BEAT THE POST-SUMMER BLUES
Summer is on its way out. This means that it’s almost time to let go of flip flops, Summer Fridays, and the constant need to drink spiked seltzer on the beach while blasting Lizzo. At this time of year, that familiar bitter feeling starts to creep into our hearts as we prepare to say goodbye […]
TIPS TO STAY ON TRACK THIS MEMORIAL DAY WEEKEND
Memorial Day Weekend marks the unofficial start of summer! As many of us have started to up the sweat sessions and lighten up the grub, it can be tough to keep it consistent with the start of scrumptious summer shindigs.
THE DETOX AND RECOVERY EXPERIENCE AT EXHALE
As you walk into the Recovery class, intensions set and an open mind, you are immediately brought to a level of calm. The class begins with an inward reflection. You are instructed to take inventory of how your body feels. The outside noise is silenced, and little-by-little you awaken the energy from your head to your toes. Throughout the class, the focus shifts from mindful meditation, to active stretching, and restorative foam rolling. Throughout the progression of these healing elements of the class, your body and mind undergo a transformative recovery experience. Muscles are limber and relaxed, the mind is centered and calm, and from the inside out you feel completely restored. Now that the mind and body are set to a state of balance and revitalization, it’s time to apply the elements of recovery to the imperative care of your skin. The Detox Facial offers a very similar experience of awareness that stems from the inside outward. Beginning with the pre-facial moment you have to yourself in the zen lounge, all tension immediately begins to dissipate. Deep breathing and mindful stillness in advance of your detox prepares you mentally and physically for the restorative therapy. Throughout the 60 minute therapy, your skin undergoes a series of cleanses, 3-layer chemical peel, exfoliation a vitamin C mask, and more. Throughout the facial, you can feel the sensation of toxins leaving the surface of your skin. With a combination of soothing steam, warm compresses, and a soothing environment, you have no choice but to fall into a complete sense of tranquility and wellbeing. Both The Recovery Class and the Detox Facial are brand new offerings at Exhale, and both fully encompass the importance maintaining a routine that not only challenges, but restores and revives your wellbeing from the inside out. Toxins, tension and strain inevitably build up within us over time. Taking the time to clean the slate and refresh your wellbeing is a total must.
SPRING AWAKENING! A SNEAK PEEK INTO OUR NEW SPA THERAPIES FOR APRIL
Spring is all about renewal, revival and re-awakening. Embrace the nature of the season by ascending into April with two new refreshing and uplifting spa therapies. Enhance the of your lashes with a rejuvenating Lash Lift
POST WORKOUT SNACKS FOR HEALTHY RECOVERY
You work hard. You pushed yourself in class for a power-packed hour. Your muscles are sore, your legs are shaking, and your hunger is raring! After a challenging fitness class, you feel that extra sense of enlivening accomplishment paired with an instinctual hunger to recover. This is a very crucial moment in your fitness journey. In order to maximize the results that you’ve worked so hard for in class, it is important to choose the right food to eat afterwards. Feed that well-earned hunger with foods that will repair your muscles and that will keep your metabolism running at a healthy pace! Our key rules of thumb when it comes to smart post-workout snack choices are water, protein and low amounts of sugar. These fundamental elements are the building blocks of restoring your energy, maintaining
THE DEEP ROOTED BENEFITS OF YOGA
by Edward Vilga There’s an ancient parable about blind men encountering an elephant for the first time. Each feels a different part of the animal––tusk, side, legs, tail, etc.––and each has a completely different take on what he’s experienced. Depending on one’s version of the story, they either come to blows or remain baffled, each person convinced they’ve tasted the absolute truth, yet each confined to his limited experience. The same can be said about experiencing yoga for the first time — you may have heard a lot about its benefits — ranging from increased flexibility to sweaty calorie burning and strength building, to deepened serenity — but you aren’t quite sure where to begin. In fact, yoga classes at Exhale range from offering something deeply sweaty (like POWER), to emphasizing graceful and expansive movement (like FLOW), to exploring stillness and ease (CHILL). How is it that so much can fall under this very broad “Yoga Umbrella?” Indeed, it’s fascinating that something as rigorously demanding as Power (where students could be holding forearm plank for a minute or attempt a challenging push-up variation) to Chill (where 90% of the class is spent lying down and using props), can share the label of YOGA. And yet, oddly the distinctions seem to be relatively minor, given the stronger commonalities the classes share. First and foremost, in any yoga class, there’s a strong and continuous emphasis on BREATH. While in other Exhale classes such as Barre or HIIT, the breath might be mentioned, it’s not usually a continuous part of the instruction. In yoga, however, it’s absolutely central. In Flow and Power, I’m calling out “Inhale” and “Exhale” pretty much every moment, particularly in the sun salutation flow. In Chill, I’m continually bringing the breath into the class’ awareness while holding a deeply still pose or while offering a guided meditation. Blog_0415 Another hallmark of what “makes yoga, yoga” is obviously an emphasis on stretching and increased FLEXIBILITY, even though that can look quite different in each type of class. (One aside: by far, the most common objection I hear about someone NOT taking yoga is that they aren’t flexible enough; ironically, that’s EXACTLY the reason they should begin practicing. No matter what your starting point is — even if when bending over, your fingertips are in a different zip code than your toes — yoga will meet you where you are and allow you to expand and lengthen over time.)
