, our method is based on strength and alignment. And yes, you will get toned. And yes, you will burn calories. But here’s the difference: yoga is just part of the package. Our clients are encouraged to go for walks (cardio) and to lift weights (weight training). When you combine all three components, you’ll have a potent combination that will cover all the bases.

Number Three: Ego

A lot of yogis focus on “How does this pose look?” or “I should be able to do this.” This is the ego. Leave it at the door or with your shoes. At Winter Garden Yoga, our instructors encourage all of our clients to focus on how a pose feels. Don’t take this the wrong way: we don’t care if you can get your hand to the ground or if you can perform some deep-stretch-foot-behind-the-head-maneuver. If you can do it, great.

We care about how your pose feels to you right now. Not what you could do 20 years ago… or 20 minutes ago… only right now. “Can you breathe here?” “Can you meditate here?” These are the questions that will flush out the ego quickly, get you tuned in, and keep you injury free.

That’s it. The 3 Mistakes Yoga People Make. Believe me, there’s a lot more but if you start with these top three, I guarantee that you will see amazing results quickly. In fact, if this happens to you (and it will), contact me at WinterGardenYoga.com because I’d love to hear your story.

All the best,

Brian

PS: Are you a client at Winter Garden Yoga? If not, why? Contact Us for a free consultation so that you can begin making positive changes to your life right now. There’s no obligation. Just give us a call or contact us to see if we’re the right fit for you.

Improve Your Triangle Pose

Utthita Trikonasana (Extended Triangle Pose) is probably the most recognized posture in all of yoga. According to Yoga Journal.com, the benefits include:

"Stretches and strengthens the thighs, knees, and ankles
Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
Stimulates the abdominal organs
Helps relieve stress
Improves digestion
Helps relieve the symptoms of menopause
Relieves backache, especially through second trimester of pregnancy
Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica"

In this video clip, I demonstrate a great way to "true up" your triangle pose by using a wall.

Enjoy!

My First Chin Up at 50

Client of the Month: Kathy Hall

Each month Winter Garden Yoga will feature a client who has achieved amazing results with the methods we teach at our studio. We call this Winter Garden Yoga's Client of the Month.

Nominees share their stories (in their own words) and their photographs to inspire others to break the mold of complacency and to rise higher.

This month we are proud to share Kathy's story. How does a grandmother become super fit, perform chin ups, and overcome the symptoms of an autoimmune disease?

Read on...

“I was looking for a way to de-stress and doctors had recommended trying yoga years ago to help get my [blood pressure] under control. I had turned 50 and had started on the road of weight gain a few years before. I did not want to become my grandmother ( even though I am one!)but I could see it starting! I have an autoimmune disease that has plagued me on and off for years. I decided I wanted to be around when my grandchildren get older and I knew I needed to make a change.  I saw [a promotional offer] for WGY and talked to my friend about [trying it out].  She told me she had tried yoga before and wanted to try again so together we gave WGY a chance. I am so glad we did!

Grandmother. Super Fit.

“I have lost 2 pant sizes, gained flexibility, and toned every muscle in my body. My [blood pressure] is much better. My outlook on life has changed. I don't have to become my grandmother.  After a few months of Yoga I was introduced to kettlebells and I am hooked. Together with yoga and kettlebell I am in the best shape of my life!

Kettlebells and yoga are Kathy's choice for amazing results.

“At 51 I am now able to do a pull up! Imagine that! I couldn't, but Brian could and he showed me how and helped me get there!  The best thing about it is I can do both at WGY with instructors who make learning very accessible and fun!

Yoga is the centerpiece to Kathy's health and well being.

“What I like best about the studio [are] the instructors. There is no match in the world for Brian!  To my friends and coworkers I refer to him as "The Body Whisperer". If you have an issue he can figure out what’s causing it and help you get on track.

“The other teachers that I have worked with in the studio are also top notch! Karen [and Janis] are excellent and have all helped me along my yoga journey.

“The other great thing about WGY is the clientele! I felt so self-conscious! I couldn't even touch my toes or do a forward bend or twist. Everyone was very encouraging. The best thing that someone said to me was we all started where you are!

“If you are thinking about joining WGY I would say stop thinking just do it! You won't be disappointed. There are classes for everyone and there is no better place to begin YOUR journey than with the caring experts here at WGY!  The best thing to remember is everyone starts at the beginning! When will your journey begin? How about right now!”

