Yoga & Spa Magazine Winter 2019 Inspire Issue

Health & Wellness | Beauty | Travel | Lifestyle

Yoga & Spa

Inspire

Gift Guide

Rethink

Your Thinking

Living Fit Expo January 18, 2020

Top 10

Wellness Spas Strengthening Bones, Muscles & Joints

Let’s chat about aging, shall we?

How we age is‌.To Be Determined!

For about 20 years, I raced sailboats at Carlyle lake. I was crew on a 29-foot J Boat and crewed with sailors who sailed the globe. My most important function was that I was part of a team with a strategy for winning. Winning was to be determined (TBD, also the name of the boat), by how well the team read, embraced, and maneuvered the boat in alignment with the wind. Dedication to the shared goal was paramount.

Aging is similar.

Aging beautifully is to be determined (TBD) by how well we navigate through the sometimes-choppy waters and gale force winds of daily living. Think of the cells in your body as your team who require communication, fuel, persistence, encouragement and a time for restoration. Aging beautifully is not a fight against the process of aging, but rather about choosing to actively align our life practices with a strong wind for living well.

Live vibrantly. Live beautifully.

Nouveau Professionals are a thoroughly trained team with a shared commitment to your beauty and wellness. Let our professionals navigate you through a Master Rejuvenation Plan designed for the life you choose to embrace.

Carol Anderson Owner/RN/CANS

320 S. Kirkwood Road, Suite 104 / Kirkwood, Missouri 63122 / 314-394-3314 / nouveaumedspa.com

Yoga &

Let

Spa

find your next customer!

Our Reader She is sophisticated with a desire for stimulating articles that focus on physical, mental and emotional wellbeing. She travels, believes laughter is the best medicine and knows beauty starts from within. She wants to know what’s next in Health & Wellness. Yoga & Spa magazine gives her cutting edge articles to be in the forefront.

30K+ Readers Per Issue

What We Do Y&S Media, the driving force behind Yoga & Spa magazine, offers marketing capabilities in print, digital, social media and hosts an annual Living Fit Expo. Y&S Media also offers a Living Fit Corporate Health and Wellness Program to companies wanting to improve the well-being of their employees.

7K+ Social Followers 7K+ Online Newsletter

Subscribers Yoga & Spa Online: 1,000/mo Readers 68% Female / 32% Male Read Time: 4:21

www.yogaandspamagazine.com 314.394.2400 / marketing@yogaspamag.com

Yoga & Spa has a passion for living healthy every day, and we want the world to know it.

Yoga&Spa

magazine

Volume 10, Issue 6

Marguerite Koch Striler Publisher marguerite@yogaspamag.com

Becca Van Ess Over the past decade, the people at Yoga & Spa have promoted healthy lifestyles- achieved through the practice of yoga, fitness and spa.

“Breathing deeply and sweating it out!” Our company has experienced great successes and we didn’t get here without staying true to our basic core principle; “Think independently and tolerate differences of opinion with grace and respect.”

Marketing Manager marketing@yogaspamag.com

Yoga & Spa magazine has been a leading force in putting yoga on the map in Missouri. When the magazine launched over a decade ago, a good number of people viewed yoga as a religion or even a cult. Today, yoga is not only viewed as a universal practice that promotes strength and flexibility but is now used for medical purposes. Yoga is known to help people that suffer with asthma, to calm anxiety and to help people focus.

Many studies have also proven that yoga reduces BMI (Body Mass Index), cholesterol and reduces the risk of heart attack. Yoga is also beneficial for those who don’t necessarily like working out at the gym.

Rosanna Cerutti

Roni Mirgain Regional Sales Executive roni@yogaspamag.com 314-394-2400

Graphic Designer

Contributing Writers Kinsey Bailey Dr. Nick Barnes Dr. Katie Boyd Shannon Hayes Buescher, MS, RD, LD Julia Calleo

Yoga is a practice that will help you to rejuvenate and modify yourself continuously. We look forward to seeing you at one of our choice yoga studios listed on page 43.

On behalf of my colleagues at Y&S Media, we wish you a meaningful and joyful holiday season.

Valerie Carr, CHC, CLC Heather Epperly Dr. Brenda Kingen Elise Morgan Nishita Morris Lynn Schroeder, BHC, MAPS Marguerite Koch Striler Becca Van Ess

In health & gratitude,

Marguerite Koch Striler Marguerite Koch Striler Publisher

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YogaandSpaMagazine.com | WINTER 2019

Contributing Photographers Julia Calleo

Yoga & Spa Media, LLC does not endorse any information contained in the articles or advertisements and suggests consulting a healthcare professional before beginning any therapy or medical treatment.

Contents WINTER 2019

Living Fit Expo.................................................. 6

Wellness

Trending Now...................................................... 8

Manage Workplace Stress with These Yoga and Mindfulness Practices............................... 26

Inspire Gift Guide.......................................... 13

What Affects My Hormones?.................................... 28 How to Truly Full-Fill Yourself................................... 29 A Natural Way to Boost Immunity & Skin Health....................................................................30

Spa & Beauty Top Wellness Spas.......................................................... 16

Food for Thought

Yoga 101 What’s YOUR Yoga?....................................................... 18

Gluten Free + Dairy Free Chocolate Coconut Tartlets............................................................. 32

Increase Flexibility and Core Strength with the Pilates' Five-Part 'Stomach Series'................... 19

Heart & Soul 7 Simple Tips to Handle Holiday Stress................. 34

Yoga & Fitness

How to Encourage Inspiration.................................. 35

Best Yoga Poses Before Bedtime............................. 21

Is It Time to Rethink Your Thinking?....................... 37

OsteoStrong: The Ultimate Biohack....................... 22

Travel

Pilates Redefined........................................................... 24

Interview with Kinsey Bailey, Lead Agent at Adelman Vacations.................................................. 38

Oh No! My Grandmother Had That Hump!........... 25

Where's Yoga & Spa? .................................................. 42

Healthy Pets Cold, Snowy Winter Weather Doesn't Mean Staying Inside..................................................... 40

Yoga & Spa Resource Guide.......... 43

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30

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5

Living Fit Expo

Yoga & Spa

at Plaza Frontenac

presents the

LIVING FIT EXPO

SATURDAY, JANUARY 18TH 9 AM - 3 PM

Living Fit Expo Speaker Panel Line-up Dr. Nick Barnes, Owner of Health From Within Family Chiropractic

Dr. Nick Barnes is a radio show host, author, speaker, business owner and a St. Louis Chiropractor. Dr. Barnes holds certifications in nutrition, detoxification and advanced spinal rehabilitation, and is now on the Sports Performance Council for USA Wrestling.

He completed his undergraduate education in Nutritional Sciences at the University of Missouri in Columbia, MO and completed his Doctorate of Chiropractic degree at Logan College of Chiropractic, graduating with honors.

Dr. Katie Boyd, Licensed Clinical Psychologist

Dr. Boyd is a clinical psychologist in private practice, with expertise in treating anxiety disorders. Her interests also include mindfulness, perfectionism, women’s issues, codependency, and positive psychology. As a generalist, Dr. Boyd has experience in both psychological evaluations and psychotherapy with a wide range of mental health diagnoses and ages.

Deana Crouch of Adelman Vacations

With over 30 years of experience in the travel industry, Deana has a great passion for planning vacations. She believes that experiencing other cultures, cities, and landscapes through travel truly enhances a person's quality of life.

Deana is a Certified Travel Counselor (CTC), Master Cruise Counselor (MCC) and Destination Specialist (DS) in many areas of the world. She has been on 67 cruises, visited 78 countries and 6 continents. She has received numerous awards in the travel industry.

Shannon Hayes Buescher, MS, RDN, LD of Hayes Nutrition

Shannon is an Intuitive Eating, Health At Every Size and anti-diet registered dietitian. She attended Buffalo State College and earned a Bachelor of Science in Dietetics. She then went on to receive her Masters in Nutrition and Physical Performance Degree from Saint Louis University. In 2007, Shannon devoted full time to her private practice and her office is now located in Chesterfield, MO. In 2016, Shannon completed the training to become an Intuitive Eating counselor. Intuitive Eating helps people to reconnect to their body and heal from the damage that occurs with dieting and diet culture.

The Sheridan at Creve Coeur

A representative from The Sheridan at Creve Coeur will present lifestyle options and available services. The Sheridans’ awardwinning ‘embrace’ memory care was designed to help residents create and maintain connections. The Sheridan at Creve Coeur offers regular monthly support groups for caregivers, that can help you with techniques and provide information about the latest in dementia and Alzheimer’s research.