Young woman doing Uttanasana exercise
Interestingly, increased flexibility can be obtained no matter the style of yoga practice. In POWER or FLOW, one warms the body up through movement, allowing for deeper stretching, particularly towards the end of a class. In CHILL,
EXHALE’S FLOATING MEDITATION WITH RESTORATIVE POSES…EQUALS TOTAL TRANSFORMATION
Everything you want to know about Exhale’s Floating Meditation, straight from the creator, Elisabeth Halfpapp. Plus, a special Meditation Month offer at the bottom of this post! A weightless surrendering to yourself as you tune out and float effortlessly in a 30-minute guided meditation with your body being held and supported in a silk hammock. The first time I experienced this relaxing, calming effect was at Miraval Arizona (an Exhale’s sister resort) as just the meditative component without the restorative poses. When I developed a similar class for Exhale, I thought the addition of restorative stretches after a breathing meditation in stillness would help the physical body surrender deeper with more relaxed muscles and mind. When the mind is relaxed the body tends to follow, resulting in a deeper stretch. Also with some guided restorative stretches/poses, the transition back to the “real world” was a little easier. Some of the restorative poses inside and out of the silk, while incorporating the silks are: • Savasana • Hip/hamstring stretches • Child’s pose and extended child’s pose variations • Forward folds • Down dog, up dog, and plank variations During the meditation section, gentle rocking is an option, which is enables you to “float” better. Throughout the entire session, breathing is an active focus which helps to detangle the mind. You may start to fall asleep, which is fine, however, we do encourage you stay awake and aware in order to experience the full benefits. You can always sit upright if you tend to fall asleep or feel uncomfortable being cocooned. There is soothing healing music played through your own personal head phones that enables you to also hear the teacher guide you through the meditation while zoning out external noises — a true calming of the senses. Inhale inspiration…Exhale transformation…..equals WELLBEING as we “float’ together! SOME FREQUENTLY ASKED QUESTIONS: What should I wear? Comfortable workout attire is recommended. Socks are required. Jewelry that will snag the silks should be left at home. What if I’m sensitive to motion? Rocking is optional, but if you’re sensitive to motion we encourage you to opt out. What happens if I fall asleep? Due to the swaddling-like nature of this experience you may fall asleep. However, we encourage you to stay awake in order to experience the full benefits. Sitting in an upright position is an option. Who is this class for? Floating meditation is open to all level; no experience is necessary. Weight limit is 350lbs. So there you have it! No, you don’t need to be an aerial expert. No, you don’t have to be a meditation expect – you just need to give 30 minutes of your time to feel calm, recharged, and a better sense of overall wellbeing. And as a special for National Meditation Month, we’re offering our Chicago Guests FREE Floating Meditation Classes, May 13-19, 2019. Call 312.753.6500 to book your free class
SPRINGTIME MINDFUL MOMENT IN HONOR OF NATIONAL MEDITATION MONTH
If you are like most people, by the end of winter, you’re feeling a bit run down. To combat this sluggish feeling, keep in mind that change is right around the corner. All around you, nature is on the verge of transformation. Winter’s slow, dormant energy is transforming into springtime’s lively and energetic riot of life! By cultivating mindfulness around the changing of seasons we consciously and intentionally align with that energy. Here is how we can experience that in a simple and repeatable way.
THE ULTIMATE ROASTED HARVEST SALAD FOR FALL
The change of seasons can be a very exciting time in the kitchen! Now is the time to experiment with in-season produce and get creative with flavors and textures. Soups, sautés and salads are all great dish-types to incorporate fall produce into and are often quick and easy to whip up. One of the best ways to bring out those classically delicious fall flavors is by roasting. When you roast fruits or veggies, you enhance its natural flavors while producing a hearty and satisfying texture. To help kick off the new season, we’re sharing one of our favorite roasted vegetable salads that is packed with fall flavors and healthy ingredients. For a balanced meal, prepare alongside a pureed soup, or some fresh grilled chicken! Ingredients 2 medium pears sliced and cored 1 butternut squash cut into cubes ½ cup dried cranberries 1/3 cup pecans 1 tablespoon olive oil Teaspoon of Salt 5 cups of mixed greens 4 ounces of goat cheese Dressing of your choice!
10 WAYS TO STAY MOTIVATED DURING YOUR FITNESS JOURNEY
You are your own best motivator. This means that you are the only one that can truly keep yourself driven, inspired, and on track! No matter what your goal is, you have the power to guide yourself along your journey towards total wellbeing, as long as you keep yourself motivated. Here are some effective and fun ways to do that. Set a goal Set a course for yourself and establish what it is you want to accomplish. Having a goal in mind will keep you focused on whatever it is you are aiming for. Keep an extra set of workout clothes at work or in your car Always give yourself the option to fit in a workout session. You never know when motivation will hit! Get some cute new workout clothes The confidence that a great outfit gives you can fuel your fitness motivation and give you that extra incentive to gear up
