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A Weekend Workshop + Weekly Workouts

This Sunday is a breath of fresh air for me! Other than teaching my normal Sunday morning yoga class, I have had the whole day 100% to myself to do whatever I feel like doing. I slept ’til 8:15, taught, came home and menu planned for the week (first time doing that in foreverrrrrr and details to come!), went to Whole Foods for lunch and shopping, came home and cleaned the fridge and organized my groceries, cleaned and prepped dinner. Feels so good. I do have a list of administrative things that are due to my editor for my book by 9 a.m. tomorrow but that is small potatoes compared to working on the whole manuscript.

While my Sunday has been relaxing and slow paced, my Saturday was blissfully busy. I taught five hours of yoga that included two classes (7:45 and 9:30 a.m. at Charlotte Yoga and Om Yoga) and then I led a workshop at Charlotte Yoga from 3-5:30 p.m.


I was super thrilled to partner with my teacher and friend Suzanne Bergen on an Intentional New Year Workshop. This workshop is something I have wanted to make come to life for years now!

Suzanne and I spent a lot of time planning the workshop and talking about our shared vision for it. We were excited that our students were on board as well. The workshop sold out a week out!


The workshop kicked off with a fire ceremony. We gave our yogis index cards and instructed them to write on them anything they didn’t want to carry into the new year. It could be words, an event, a person, a feeling…whatever! They took turns dropping their cards into the fire one by one. (And yes…I totally built a fire on the back patio of a busy shopping center…and prayed no one would call the fire department!)


It was very cathartic to see everyone’s cards burned to ashes. I participated in this exercise and I highly recommend it. I filled my card up and watched it burn. It was a very symbolic release.


After the fire ceremony we got to business talking about the year ahead. I led them through journaling questions and Suzanne led a guided meditation. Then it was time to practice! We team taught a 90 minute hot flow.


The workshop concluded with a toast and some community building. It was so nice to hang around and chat with everyone after instead of just sharing that experience and parting ways.


I am so inspired by this woman. I have said it a million times but she bestowed upon me the gift of yoga over six years ago. After years of trying unsuccessfully trying to get into yoga, her classes sunk their teeth into me and changed my life. I seriously would not be where I am today without her and I never in a million years ever imagined I would stand next to her as a teacher and lead a class with her.


Due to demand, we have opened a second date of the Intentional New Year Workshop on February 7. If you are interested in attending, here is the link to register. I would love to have any and all of you.

And here’s a quick rundown of my weekly workouts…it’s been several weeks since I’ve shared them. I had a great week of workouts…especially on the gym/strength front. And TWO rest days!


Hot yoga


Hot yoga + HIIT

5 rounds of 20 double unders and 10 push press (55# barbell)
5 rounds of 20 box jumps and 20 sit ups



I did the CrossFit workout Helen which is three rounds of 400 meter run, 21 kettlebell swings and 12 pull ups. I finished in 11:50ish and it was an over two minute improvement from the last time I did Helen. After Helen I did three more rounds of a 400 meter run followed by deadlifts (105#) and pushups with a 15-12-9 rep scheme. I finished it up with 50 GHD sit ups.


REST (I taught three hot classes this day and didn’t have it in me to workout after that)


Treadmill Intervals and Super Sets + Hot Yoga

20 minutes on the treadmill. 5 minute warm up, 7 minute hill intervals working to 10% incline, 8 minutes of speed intervals working to 6:20 pace

3 rounds of heavy sled push (150# sled)/sit ups until partner finishes push
3 rounds of 10 bench press (55#)/15 tricep dips (bodyweight)
3 rounds of 10 TRX rows/10 push ups
5 rounds of 10 goblet squats (34# kettlebell)/5 burpees
3 rounds of 20 supine toes to bar/20 mountain climbers

I met my running partner for this workout and it was amazing. We push each other so much and I just overall loved the workout that I programmed. We did a little bit of everything and got a ton of cardio and strength in.


REST (too much teaching to have any energy left to workout!)


I’m about to head out for an easy 3-4 mile run. I have been slacking on the running lately because it’s been SO cold here!

{ 11 comments… add one }
  • carly January 11, 2015, 7:38 pm

    just signed up for the next workshop – it sounds amazing!! thanks for offering such a unique experience. 🙂

    • Julia January 12, 2015, 1:03 pm

      I just signed up, too! Excited (and a little nervous!).

      • Jen January 13, 2015, 12:57 pm

        yay! thanks julia. can’t wait to see you!

    • Jen January 13, 2015, 12:58 pm

      awesome carly! i think it will be the perfect thing for you pre-move!

  • kristin | W [H] A T C H January 11, 2015, 10:04 pm

    man, i need a workshop like this in my life! how empowering.

    • Jen January 13, 2015, 12:58 pm

      just as much for us as teachers. it’s such an amazing thing to lead!

  • Cath January 12, 2015, 6:51 pm

    I wouldn’t call teaching several hours of yoga a rest day myself, but I am wayyy lazier than you and definitely not as in shape haha. 🙂 Does teaching several hours of yoga like that not tend to feel like a “real” workout, or does it depend on the class type?

    • Jen January 12, 2015, 9:11 pm

      I’m sure that is confusing…when I teach I don’t practice with them. I walk around the room, call out the poses and assist. I don’t even roll out a mat!

      • Cath January 13, 2015, 5:51 pm

        Got it! Many of the classes I have taken lately have been in a teaching style (??) where the instructor does a lot of the poses/flows in order to demonstrate, and not much in the way of assisting. But then they’ll sometimes walk around too and talk while we’re doing the flow or holding poses. I guess I always thought of them as doing the whole class with us AND being able to talk us through it at the same time, like superhumans, but I’m realizing that’s not actually always the case! Thanks for replying!

  • Emily @SinfulNutrition January 13, 2015, 6:52 pm

    Love the idea of burning the index card! I used to do something similar when I was really mad or upset. I would write all the horrible thoughts on a piece of paper, burn it, and flush it down the toilet. Probably not the safest idea, but it sure was effective!

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