Participating Vendors Adelman Vacations Alchemy Clinic STL Alenco Home Improvement Aliques Skin & Body Transformation Amazing Lash Studio Baker Chiropractic Basically It Meals Burn Boot Camp CBD Kratom

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CenterPointe Hospital Dr. Katie Boyd European Wax Center Fit-Flavors Hayes Nutrition Health From Within Family Chiropractic IMX Pilates & Fitness Juice Plus Lululemon Athletica

YogaandSpaMagazine.com | WINTER 2019

Lynn Schroeder Coaching Massage Luxe Milan Laser Hair Removal Missouri Baptist Medical Center Missouri Pain Treatment Center Modern Acupuncture My Fusion Belts Nothing Bundt Cakes Orange Theory

OsteoStrong Precision Chiropractic Siteman Cancer Center* Stonewater Salon & Spa The CBD Store STL The Sheridan at Creve Coeur* Whitney Posh Polish *EXPO SPONSOR

Win a Luxury Resort Trip for Two* This year's Living Fit Expo features a chance to win a 3-night stay for two at Secrets Cap Cana Resort & Spa. Enter to win! Entry ballots available at the host table by the escalators. This FREE event will be held on January 18, 2020 at Plaza Frontenac. Must be present to win. *Airfare not included.

ESCAPE INTO LUXURY AT THE EXCLUSIVE SECRETS CAP CANA RESORT & SPA

This sophisticated hideaway, facing the clear Caribbean Sea and sugar white sand of the exclusive Juanillo Beach, offers postcard-perfect scenery, gourmet dining and Unlimited-Luxury®. It's the perfect venue for an idyllic getaway!

Secrets Cap Cana Resort & Spa is one of the Dominican Republic's best kept secrets. Located 20 minutes from Punta Cana International Airport, Cap Cana offers spectacular views, privacy, and unlimited amenities.

Experience the ultimate in luxury in this exclusive, gated community with endless pursuits including stables, an equestrian center with polo fields, a world-class fishery, a protected harbor marina, a natural theme park with eco tours, a championship golf course, and an indoor theatre with live shows and nightly entertainment.

All smoke-free suites boast a furnished balcony or terrace with stunning views.

Elegant options include bungalow suites, swim out suites and the highest level of luxury: the Preferred Club.

Indulge in an expansive array of dining options. Choose from seven á la carte gourmet restaurants, a buffet venue, a

grill and a café – reservations are never required. Or sneak away for a romantic meal in your suite or on the beach.

Special menu items are also available, including organic, vegetarian, sugar-free and gluten-free options.

For the ultimate in pampering, take advantage of the world-class spa with a hydrotherapy circuit overlooking the tropical mangroves.

Adelman Vacations has been creating extraordinary getaways since 1985.

With years of collective experience, our vacations travel consultants have the

knowledge and expertise to customize a memorable vacation based on your specific tastes. Our goal is to ensure you return from your dream vacation with memories that will last a lifetime.

We pride ourselves in creating unique and life enhancing vacation travel that provide our clients with immersion experiences, knowledge and enjoyment along the journey of their choice. We do this with a passionate commitment to customer fulfillment delivered with our values in mind and a sincere desire to create raving fans.

For more information please give us a call at 314-432-6020 or 1-800-325-4792 www.adelmanvacations.com YogaandSpaMagazine.com | WINTER 2019

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Trending Now...

by Becca Van Ess

GROCERIES ON A MISSION Imperfect is an online grocer building a more sustainable and effective food system to better our communities and the environment. Imperfect rescues ugly produce and surplus food directly from farmers, growers, and food purveyors, and delivers these goods directly to customers’ doors through a customizable subscription service.

Our mission: Eliminate food waste and build a better food system for everyone.

Website: www.imperfectfoods.com

FIND YOUR BLISS Tailored Meditations and Breathing Exercises to Reduce Anxiety and Increase Wellbeing

Mindbliss was designed by world-renowned teachers to help you cultivate a powerful daily practice that boosts your self-confidence, improves sleep and helps overcome stress, anxiety and grief. Choose your favorite meditations from eighteen categories and Mindbliss’s highly intelligent algorithm will help you discover meditations that best fit the needs of your practice.

Website: www.mindbliss.com Email: support@mindbliss.com YogaandSpaMagazine.com | WINTER 2019

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TRENDING

PURE CRYSTAL ENERGY Our mission at SOJI Energy is to provide truly unique wellness products that are as beautiful as they are useful. Products that serve as a reminder to slow down, take a moment and trust the journey. The SOJI practice of mindfulness and

the

need

for

this reminder is the inspiration behind our brand.

Website: www.sojienergy.com | Instagram: @sojienergy | Contact: support@sojienergy.com

SELF-CARE IN A BOX...

INGREDIENTS TO HAPPINESS! TheraBox is a therapist-curated monthly self-care subscription box that aims to inspire happier lives through practical joy-boosting activities and thoughtful self-care products! With a unique mix of self-care goodies that are designed to bring more happiness into everyday life, our box includes 1 happiness-boosting activity and 6-8 handselected and full-sized products, with a guaranteed value of $100+!

Head on over to www.mytherabox.com and start unboxing happiness.

Make self-love a daily practice!

Website: www.mytherabox.com Instagram: @mytherabox 10

YogaandSpaMagazine.com | WINTER 2019

SKIN-LOVING SPF Solara Suncare is a new skin protection brand that's breaking boundaries with clean, mineral only SPFs that eliminate confusion, clean-up ingredient lists and reimagine zinc protection to complement your skincare + wellness routine. Founded

by Stephanie DiPisa, Lyme warrior and mother of three children with skin sensitivities to chemical screens, this new line of skin-loving, safe formulas remove over 1,500 common skin, health and environment disrupting ingredients and replaces them with powerful actives curated specifically for skin health and protection, including the brand’s signature PlantDFNS™ botanical blend.

Vegan – Cruelty Free / Leaping Bunny Certified – Reef Safe – Woman Owned – Dermatologically Tested

Website: www.solarasuncare.com | Instagram: @solarasuncare

ADAPTOGENIC ELIXIRS Wylde One is a modern wellness brand creating high-performance, plant-powered boosters to help transform and optimize your daily wellbeing. Founded by former advertising creative director and holistic health practitioner, Stephanie Park, Wylde One was created with the mission to make high quality, plant-based wellness products fun, easy, and approachable to the busy, everyday person.

Every ingredient is obsessively sourced from their native lands around the world, and each product is carefully formulated with a team of leading herbalists to create highly targeted, effective, and safe products you can trust and rely on, day in and day out.

Use code YOGASPA15 to get 15% off your first order.

Website: www.wylde-one.com | Instagram: @wylde.one | Email: hello@wylde-one.com YogaandSpaMagazine.com | WINTER 2019

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COMING SOON! The area's first residential treatment center dedicated to meeting the needs of LGBTQ+ members.

is a designated safe space for members of the LGBTQ+ community to access substance use treatment. In addition to providing a comprehensive substance use treatment curriculum, True You Recovery will also provide:

• An environment that allows clients • • • to be their authentic selves throughout • treatment • Affirming therapists and staff • Gender inclusive rooming • Unique LGBTQ+ programming designed • specifically for the LGBTQ+ community

• Peer support • A safe environment — emotionally, • • • psychologically and physically — for • • members to go through this journey • • • with their community • Gender affirming environment • Family support

True You Recovery was created by the community for the community!

Anticipated opening Fall 2019. Stay tuned for more information!

800-345-5407 Toll Free 636-477-2136 Option 1 Admissions 12

YogaandSpaMagazine.com | WINTER 2019

4801 Weldon Spring Pkwy | St. Charles, MO

CenterPointeHospital.com

Inspire Gift Guide Welcome to Yoga & Spa magazine’s premier Gift Guide!

We hope this guide inspires you to treat yourself or a loved one to the best in health & wellness.

Happy Holidays!

YogaandSpaMagazine.com | WINTER 2019

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Inspire Gift Guide Spa Gift Set The Little Market is a nonprofit dedicated to the economic empowerment of women worldwide. We source from artisan groups and social enterprises in underserved communities and support their livelihoods through ethical product purchases. When you shop at The Little Market, you’re supporting life-changing opportunities with every dollar you spend. www.thelittlemarket.com

Treat Yourself!

Wellbridge Athletic Club & Spa — an urban oasis nestled in the heart of Clayton, where each luxury spa experience is customized to individual wellness goals. We invite you to discover a new bucket list experience which offers everything you need to relax, reprogram and reshape your soul. Call 314-746-1500 for an appointment.

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YogaandSpaMagazine.com | WINTER 2019

Designer Grip Socks Arebesk Inc. has launched a limited-edition RED PHISH NET closed toe designer grip sock for the holidays! Arebesk Designer grip socks include a patent pending wash bag with each pair. Customers can wash their socks in the bag and never lose them again in the wash or studio!

Shop online at www.arebesk.com

Versatile Tops for Every Shape & Size skinnytees™ helps you get into your Zen mode! Built to be worn as a "second skin", the brand was created and marketed as a genuine basic but with a little extra added perk! Heralded as the go-to basic, skinnytees keep their shape and help you keep yours at the same time by actually smoothing bumps and lumps with its 92% nylon, 8% spandex blend. www.skinnytees.com

Cork Yoga Mat

Tibetan Singing Bowl

One of the best kept secrets in the yoga industry, 2nd Wind Health is a veteran-owned company focused on creating sustainable and performance yoga products. Their cork yoga mats are designed to provide extra support to the joints and drastically increase grip when wet!

Since 1999, DharmaShop has worked with 5th generation Himalayan Artisans to produce authentic, handmade singing bowls. We visit Nepal twice a year to ensure our sourcing is ethical, sustainable, and that every singing bowl in our collection is as unique as the artisan who crafted it.