Have you been nominated yet? We want to hear your story. Please contact us immediately and we will be honored to feature you and your story.

Are you ready for your own life changing transformation? Call us for a free consultation at 407-579-9889.

All the best,

Brian

How to Lose 25 Pounds, Increase Energy, and Decrease Stress

Bridget's Story

Each month Winter Garden Yoga will feature a client who has achieved amazing results with the methods we teach at our studio. We call this Winter Garden Yoga's Client of the Month.

Nominees share their stories (in their own words) and their photographs to inspire others to break the mold of complacency and to rise higher.

This month we are proud to share Bridget's story. How does a woman in her 50's lose 25 pounds, improve her cholesterol, and reverse the diagnosis of being pre-diabetic?

Read on... 

"Hey, Brian!  Here [are] the pics you asked me for - not too many "before" pictures!  I hid as much as possible! I've never really looked at [before and after photos] side by side -unbelievable! My story is below.  

"My first time at Winter Garden Yoga was in April of 2011.  I was a wreck at that time - both mentally and physically.  Mentally I was going through some major changes in my life and physically I was so out of shape that it actually hurt to walk. 

"I was terrified to step into [your studio] but I knew I had to do something to fix myself.  As a 50 something couch potato, my main fear was that I wouldn't be able to keep up with the class but I was pleasantly surprised.

"[Brian], teaches the class so that anyone can do yoga, regardless of your physical ability or size.  When he instructs you in a pose, he will usually say, "If you can do this, do this.  If you can't do this, do it this way and if you can't do any of them, just sit and watch.  We'll catch up later."  And in the beginning, I did sit and watch a lot!  And there is no shame involved in not being able to do a particular pose. 

"I took the Beginner's class twice a week for 2 or 3 months before I finally worked up the nerve to take the Power Yoga class.  And again, Brian modifies a lot of the poses to enable you to do what you are able to do.  You can make his classes as easy or as hard as you want them to be.  He doesn't challenge you to move forward but allows you to challenge yourself.  I recently started taking Yin classes with Karen and she does an amazing job also.  I leave her classes feeling like a new person.

"My first signs of physical change came only a few months after I started.  I remember I was driving one day and I looked down at my arm and there was a muscle that had never been there before!  It encouraged me to keep going and try harder and my effort was rewarded.  

"From May of 2011 to December 2011 I lost a total of 25 pounds.  Besides yoga, I also walked and changed my eating habits but I strongly believe that the main reason why I lost the weight was yoga.  Besides being a workout, it encouraged me to think about my body and what I was doing to it and feeding it.  

"Mentally, yoga gives me a place to go and forget about whatever is stressing me out.  It's taught me to learn to concentrate on me - something I never took the time to do.  I've learned how to handle stress much better.  I have more energy now than ever.  Before yoga, when I got up in the morning, it would hurt to walk when I got out of bed.  Not anymore.  Getting up and down from the floor is a breeze, even carrying my granddaughter.   

"I recently went to the doctor for an annual checkup.  At my previous checkup, about a month after I had started yoga classes, my cholesterol was terrible, my blood pressure was high and I was told I was pre-diabetic.  At my last visit, my blood pressure was normal, my triglycerides dropped from 133 to 100, my HDL levels went up and my glucose levels also dropped!

"I cannot believe how much yoga has changed my life.  I can honestly say I'm in better shape now than when I was when I was in my 20's!  But I strongly believe that had I not found Winter Garden Yoga, the results would not be the same.  The patience and understanding shown by the instructors encouraged me to continue and strive to be better.  I plan on being a life-time member at Winter Garden Yoga."

You can do it, too!

Have you been nominated yet? We want to hear your story. Please contact us immediately and we will be honored to feature you.

Are you ready for your own life changing transformation? Call us for a free consultation at 407-579-9889.

All the best, 

Brian

Want to Live Longer?

My friend, Tom Furman, has done it again. He's published some excellent material that is going to help you...

• Improve your upper body strength
• Build your core
• Tone your legs
• Improve your yoga
• And quite possibly give you the tools to live a longer life

If Mr. Furman's name seems familiar to you, it's because I have reviewed his great DVD and ebook called Activate Your Dynamic Range of Motion. I also give him honorable mention in my Class Room Series: Beginner's Yoga DVD.