Check them out at 2ndwindhealth.com

Shop online at www.dharmashop.com YogaandSpaMagazine.com | WINTER 2019

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SPA&BEAUTY

Top Wellness Spas

Feeling the need to recharge? Visit a luxurious and relaxing wellness spa to return to Zen mode. Wellness-centered spas offer a chance to immerse yourself in mind-body wellness and hit the reset button.

Yoga & Spa magazine has compiled a list of our top 10 wellness spa choices for 2020. We hope this list inspires you to take some “me-time” in the new year to help rejuvenate your mind, body and spirit.

1. Lake Austin Spa Resort — Austin, TX

4. Miraval Resort & Spa — Tucson, AZ

With gorgeous rolling hills, stunning lakes, and lush greenery as far as the eye can see, the Hill Country isn’t the Texas you might have imagined — and neither is Lake Austin Spa Resort. A picture of refined simplicity, Lake Austin Spa Resort marries waterside luxury with welcoming comfort. www.lakeaustin.com

Situated in the warm shade of the Santa Catalina Mountains, Miraval Arizona is more than a destination. It is a place where nurturing specialists curate imaginative experiences to ignite your inner spark and help you create balance in your life. www.miravalarizona.com

2. Cal-a-Vie — Vista, CA

Like so many aspects of life on a farm, Blackberry's philosophy about wellness is rooted in an appreciation of natural balance. Just as each season on the farm affects the next, and just as one natural cycle impacts another, our perspective on health and wellbeing focuses not just on exercise and diets but on engaged, optimal living — on actively seeking out and savoring all facets of the good life. www.blackberryfarm.com

Prepare to be nurtured, inspired and invigorated at our Southern California luxury spa resort that will literally change your life. Inspired by a serene French village, this intimate and exclusive setting in northern San Diego County is home to an award-winning wellness program. The staff-to-guest ratio is 5:1. Catering to your personal fitness, health and emotional well-being is our mission. www.cal-a-vie.com

3. Mii Amo — Sedona, AZ Mii amo is a world-class destination spa in Sedona, Arizona that defies the imagination. Voted #1 destination spa in the US by Travel + Leisure, it is a place unlike any other. Set within the soaring red rock backdrop of Boynton Canyon, within steps of Enchantment Resort, Mii amo is surrounded by awe-inspiring, natural beauty and endless spiritual healing. Mii amo welcomes guests ages 16 and older to embark on all-inclusive 3-, 4- or 7-night journeys of discovery and inner peace. www.miiamo.com

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5. Blackberry Farm — Nashville, TN

6. Amangiri — Canyon Point, UT The Spa aims to reflect the healing traditions of the Navajo through the four elements of earth, wind, fire and water. Spread across 25,000 square feet, the spa pavilions, treatments rooms and terraces provide a variety of treatments including massages, scrubs, wraps and flotation therapy. www.aman.com

7. The Lodge at Woodloch — Hawley, PA The Lodge at Woodloch embraces a philosophy of personal awakening. As so many individuals get swept up in the whirlwind of life, our luxury Poconos resort gives you an opportunity to shift from your everyday routine and re-focus on yourself. You are able to reconnect to creative and stress-relieving outlets that will continue to benefit you long after you leave. www.thelodgeatwoodloch.com

8. Ojo Caliente Mineral Springs Resort & Spa — Ojo Caliente, NM A unique resort destination in Northern New Mexico, Ojo Caliente Mineral Springs Resort & Spa has been a gathering place, healing mind, body, and spirit naturally for centuries. Come retreat to our secluded refuge.

Relax with a massage and our signature Milagro Wrap, and rejuvenate in our legendary waters. www.ojocaliente.ojospa.com

9. Canyon Ranch — Tucson, AZ Founded in 1979 as a pioneering luxury resort, Canyon Ranch ® in Tucson redefined health by unifying mind, body and spirit. We have evolved because of the people we’ve connected with. We listen to you. We grow from you.

We grow with you. We are here for you. Through four decades of innovation, Canyon Ranch has gone beyond destination resorts and evolved into destination you. Always remaining true to the groundbreaking, yet simple, philosophy it was founded on: complete wellness for everyone we meet. www.canyonranch.com/tucson

10. The Ranch — Malibu- CA The Ranch program and staff are dedicated to creating a safe, secure and sacred place to allow for personal awareness and life transformation; physically, mentally and spiritually. We believe that health is the ultimate luxury. Through a guided fitness regime, wellness support and properly calibrated nutrition, our immersive programs allow guests to detoxify their bodies in a healthy,sustainable way, all while getting back to basics in nature. www.theranchmalibu.com

YogaandSpaMagazine.com | WINTER 2019

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YOGA 101

What’s Your Yoga?

Winter yoga should focus on heating the body from the inside out.

Asana and pranayama practices that heat the body help maintain elasticity of the muscles and joint mobility to relieve cramps and soreness.

Upward-Facing Dog Pose

Low Lunge Pose

Seated Forward Fold

(Urdhva Mukha Shvanasana)

(Anjaneyasana)

(Paschimottanasana)

Upward-Facing Dog Pose is a backbend yoga posture that lengthens and strengthens the spine, torso and arms. Use this pose as a backbend on its own, or as a transition to even deeper backbends. Those practicing Sun Salutations should move directly from Upward-Facing Dog into Downward-Facing Dog by lifting their hips and rolling over their toes to press the soles of their feet on the mat.

Benefits: Upward-Facing Dog stretches the chest and spine, while strengthening the wrists, arms and shoulders.

Low Lunge Pose is a heart opening posture that is a perfect combination of balance, backbend and stretching. To get into this posture, from Downward-Facing Dog, inhale to step your right foot forward in between your hands and lower your back knee down. Stabilize your front knee by stacking it directly over the ankle.

Benefits: Low Lunge stretches the hips, gluteus muscles and quadriceps while improving balance, concentration and core awareness.

Seated Forward Fold is a calming yoga pose that helps to relieve stress. This pose is often practiced later in a sequence, when the body is warm. The more you can relax in this pose, the deeper your stretch will be. It’s important to never force this stretch or push too hard.

Benefits: Seated Forward Fold can help relieve fatigue and improve sleep. This pose stretches the spine, shoulders, pelvis and hamstrings. It also stimulates and balances the liver, kidneys, adrenal glands, ovaries and uterus.

Yoga is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. Yoga may help reduce stress, lower blood pressure and lower your heart rate. And almost anyone can do it!

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Increase Flexibility and Core Strength with the Pilates’ Five-Part ‘Stomach Series’

By Heather Epperly, Founder and Lead Trainer of Pilates & Custom Fitness

O

ften overlooked and undervalued, foundational exercises help you achieve a successful warm-up of your muscles and also turn your focus inward as you prepare both your body and mind for what’s next.

Single-Leg Stretch

“I like the Pilates’ five-part ‘stomach series’ because it truly works all areas of the abdomen,” says Heather. “Plus, you can do the series anywhere, any time. It’s the perfect athome, DIY exercise.”

The benefits of stomach series read like the wish-list of any fitness lover: you’ll receive an excellent hamstring stretch and hip-flexor release, and you’ll increase upper-back flexibility and core strength. “This one batch of exercises really does so many positive things for you,” says Heather.

There are five components of stomach series, and each component is performed in five repetitions:

1. Single-Leg Stretch

2. Double-Leg Stretch

3. Single Straight-Leg Stretch

4. Double-Leg Lower Lift

5. Elbow-to-Knee Double-Leg Stretch

1. Move both of your legs to tabletop position, with your shins parallel to the floor and with one hand on each shin 2. Inhale. Reach the arms down to the sides of the legs while simultaneously extending both legs to a height at which the lower back maintains contact with the floor.

1. Start on your back with your head and shoulders off the floor with one knee pulled into your chest. The hand on the side of the bent knee holds the shin just above the ankle. The other arm is bent with the hand on the knee. The straight leg is at the height at which the lower back can maintain contact with the floor. Both feet are pointed.

2. Inhale: Begin to bend the outstretched leg and straighten the bent leg.

3. Exhale: Complete the switch, exhaling as the leg fully straightens and the hands switch to the other knee. The hand on the side of the bent knee grasps the shin near the ankle and the other hand holds the knee that is pulled toward the chest.

4. Repeat the sequence 5 times per leg for a total of 10 times.

Single Straight-Leg Stretch

1. Lift one leg toward the forehead, with both hands grasping it near the ankle. The opposite leg is suspended above the floor at a height at which the lower back maintains contact with the floor. Both knees are straight and both feet are gently pointed.

2. Exhale: Pull the top leg to the forehead with two gentle pulses.

3. Exhale: Bend the legs back in toward the chest while the arms return to the start position with the hands on the shins.

3. Inhale: While keeping the legs straight, switch the legs and move the hands to the ankle of the opposite leg.

4. Repeat 5 times.

4. Exhale: Again, pull this leg closer toward the forehead with two pulses.

5. Repeat 5 times for each leg for a total of 10 times.

Continued on next page

YogaandSpaMagazine.com | WINTER 2019

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“This one batch of exercises really does so many positive things for you.�

Double-Leg Lower Lift

Elbow-to-Knee

1. Stack your hands under your head, and keep your elbows wide.

Lengthen both legs long to the ceiling with toes pointed. Gently push you back into the mat.

1. Move your legs to tabletop position. Place your hands behind your head, shoulders down and elbows wide.

2. Exhale: With your legs zipped together, lower both simultaneously. Stop before your lower back leaves the floor.

3. Inhale.

3. Inhale: Lift your legs back to the ceiling, keeping your spine and sacrum glued to the mat.

4. Repeat 5 times.

2. Exhale: Curl your upper body off the mat.

4. Exhale: Extend your right leg as you rotate your ribcage to the right. The elbows stay wide as you bring your left armpit toward your right knee. Turn your torso a little more with a small pulse as you continue to exhale.

5. Inhale: Return to center.

6. Exhale: Extend the left leg and rotate the torso to the left.

7. Repeat five times for each side for a total of 10 times.

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YogaandSpaMagazine.com | WINTER 2019

YOGA&FITNESS

Best Yoga Poses Before Bedtime

By Elise Morgan

Why Yoga?

Every year, millions of Americans suffer from a lack of quality sleep which can lead to serious problems like depression, obesity and a lack of productivity. If you are one of the many who are frustrated by the inability to rest well, you already know how it affects your daily life. But what you might not know is that peaceful and restorative sleep may only be a few yoga poses away.

Yoga’s ability to calm both the mind and body is why it is consistently noted as one of the top natural sleep remedies. Yoga is a great tool for managing stress, which is a major reason many Americans find it hard to get sufficient rest. How many times do you lay awake, concerned with everyday problems?

Yoga’s emphasis on breathing and concentration helps block out noise and chaos from your day-to-day life.

In addition to calming your mind, establishing yoga in your nightly routine has numerous physical benefits. If you’re bothered by chronic muscle or joint pain, yoga will definitely be beneficial as it has been proven to help alleviate many chronic pain conditions.

Best Yoga Poses You might feel overwhelmed by the number of yoga poses to choose from and wonder which ones will best prepare you for restorative sleep. To help you start out, here are three simple poses endorsed by the Harvard Health Blog.

1. Wide Knee Child’s Pose The Wide Knee Child’s Pose is a beginner level yoga pose and provides restoration to the lower back and hips which is crucial for bed-time relaxation. This pose also helps stabilize breathing and circulation leading to a night of better sleep.

To perform this pose, kneel while keeping your feet together. Slowly bring your knees out to your hips before inhaling and exhaling a deep breath. Finally, lower your upper body down onto your thighs and place your arms at your side, facing behind you, or in front of you, facing down.

3. Reclining Bound Angle Pose The Reclining Bound Angle Pose is excellent for improving hip rotation and increasing circulation in the thighs and abdomen. The degree of intensity can easily be modified, making it a great option for people with low flexibility in the hips. Lie on your back with your knees bent and slowly bring the soles of your feet in towards each other. This will allow your knees to separate and loosen up any tension in the lower body. If you require additional support, simply place a cushion below your knee to ease into the pose.

2. Standing Forward Bend Now that your back and hips are loose and relaxed, focus on stretching and soothing your leg muscles. This pose is also great for the digestive system which will reduce unpleasant problems such as indigestion and acid reflux and ensure you get the most peaceful night of sleep possible. Stand with your hands on your hips before slowly bending your torso forward.

As you bend down try to keep your knees straight and place your hands on the backs of your ankles or on the floor.

YogaandSpaMagazine.com | WINTER 2019

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OsteoStrong Uses a Breakthrough Technology That Focuses On Stronger Bones, Muscles and Joints

BONES • MUSCLES • BALANCE

Stand TALLER • Feel STRONGER • Reach HIGHER • Live HAPPIER OsteoStrong Benefits May Include:

• Improved Bone Density • Improved Posture • Less Joint and Back Pain • Better Agility • Improved Muscle Strength • Improved Balance • Better Athletic Performance, at Any Level

NO PAIN ALL GAIN 22

YogaandSpaMagazine.com | WINTER 2019

Natural Adaptive Responses

How OS Increases Muscle Strength

A scientific discovery decades ago established that every human mind has Natural Adaptive Responses that can tell the body to grow bone strength and muscle strength on its own at virtually any age. Just like when your pupils expand to let in more light when a room is dark or your skin sweats when it gets hot, your body has its own built-in adaptive responses. Figuring out how to create the right set of circumstances to “turn the switch on” has always been a challenge…until now. OsteoStrong provides a scientific method that can “turn the switch on” to your adaptive responses to increase bone and muscle strength as well as a reliable, balanced body. OsteoStrong is the natural solution that delivers results that are measurable.

There’s a scientific way to achieving increased muscle strength and it delivers positive results for virtually everyone who uses the OsteoStrong system. Improvements in strength have been experienced by thousands of people of all ages. Best of all, results are generally achieved quickly and without soreness or fatigue. Myofibrils, known as muscle fibrils, are the most significant source of strength for a muscle. OsteoStrong sessions trigger new muscle tissue growth, or myofibril hypertrophy, resulting in more overall physical strength and power.

If you ever lifted weights, you may have felt your muscles pump-up right afterwards. That’s called sarcoplasmic hypertrophy. OsteoStrong sessions affect a completely different part of the muscle cell (In fact, there’s no recovery time needed between an OsteoStrong session and weight lifting.) At OsteoStrong, you can expect to get stronger muscles, NOT bigger muscles, WITHOUT soreness!

We understand what scientists have known for decades: if muscles achieve their maximum limit or threshold, if only for a brief moment, the body will have a natural adaptive response that will “turn a switch on” to signal the body to add fresh new muscle tissue. These adaptive responses are natural, and the results are real and measurable.

Noticeable physical improvements and reduced joint or back pain are often reported by most members after just 2 to 12 sessions.

Try a FREE OsteoStrong session including a FREE PEMF therapy session on your 1st visit!

How OS Increases Bone Health At OsteoStrong, we provide a system that safely enables you to place brief but adequate pressure on your muscularskeletal system. The moment your body senses the right amount of stimulus, it can respond by actually growing new bone and muscle tissue naturally. “Wolff’s Law” – a biological law discovered by German surgeon, Dr, Julius Wolff – teaches us that bones will increase in strength when they experience the right amount of pressure. People using our system who have had bone DEXA scans within 12 months have shown a 4-12% increase in bone density without the aid of medication. Our studies indicate that one 7-10 minute session a week is all it takes to deliver measurable results.

Coming for more frequent sessions has not shown to improve or accelerate an individual’s response. The benefits of a single session continue for an entire week.

Available at any location listed below — call now to schedule your appointment with a certified session coach!

OsteoStrong Locations: OsteoStrong – Ballwin 110 Holloway Road / 636-697-3902

OsteoStrong – Ladue 9733 Clayton Road / 314-502-3402

OsteoStrong – Chesterfield OsteoStrong – O’Fallon 1077 S. Woods Mill Road / 636-220-8080 44 Crossroads Plaza / 636-238-8696 OsteoStrong – Clayton 8201 Maryland Avenue / 314-541-5661

OsteoStrong – Sunset Hills 10210 Watson Road / 314-501-2002

OsteoStrong – Creve Coeur 12333 Olive Boulevard / 314-300-6902

OsteoStrong – Telegraph 4282 Telegraph Road / 314-300-9851

www.osteostrong.me YogaandSpaMagazine.com | WINTER 2019

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The Xercizer Our patented reformer was custom designed by the creator of IMX. The Xercizer has a heavier spring load than a traditional reformer, which aids in strength training, and an enhanced jump board, which provides for an amazing low-impact cardio workout.

IM=X ® Pilates & Fitness includes a blend unique IM=X ® Pilates & Fitness includes a blend of of unique movements combining the muscle toning and movements combining the muscle toning and lengthening benefits of pilates with elements of lengthening benefits of pilates with elements of strength and cardio training. Our workouts will strength and cardio training. Our workouts will increase flexibility and endurance while at the same increasetime flexibility and endurance while atcreates the same strengthening your the core.

This a time strengthening core. This creates a longer, leaner,your morethe energetic and toned you! longer, leaner, more energetic and toned you!

How is IMX Pilates different?

Strengthen and Tone IMX Pilates has developed a comprehensive exercise program, focusing on creating muscle fatigue with minimal equipment reconfiguration. This ensures that clients get a challenging workout in under an hour, allowing them to build strength and tone muscles in an efficient yet fun workout.

Our system was created over 20 years ago using scientific data on muscle recruitment patterns, postural issues, stabilization and forced exhalation. It’s an ideal blend of scientific research and modern-day movement.

IMX Pilates offers a wide range of classes, all of which are focused on proper spine alignment and muscle recruitment patterns. Our workouts are designed to provide maximum results, increasing your strength, tone and flexibility, through low-impact movements. All of our programs are customizable and easily modified, no matter a person’s age, fitness experience, or skill level. From a true beginner to a seasoned athlete, we achieve results for all!