This time we'll be looking at his new body weight training ebook Armor of War. Please don't let the title throw you. In fact you may think of it as preparation for the war against the damaging effects of old age.

Armor of War is quick, to the point, and packed with easy to use information. Believe me, I've paid twice as much for books that contain half as much usable material. It is definitely worth it's $10 price point.

Mr. Furman gives a brief overview of the history and significance of body weight training. There are stories and quotes from elite athletes who use calisthenics as part of their training to achieve super human results. You'll be in good company once you begin to employ the exercises found within these pages.

The photographs are clear and the instructions are straight to the point. The key to the material is that Mr. Furman takes you through a series of progressions. That means if you can't do a full military push up (yet), Mr. Furman offers a version that is more accessible. If push ups are easy for you, try strapping a backpack with a 25 pound plate on your back. These are just a few of the surplus of offerings in the Armor of War.

I remember an article that made it's rounds across the internet. The study showed that people who cannot get off of the floor without the use of their hands had a higher mortality rate than those who can. Enter the Hostage Get Up. This move, alone, is worth the investment. Here's a secret... I began including the Hostage Get Up in my private client's routines and they love it. I'm teaching them how to get off the ground without their hands and they are raving about the effects on the abs and legs. That's called a "win-win."

What else can I say? Armor of War is a hit. I encourage you to visit Mr. Furman's website, invest in your own copy, and begin to feel the benefits of "augmented body weight training and the art of minimalism."

The Greatest Yoga Resources, Pt 2

Which Yoga Books Are Worth It?

Before we get to the books, be sure to check out my recommendations for yoga DVDs. Believe me, those DVDs are game changers. As an aside, and at the behest of my students, I've added another must have title.

As a yoga teacher and studio owner, I am often asked for recommendations in yoga books. My goal is to share with you some titles that have had the most positive influence on me as an instructor and I was developing my own method of yoga, Functional Yoga Instruction.

My Go To Yoga Books...

I used to have mixed feelings about Dr. Long's series. At first I was a little upset because someone else beat me to the punch. Dr. Long is the first yoga person to capture so many of my ideas on paper. Then a funny thing happened... I realized that Dr. Long saved me a lot of time and trouble. Now, instead of writing all of this stuff down, I can happily refer people to his awesome material. 

Begin with these two as there is a life's worth of study here. 

When you've mastered the contents contained within these pages, check out Dr. Long's Mat Companion Series books.



Leslie Kaminoff's classic is a great introduction to discovering the intent of each yoga pose.



I'm adding this recommendation here to proactively deflect potential emailing...

The truth of the matter is: Functional Yoga Instruction is catching on. Inhale Yoga Studio in Athens, Ohio has made the FYI manual mandatory reading for their 200 Hour Yoga Alliance Teacher Training.

My guarantee: you will never think of yoga the same way after reading Functional Yoga Instruction.



These recommendations are enough to transform anyone's yoga practice forever. Click on the links, invest in your yoga practice, and let me know what you think.


All the best, Brian

What's the Deal with FMS? Part 2

Now on to my findings. The following statistics are based on 100 screens that I have performed from March, 2012 through June, 2012. This is not a clinical study. It is an opportunity to see what the results of the FMS reveal about Winter Garden Yoga's client base. WGY's client base is very diverse as it includes male, female, young, old, athletic, non-athletic, flexible, inflexible, etc. I think you get the idea. The following information is based on averages (grand total of scores divided by number of screens).


Average total score of an FMS: 12. The professionals at FMS suggest that a minimum score of 14 (with no asymmetries) is the threshold for injury prevention. In other words, anything less than a 14 means the participant's likely hood for injury is greater than a participant who scores a 14 or higher.

Average score of the Deep Squat: 2

This is a "2" in the Deep Squat


Average score of the Hurdle Step: 1

This is a "1" in the Hurdle Step


Average score of the Inline Lunge: 2

This is a "2" in the Inline Lunge


Average score of Shoulder Mobility: 2

This is a "2" in Shoulder Mobility


Average score of the Active Straight Leg Raise: 2

This is a "2" in the Active Straight Leg Raise


Average score of the Trunk Stability Push Up: 1

This is a "1" in the Trunk Stability Push Up

Average score of Rotary Stability: 2

This is a "2" in Rotary Stability

Please check out the FMS page at WinterGardenYoga.com to see what "3s" look like for the above movement patterns.