What are the benefits of IMX? IM=X® Pilates & Fitness includes a blend of unique movements combining the muscle toning and lengthening benefits of pilates with elements of strength and cardio training. Our workouts will increase flexibility and endurance while at the same time strengthening your core. This creates a longer, leaner, more energetic and toned you! Numerous studies have shown that exercise improves mental health. Our workouts are geared towards stimulating endorphins that can help relieve stress and boost overall mental health and mood. Not only will our workouts help you look great, but they’ll help you feel great too!

Increase Flexibility & Mobility Our workouts are designed to increase your flexibility in a safe and controlled manner, and to help improve stability and mobility as we get older. Clients often comment that they feel better, and are able to perform everyday tasks with less pain than they could prior to starting an IMX program.

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FITNESS REDEFINED

pilates | barre | tower | yoga | trx 608 N. McKnight Rd. | St. Louis, MO 63132 | 314-452-8407 stlouis@imxpilates.com | #imxpilatesSTL www.imxpilatesSTL.com

The following are the most common tips for correcting/preventing Dowager’s hump: • Strengthen your upper/mid-back and core • Stretch the anterior neck muscles, especially the Sternocleidomastoid (SCM) and Pectoralis minor • Release the suboccipital muscles at the base of the skull • Sleep position is important…invest in proper pillows and mattress • Self-massage using a foam roller and/or lacrosse ball • Be more mindful of your daily posture, especially during screen time!

• Get adjusted regularly! Gravity is always working on you

Oh No! My Grandmother Had That Hump!

By Dr. Brenda Kingen

After almost 27 years in practice, I can’t tell you the number of times I have heard this comment from patients when explaining the findings of their initial evaluation. Many believe they are destined to look like their older relatives, posturally that is, and that there is nothing to be done because it is genetic, like heart disease or diabetes. Even if a condition like heart disease runs in your family, you can do a lot to break that pattern; your choices and lifestyle make a big difference. In fact, 70-80% of disease can be explained by lifestyle choices Posture is a primary focus in our office.

Poor posture is usually indicative of spinal misalignment. The longer you ignore it, the greater opportunity for arthritis and pain to develop.

and our environment.

The name of this rounding of the upper back is called a Dowager’s hump. It is also referred to as postural kyphosis, a condition that usually occurs due to slouching. If not treated properly, it can lead to serious consequences such as hyperkyphosis and vertebral fractures. The nerve supply to your heart, lungs and digestive system are also compromised.

Dr. Brenda Kingen has 26 years of experience. She utilizes chiropractic adjustments, active release technique, acupuncture and laser therapy in her practice.

Kingen Chiropractic Wellness Center 2001 S. Hanley Rd., Ste. 220 Brentwood, MO 63144 314-646-0013

However, if you notice a small hump at the back of your neck in time, you can get rid of it completely by correcting loss of motion in the spine, muscular imbalances and changing some of your daily habits. Many of my patients do not realize they have this rounding because they never see themselves from the side. Forward Head Posture (a posture where the head appears to be positioned in front of the body) is usually also present where there is a Dowager’s hump.

YogaandSpaMagazine.com | WINTER 2019

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WELLNESS

Manage Workplace Stress with These Yoga and Mindfulness Practices

By Nishita Morris

Most Americans between the ages of 25 to 54 spend close to nine hours per day engaged in work-related activities—that’s more time than they spend on anything else in their lives. It may not be surprising, then, that workplace stress is common, sometimes severe, and is associated with five to eight percent of national health care spending (approximately 125 to 190 billion dollars). Some stress is normal, even if you love your job. But too much work stress can lead to major health problems, such as depression and heart disease, and can also affect worker productivity.

Exclusive Y&S Deal! Try a 30-day free trial + free course, Yoga for Better Sleep: http://yogainternational.com/yogaspa 26

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Signs and symptoms of excessive workplace stress include fatigue, inability to concentrate, loss of interest in work tasks, muscle tension, headaches, and general anxiety, irritability, and persistent sadness. Learning to identify the sources of stress for you in the workplace, and then effectively managing those stressors, can dramatically improve your overall quality of life.

Some stress is normal, even if you love your job. But too much work stress can lead to major health problems.

In addition to simply bringing components of your personal yoga practice to your desk or even requesting on-site group classes at work, here are some ways to integrate yoga, mindfulness, and meditation into your workday and help combat common stressors.

• Punch in with positivity. Start your workday with 10 to 15 minutes of work-focused contemplation, journaling, and gratitude. You may arrive early to work to do this, or you can set aside time before the day begins if you feel you will be unable to do this in your workspace. Try focusing on one positive work-specific affirmation to tune your mind and body for the day ahead. Set written goals for what you’d like to achieve during your workday, and visualize yourself happily accomplishing them. And direct positive focus to the gifts of your job (such as an uplifting coworker you would not have otherwise met, or the steady paycheck you receive). Schedule this activity in your daily agenda just as you would any other task, and stick with it! It can set the tone for your whole day.

• Get the mindfulness memo.

Cultivate mindfulness throughout the day. Once you have your todo list, focus on each individual task—without checking every email that dings, scrolling social media, or allowing the length of the list to overwhelm and distract you.

If you find yourself straying from

the task at hand, simply do what’s recommended in many meditation practices: notice your distraction without judgment, and then return to the original task (and it also may help to take a few conscious breaths!). Carry mindfulness into other aspects of your day as well, such as into the foods you eat while at work. Workplaces can be notorious for less-nourishing fare, like catered meals from fast-food restaurants or your officemate’s self-replenishing candy bowl.

Eating more nutritious foods regularly throughout the day will fuel your mind and body— supporting your energy levels, mental focus, and even your moods.

Some stress is normal, even if you love your job. But too much work stress can lead to major health problems.

• Reboot your drive. If you find yourself feeling cranky, wound up, or lethargic during the workday, get your body moving! See if you can take a break for some “office yoga,” especially beneficial if your job keeps you seated for most of the day. If it might feel better to temporarily step out of your workspace, see if you can find an empty room or outdoor space to enjoy a few stretches. Or take a short “walking meditation” break at lunch (or even on the long way to the restroom, if you must!). Use this time to simply breathe, clear your thoughts, and focus on the present moment. Implementing a bit of positive visualization while walking can help as well. If you know specifically what might be affecting your state of mind, imagine and feel that situation as you would like it to be.

• Work well. If your colleagues are also interested in bringing yoga, mindfulness, and meditation to

the workplace, and if you have management that supports doing so, bring in an instructor to teach classes on-site. In fact, workplace wellness programs are becoming commonplace. These programs utilize the office to affect employee health outcomes, and if welldesigned, can also provide benefits to the business—such as reduction in health insurance claims and worker absenteeism, and improved employee morale. Many workplace wellness programs, based on employee interest and need, will provide health education, wellness tools, and fitness classes. If you know your workplace offers a wellness program, investigate what exactly is offered. The best source for more information about your workplace wellness program is usually a benefits coordinator or wellness coordinator within the Human Resources department. If you do not already have untapped access to stress-reduction tools such as yoga classes, mindfulnessbased stress reduction courses, and guided meditations, then express your interest!

• Punch out with…actually punching out. Maintain work-life balance. Working remotely allows employees to always remain “connected,” and more than half of workers report checking in with work in the evenings and weekends. While this is not necessarily a bad thing, as it often allows for flexible working hours and increased productivity, more than one-third of workers report that constant connection has increased their workload or made them feel that they can’t stop thinking about work. If you truly enjoy your work and like working in spurts around the clock, have at it! Otherwise, ask yourself if that email really has to be sent at 10 pm. If not, use your time outside of work on activities that nurture and enrich you in other ways—such as your yoga practice!

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WHAT AFFECTS MY HORMONES?

A

By Dr. Nick Barnes

hormone is a chemical that is produced by your body to stimulate a specific cell or organ into action. You have many hormones to help the nervous system control every single function of your body.

Anything that affects the production and balance of hormones in your body will negatively affect your health over time. Some symptoms include fatigue, irritability, digestive problems, sleep disturbances, hair thinning/loss, poor skin, and loss of focus. If you or someone you love is experiencing any of the symptoms of hormone imbalance, consider the possible causes: What causes hormone imbalance? ● Environmental toxins (Xenoestrogens) ● Sedentary Lifestyle ● Poor Nutrition ● Drugs ● Hormone Replacement Therapies

Environmental Toxins (Xenoestrogens)

Petrochemicals (petroleum-based products) are mainly plastics, pesticides, car exhaust, hormones in meats, milk, soaps, body lotions, carpeting, furniture etc. Xenoestrogens are environmental estrogens that accumulate in the body, and eventually over time, disrupt hormonal balance. Xenoestrogens are stored in body fat.

Sedentary Lifestyle

Lack of exercise, both weight training and cardiovascular exercise, are common factors in hormonal imbalances. Exercise eliminates the adrenal stress hormones (epinephrine and cortisol) from causing disastrous effects on the body. This can cause conditions such as high blood pressure, anxiety, fatigue and especially weight gain around the belly, hips, and buttocks. Estrogen is stored in body fat. If you gain excessive body fat, you are more likely to have a hormonal imbalance.

Poor Nutrition

Nutritional deficiencies can develop from not eating enough fruits and vegetables; eating too many sugars and refined starches, processed foods, and having an excessive calorie intake. Meats and animal by-products from traditionally raised animals are often full of synthetic hormones that are fed to the animals to make them larger and ready to hit the market faster.

Drugs

Hormone Replacement Therapy and Oral Contraceptives also result in hormonal imbalance. Many classes of pharmaceuticals have negative side effects to hormone producing glands like the thyroid and adrenal glands.

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Hormone Replacement Therapy (HRT)

The most popular HRT is Premarin, which is one of the top selling drugs in America (totaling $940 million a year profit). Premarin stands for Pregnant Mare Urine. That's right, horse urine. Approximately 70,000 horses have been used for their urine. These inhumane horse farms are found around the U.S. and Canada.

Just like you maintain your spinal health and nervous system function with chiropractic care, you have the power to influence the balance and production of hormones in your body in natural and healthy ways. That is why at Health From Within Family Chiropractic we are always trying to educate and spread the message of true health to the masses. We want to give you the understanding and tools to make meaningful change in your health through your hormones.

Health From Within Family Chiropractic 9586 Manchester Rd St. Louis, MO, 63119 314-942-8608 HealthFromWithinSTL.com

How to Truly Full-Fill Yourself

By Shannon Hayes Buescher, MS, RD, LD

O

ne of the most common emotions that emotional eaters will say they feel when they turn to food is loneliness. The obvious solution to being lonely is surrounding yourself with people. So why is it that you can be sitting at a table full of people, “your people” and still feel lonely?

What often is mistaken as loneliness is a feeling of emptiness.

Emptiness in the lack of an authentic connection to yourself. It is the emptiness that can be felt with not feeling worthy, or that your worth is determined by the size of your body. It can be the emptiness felt by the absence of a higher purpose. But this can feel scary and even difficult to look at. It requires you to look at things at a much deeper level; to do more of the “inner work.”

What will you find? What if this means things need to change?

Can you even find what it is you’re looking for?

These questions are what will keep you cycling in the external distractions of dieting, the weight that you have gained or lost, the latest exercise plan you are following or how many calories you burned in a day. Even though these thoughts and behaviors feel like war, they are safe. They are what you know. The thought of letting go of the criticism, the harsh talk, the pain, it can feel like its too much to let go of because it feels like it is a part of you.

This is fear. And it is a lonely place, an isolated place from within yourself. See what you are longing for, is the companionship of YOU. Somewhere along the path of life, you lost that connection.

That is why all the external things will never feel enough. Only YOU can honestly fill that emptiness. The relationship with

yourself is one of the purest, most fulfilling and greatest gifts that you can give yourself.

But this relationship requires vulnerability and courage to find. It involves curiosity to get to know yourself in a new way and the willingness to rediscover you. Rediscovering who you are when you aren't wearing the shields, armor, and blankets of pain, sadness, hurt, or grief. This time of rediscovery is the reward. Because what you uncover are these parts of you that maybe you knew lingered, or perhaps are just meeting for the first time. It is truly in the journey of self-discovery where you reap the rewards.

The journey is where you learn the whys, where you find understanding and compassion. Where you see the willingness to sit with the uncomfortable emotions longer and longer and not turn to food to alleviate the discomfort. You find kinder ways to soothe yourself. You discover what it is you need, and you allow yourself to have it. You feel that hole that felt so deep and dark inside of you is finally full. Full of YOU.

Shannon Hayes Buescher, MS, RD, LD, has more than 15 years of experience working with people to help heal their relationship with food and their body. She is a certified Intuitive Eating Counselor who is passionate about helping people heal from the diet culture. She has a private practice, located in Chesterfield and offers individual or virtual sessions, as well as online Intuitive Eating groups. Visit her website at www.hayesnutrition.com

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A Natural Way to Boost Immunity & Skin Health

E

lderberry has been used as a naturopathic medicine for centuries to fight the flu and reduce cold duration. But did you know that elderberry supports skin health by reducing inflammation, thus promoting a youthful, glowing skin tone?

Elderberries have been shown to support skin health thanks to the anthocyanin compound that gives the berries their vibrant color and antioxidant properties. These little berries work around the clock to protect skin from inflammation, which causes premature aging.

Infused with innate anti-aging and free radical fighting properties, elderberries can keep your skin radiant for long periods of time.

Furthermore, these berries act as a natural detox agent, preventing distressed skin conditions (like breakouts, boils, and scars) as well as the internal consequences of natural aging. The result of this detox agent is a natural, radiant skin tone with a healthy glow.

Aside from promoting a healthy glow for your skin, the elderberry is also proven to be an effective treatment option if you get hit with the flu. Research shows the use of elderberry may shorten the duration of flu by nearly

four days, along with lessening symptom severity. When it comes to recommended dosages, research suggests one tablespoon (15 milliliters) of elderberry juice, taken four times daily, for three to five days. Along with being a supportive agent against the flu,

Sources: 1. University of Sydney. "Elderberry compounds could help minimize flu symptoms, study suggests." ScienceDaily, 23 April 2019.

2. Golnoosh Torabian, Peter Valtchev, Qayyum Adil, Fariba Dehghani. Anti-influenza activity of elderberry (Sambucus nigra).

Journal of Functional Foods, 2019.

3. Small randomized trials found that elderberry significantly reduced influenza symptoms, and per memorial Sloan Kettering database: “Elderberry inhibits H1N1 activities by binding to H1N1 virions 3 and blocking host cell recognition and entry."

4. “The elderberry way to perfect skin�. ScienceDaily

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elderberry is well-known in its fight against colds and sinusitis, and has been reported to have antiviral activity against herpes simplex.

While you can prepare elderberry syrup at home, Organic Elderberry Syrup is readily available for purchase online.

Order your elderberry syrup today at LiveBerryWell.com. (use code Yoga15)

Specializing in Women’s Health

Montserrat Gonzalez, L.Ac, MSOM Founder, Practitioner

Lyndon Carger Clinical Director & Co-Founder

Free Initial Consultation 100% Natural Treatment for Women’s Health Conditions PCOS • Endometriosis • Severe Hot Flashes and Night Sweats • IVF Support • Infertility • and more…

Professional, Compassionate, and Personalized Care.

info@alchemyclinicstl.com / 314-801-7582 10411 Clayton Road / Suite 210 / Frontenac, MO 63131 YogaandSpaMagazine.com | WINTER 2019

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FOOD for THOUGHT

Gluten Free + Dairy Free Chocolate Coconut Tartlets

Chocolate coconut cream tarts that are both gluten free and dairy free are absolutely easy to make and incredibly delicious! Kick that unhealthy craving away with these alternative sweets.

Recipe Type: Dessert / Prep Time: 4 hours / Cook Time: 15 minutes Total Time: 4 hours, 15 minutes

INGREDIENTS Crust:

Filling:

• ¾ cup coconut flour

• 2 cans chilled coconut milk, milk (fat) scooped, liquid discarded. See notes

• 1 cup unsalted roasted cashews • ¼ cup coconut sugar • 3 tbsp melted coconut oil • 2 tbsp cocoa powder • ½ tsp salt

• ⅓ cup cocoa powder • ⅓ cup + 1 tbsp honey • 1 tbsp vanilla extract

INSTRUCTIONS Crust: 1. Preheat oven to 350.

2. In a food processor add the roasted cashews and pulse until very fine crumbs.

3. Next add the coconut flour, coconut sugar, coconut oil, and cocoa powder. Pulse again until blended.

4. Add the salt and pulse a few times.

5. In small tartlet pans or in one 9"-round pan, grease well then add your crust mix and press down firmly until bottom of pan and sides are covered.

6. Place tart pan(s) into oven and bake for about 10-12 minutes.

7. Next remove from oven and bring to room temperature.

Place tart(s) in fridge and chill until filling is ready.

Filling: 1. Add the chilled coconut milk fat into a bowl. Mix on high speed with an electric mixer, or using hands mix for a few minutes until cream is whipped.

2. Add the cocoa powder, honey and vanilla extract.

3. Mix again on low speed using a hand mixer, or with a whisk by hand, until all ingredients are whipped together.

4. Remove crust from fridge and evenly distribute chocolate coconut cream over crust.

5. Dust with cocoa powder or chocolate shavings.

Refrigerate until ready to consume (this is best served cold). www.mylavenderblues.com @mylavenderblues Photo by Julia Calleo

RECIPE NOTES: I originally used green banana flour for the crust but it turned out semi-tangy. I was later informed that it is commonly used in South America for savory dishes, so I’m going to give it a hard pass for this dessert.

I replaced it with coconut flour and the flavor was much better, and less weird.

Almond flour would work as well here.

The key to making the coconut cream filling is to place the cans of coconut milk into the fridge for at least 4 hours. Next, when you remove the coconut milk, turn the cans upside down (or opposite of how they were sitting in the fridge) and remove lids this way because the fat (or cream) has separated itself from the liquid and it will be on top for you to scoop out.

I highly recommend dusting some cocoa powder, or dark chocolate shavings, on top of the tartlets for aesthetics.

YogaandSpaMagazine.com | WINTER 2019

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HEART & SOUL

Simple Tips to 7 Handle Holiday Stress

By Lynn Schroeder. BHC, MAPS

It’s not always easy being “jolly” during the holiday season, and the “most wonderful time of the year” isn’t always so wonderful! Yes, the holidays can bring us many reasons to smile – family gatherings, great food, endearing gifts – but they’re often filled with an overwhelming feeling of stress, too. Family spats, excessive spending, the erratic search for that “must-have” toy, and oodles and oodles of preparation are just a few examples of holiday stressors. In order to truly experience the joy of the holidays, try these 7 SIMPLE TIPS to handle the stress of the season: 1. DETERMINE THAT YOU WILL ENJOY THE HOLIDAYS AS MUCH AS YOU CAN. This means making a conscious decision to not miss the things that bring you real joy. This is a way of “priming” your brain for the positives like: making cookies, watching classic Christmas movies, and listening to or singing Christmas carols. Sometimes, it’s a simple decision (aka mind-shift) to search for the positives and ignore the negatives.

2. STEP AWAY AND REGAIN YOUR FOCUS. If your endless to-do list makes you feel overwhelmed, then step away. Grab a cup of coffee or tea, call a friend, read a book, watch a sitcom; you decide. Get out of the doing mode and just be instead.

3. EMBRACE GENEROSITY AND BE OF SERVICE TO OTHERS. Without any feeling of reciprocity, notice how good it feels to give to others, to see the look of surprise and delight on a face when you make someone else happy.

Sharing really is caring. On a side note, be sure and be generous to yourself too…get sleep, eat well, practice mindfulness, and move your body.

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4. PRACTICE GRATITUDE. Reflect on your blessings and the appreciation you have for others. Be sure and let others know how much you appreciate them. Let the smile on their face minister to you and solidify the connection you have with them.

5. HAVE SOME FUN. Revisit your inner child. Remember what it was like to have fun. Go ice skating, look at Christmas lights, see a holiday movie, sing along with your favorite Christmas carols.

6. FORGET PERFECTION. Perfection is unattainable, so stop obsessing about it. You can’t do it all. You can’t be it all.

The world (or the holiday) is not going to end if your house is a little cluttered, you forgot the gift, or you burned the appetizers. Don’t sweat the small stuff.

7. LEARN TO SAY “NO”. Don't try to do too much and delegate as much as possible. If you choose to do less, you will have more energy to enjoy the most important part of the season – friends and family.

May the holidays bring you love, peace, and joy and may the true meaning of the season touch your heart.

— Lynn

Lynn Schroeder BHC certified Life Coach MAPS certified Business Coach www.LynnSchroeder.com Lynn@LynnSchroeder.com 314.280.9569

W

hat exactly IS inspiration? Think of a moment in which you have felt truly inspired by someone or something.

You likely felt both an increased motivation to work toward a certain goal, as well as a connection to something greater. Inspiration is often described in spiritual or religious terms, as a divine message because of which the soul ignites.

Inspiration is what allows us to see beyond what is, and allows us to see a world of possibilities. In other words, it allows us to transcend our current experience.

Psychologist Scott Barry Kaufman reviewed the psychological research on inspiration, noting that inspiration was found to be related to the personality trait of Openness to Experience and not Conscientiousness. He concluded that “…inspiration is something that happens to you and is not something that is willed” to happen through conscientious work. Kaufman also notes that inspiration is linked to increased positive mood, as well as increased progress on goals, interestingly without competitiveness. This suggests that inspiration creates an internal motivation that is not about “winning” or outperforming others. If inspiration is that valuable (and feels that good), how can we experience it more often?

Given that research indicates that it is evoked spontaneously, inspiration is akin to creativity. It’s not something we can force, or simply work hard enough and be guaranteed to experience. However, there are certain things we can do to set the stage for inspiration to strike:

How to Encourage

INSPIRATION

By Dr. Katie Boyd

1. Become open to the experience. Try to challenge limiting thoughts that inspiration cannot happen and instead open the door to the possibility that you can be inspired and have creative ideas.

Allow yourself to imagine. Shift thoughts from observing "what is" to thinking of "what is possible".

2. Be a kid again. Further your openness by getting in touch with the dreams you had as a child, before life taught you to believe they could not happen. When an idea strikes, think, “how can I make that happen” instead of all the reasons “that can’t happen.”

3. Get in a good mood. Easier said than done, right? But, research shows that not only does inspiration create well-being, but also positive mood precedes inspiration.1 Gratitude exercises, meditation, quality time and conversation with family or friends are great ways to increase positive mood to set the stage for inspiration.

4. Have an approach-oriented attitude. Fear and anxiety can make us have an avoidance attitude. Shifting into an approach orientation means that you’re willing to move toward problems and goals with action, rather than avoiding them. Inspiration is linked to an approach orientation.1 5. Take action and make progress toward goals. Achieving goals can increase the likelihood of feeling inspired to set and achieve future goals.2 6. Read about or surround yourself with inspiring people. Role models or mentors who have achieved goals similar to yours or individuals who have overcome great obstacles to achieve success can create inspiration in you.

Dr. Katie Boyd is a Licensed Clinical Psychologist in private practice in St. Louis, MO. Dr. Boyd specializes in individual therapy with adults, with a focus on treating anxiety. Visit her website www.stlouisanxietypsychologist.com for more information.

By allowing yourself to be open and focusing on how things could be possible rather than shutting down ideas with limiting “that won’t work” thoughts, you could experience more inspiration in your daily life. That inspiration can lead to overall improved mood and achievement.

Kaufman, S. B. (2011). Why Inspiration Matters. Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/beautiful-minds/201110/why-inspiration-matters.

1

Milyavskaya, M., Ianakieva, I., Foxen-Craft, E., Colantuoni, A., & Koestner, R. (2012).

Inspired to get there: The effects of trait and goal inspiration on goal progress. Personality and Individual Differences, 52(1), 56-60. https://doi.org/10.1016/j.paid.2011.08.

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YogaandSpaMagazine.com | WINTER 2019

Is It Time to

Rethink Your Thinking?

By Valerie Carr, CHC, CLC

Our thoughts, and the emotions and reactions we have as a result of our thoughts, more often than not either positively charge us toward success or negatively contribute to selfsabotaging our progress.

It is essential to understand that there is a relationship between what we think and the results or outcomes we experience. Our thoughts directly affect what we feel, and what we are feeling will either drive us toward action or in-action depending on whether our feelings are motivating or not.

To ensure we are thinking thoughts that will drive us toward success, we need to take an inventory of what thoughts we find running through our minds the most. If you find that you have a negative soundtrack of fear, worry, disbelief, inability and angst, then unfortunately, this negative thinking will only produce negative results.

What we think...we produce.

Though we may not have control over what happens to us, we do have control over what we think about what happens to us, and this applies to our goals as well. If we set a goal toward achieving a specific desire but begin to entertain thoughts of inadequacy, inability and overwhelm, we are setting ourselves up to be sabotaged by our thoughts. This type of thinking only produces emotions that are unconstructive and defeating.

Unconstructive emotions create unconstructive actions, which results in an outcome that is far from our desired goal.

Often, while we work toward a goal, we experience an obstacle that slows our progress. At this point, we may begin questioning either our capabilities of overcoming the obstacle or the viability of our goal. These thoughts leave us feeling fearful, discouraged and confused. These discouraging feelings do precisely that, discourage us from continuing and working toward our goal.

We can then find ourselves stuck doing nothing. This in-action drives us farther and farther from our goal.

It is imperative during these times, when we begin thinking thoughts of incompetence and doubt, to re-frame these thoughts to affirming and encouraging, so we produce feelings that are motivating and inspiring. These feelings of motivation then propel us into effective action, resulting in either achieving our goal or at least keeping us on track to achieve it.

This process takes commitment and practice; however, it’s less difficult than imagined. One of the first steps is to slow your mind down and put the soundtrack on pause. Listen to your thoughts and take an inventory. If you find demotivating, fearful thoughts, make a conscious decision at that moment to re-frame them from an, "I am never going to achieve my goal" to, "I still have work to do, but I am closer today than yesterday, so I'm not giving up." Tell me...which one motivates you more?

Our thoughts are not created or etched into stone. What you are thinking about does not have to dictate what is going to happen. You can change your thinking by consciously setting a negative thought aside or re-framing it to a positive and redirecting your course should you find you’re off track.

Valerie Carr CHC, CLC is a functional nutrition and wellness coach who works with women to overcome sabotage and limited beliefs in order to achieve health, weight, and life goals. She can be reached at www.vcwellnessllc.com and at valerie@valeriecarr.com.

If you are ready to take back control of your life and stop sabotaging behavior, download my free E-book, From Sabotage to Success, at www.vcwellnessllc.com.

YogaandSpaMagazine.com | WINTER 2019

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TRAVEL

Interview with Kinsey Bailey Lead Agent at Adelman Vacations

Yoga & Spa: Hi, Kinsey. Let’s get started. Can you tell the readers a little bit about yourself and why you joined the travel industry?

Kinsey Bailey: I am the youngest of four children and was raised in the small town of Richland, MO. I moved to Columbia in 2013 to start my career with Adelman Vacations. It was quite a big change for me, but I love it! You can live through pictures and videos on social media and TV, but there is truly nothing like seeing your dream vacation spots through your own eyes. I strive to advise and assist my clients to see the world through their own eyes, and I want to help make their dreams a reality!

Y&S: Where have you most recently traveled with Adelman Vacations?

KB: My most recent trip was in 2018 to Riviera Maya, Mexico. I had the opportunity to experience the gourmet inclusive Karisma Hotels and Resorts. Karisma has a great culinary experience. The guests receive a multi-course dinner and the chef goes through and explains how the meal is prepared. In addition, you can choose to have wine pairings with your dinner experience. One of my other favorite resorts is Secrets The Vine in Cancun. They offer complimentary wine tastings daily. And these tastings do not even begin to touch the thousands of wine options that they offer! Every Secrets resort offers many great and unique amenities.

Y&S: Wow, I’d love to go there! What would you say is the best time of year to travel to Riviera Maya?

KB: Adelman agents send vacationers to the Riviera Maya yearround. The winter months are very popular for travel, as our travelers are trying to escape the cold. Whether you are looking for a nice beach or an amazing pool, you can find it in the Riviera Maya!

Y&S: Is this kind of trip expensive? What deposits or up-front trip costs will I have to pay when booking through Adelman Vacations?

KB: We work individually with each traveler to determine their specific needs and budget to find them the best value for their vacation. The deposit amount will vary between vendor and the type of vacation package.

Y&S: How much experience do you have booking travel and excursions to Mexico?

Y&S: How/when can a traveler reach you when on a trip in case of an emergency?

KB: I have an abundance of knowledge and experience! I have been to the Riviera Maya many times. Riviera Maya is a popular vacation spot for all-inclusive resorts and destination weddings.

Speaking of weddings, Adelman has a Honeymoon Registry that our Honeymooners love! Each resort has plenty of activities on and off the property for everyone; kids, adults and seniors!

KB: One of the biggest perks of using a travel advisor is that you have an expert you can turn to if a situation arises. Clients have 24/7 access to our toll-free number. In the event of an emergency, they can call and will be connected with an Adelman Advisor who can assist them.

Y&S: What fun! Are there any specific excursions or activities that you suggest?

KB: Many of the resorts in the Riviera Maya have spa facilities. The spas at the resorts may offer massages, pedicures, manicures, and hyro-therapy. The Riviera Maya has many eco-parks for vacationers 38

to explore, as well as ancient Mayan ruins to tour. There are also resorts such as Zoetry Resorts that focus on health and wellness by having daily yoga classes and wellness consultations. One of my favorite excursions is the Isla Mujeres catamaran. Isla Mujeres is a little island off of Cancun that you can only get to by boat. On the catamaran, you will stop to snorkel before you get off in Isla Mujeres to shop, have some beach time, and experience the local flavors at the restaurants on the pier. Isla Mujeres is a gorgeous island!

YogaandSpaMagazine.com | WINTER 2019

Kinsey Bailey is a Lead Agent at Adelman Vacations at their office in Columbia, MO. Kinsey has been in the travel industry for 7 years. She is also engaged to be married next year and enjoys spending time with her family. kbailey@adelmantravel.com 573-442-2200 or 1-800-325-4792

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HEALTHY PETS

Cold, Snowy Winter Weather Doesn’t Mean Staying Inside Your dog may not be able to enjoy the dog beach or a sunny day at the park, but that doesn’t mean he can’t have fun.

There are many ways to include your dog in the snowy fun – but it is important to first review important winter safety tips for pets. Here are some of the basics:

Indoor Dog Park or Doggie Day Care If it is too cold or dangerous to play outside, research indoor dog parks or doggie day cares in your area.

These facilities allow your dog to exercise and socialize while avoiding all of the potential dangers of winter weather. These options will cost you something, but you could think of them as special treats you give to your pup a few times each winter.

• Limit your dog’s time outdoors in the cold weather.

• Consider dressing your pup in booties and/or a sweater to help keep him warm.

• Always provide plenty of fresh water so your dog does not seek hydration from eating snow that may contain chemicals, dirt, salt, etc.

Walking

• After play, clean your dog’s paws and remove any de-icer residue which is toxic to dogs.

• Remember that older dogs or dogs with arthritis may not be as tolerant to cold weather.

• If you have any concerns with winter safety for your pet, contact your primary veterinarian.

With safety as a top priority, consider these five activities to keep your dog happy and active during the chilly months of winter.

Fetch Fetch is a fun game that provides both mental and physical stimulation for your dog. If played in moderation, it is safe to play fetch outdoors in snowy weather. Use a bright-colored disc or ball that is easy to find in the snow. Avoid playing fetch around ice so your dog does not slip and fall. If you don’t have a throwing toy handy, your dog may even enjoy running after snowballs.

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YogaandSpaMagazine.com | WINTER 2019

Snow Maze This clever idea gained popularity after dog owners started sharing videos of their snow mazes on social media. To make a snow maze for your dog, simply create narrow pathways in your yard with a snow shovel. Then connect the pathways in fun, twisty patterns like a maze.

Once you create your maze, release your dog and watch him navigate through the pathways. Not only will your dog get plenty of exercise running through the maze, but he will also get mental stimulation from trying to find his way out. Be sure to make your snow maze in a fenced-in area where your dog cannot get away. Otherwise, keep your dog on a long leash.

Source: bluepearlvet.com/pet-blog/top-five-winter-pet-activities/

The phrase “Do you want to go for a walk?” will excite your dog no matter how warm or cold it is outdoors. You can still safely walk your dog in the snow. Consider taking your dog for shorter walks more frequently throughout the day to avoid long-term exposure to the cold. Watch your dog carefully throughout the walk for signs that he is cold; if you notice him shiver or shake, end the walk and bring him indoors.

Indoor Training During the winter you will likely spend a lot of time indoors, so take some time to train your dog.

Teaching your dog a new trick or command keeps his mind active while also strengthening your connection with him. All you need is patience and some small treats for an indoor training session with your dog. You can teach useful commands, indoor manners or even basic agility training. Your dog might not get time outdoors, but he will still be active and entertained.

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Where's

Yoga &

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Deana Crouch of Springfield at the Taj Mahal

Agra, Uttar Pradesh, India

Dr. Christie Pickrell of Clayton

Holbox Island, Mexico 42

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Ann Van Ess of Fenton

San Juan Islands, WA

Maureen Birchler of Parkville

Kansas City, MO

YOGA & SPA Resource Guide Recognized by Yoga & Spa magazine for creating an atmosphere with that little “something” you can’t describe, but must experience.

Ballwin

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Precision Massage 2224 Mason Lane www.precision-massage.com

Go! Spa 11735 Manchester Rd www.gospagirl.com

Aquarius Wellness, Center for Healing Arts 7750 Clayton Rd #103 www.aquariuswellness.com

Brentwood Joy of Yoga A Center for Healing 8918 Manchester Rd www.joyofyogastl.com Radiance Float + Wellness 2001 S Hanley Rd, # 22 www.radiancestl.com

Clayton Pure Hot Yoga St. Louis 6630 Clayton Rd www.yogastlouis.com Wellbridge Athletic Club and Spa 7676 Forsyth Blvd, Suite 100 www.wellbridge-athletic-cluband-spa-clayton/spa

Chesterfield Performance Pilates 703 Long Rd Crossing Dr #1 www.performancepilatesstl.com Sumits Hot Yoga 17668 Chesterfield Airport Rd www.sumitsyogastl.com Valley Yoga 131 Chesterfield Towne Center www.valley-yoga.com

Modern Acupuncture 12133 Manchester Rd www.modernacupuncture.com/ missouri/des-peres Pilates & Custom Fitness 13200 Manchester Rd, Ste 100 www.pilatesandcustomfitness.com Yoga Six 12360 Manchester Rd #206 www.yogasix.com/studio/ des-peres.com

Kirkwood Nouveau MedSpa 320 S Kirkwood Rd, Suite 104 www.NouveauMedSpa.com Sweet Peace Yoga 142 W Monroe Ave www.sweetpeaceyoga.com

Ladue The Pilates Center of St. Louis 9825 Clayton Rd www.pilatescenterstl.com

Oakville Agape Yoga Studio 5445 Telegraph Rd #117 www.agapeyogastudio.com

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St. Charles Birch Botanical Spa 2440 Executive Drive, Suite 102 www.birchbotanicalspa.com Jane’s House of Well Being 1112 1st Capitol Dr www.janeshousestudio.com

St. Louis Blue Sky Yoga 3525 Watson Rd www.blueskyyogastl.com IMX Pilates & Fitness 608 N. McKnight Rd www.imxpilatesSTL.com Yoga Source 6170 Delmar Blvd www.stlouisyogasource.com

Town & Country Aliques Skin & Body Transformation 12813 Flushing Meadows Dr #140 www.aliquesskinandbody transformation.com

Wildwood Wildwood Yoga & Wellness 17237 New College Ave www.wwyogastl.com

Serenity Now Float Spa 7760 Winghaven Blvd www.serenitynowfloatspa.com

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