Class Schedule

Tuesday, January 19, 2016

A Boot Camp Farewell + My Advice to You!

If you haven't heard already, January will be my last month of Boot Camp.  With a promotion to Service Center Manager at ARC Document Solutions, family time has become more precious which means less time to prepare and educate myself to provide a solid class for you.  It was a very, very hard decision, but it is the best for my family.

Join me for the last 4 sessions of Boot Camp
Studio Seva Yoga:

Tuesday, January 19th & 26th.
7-8pm
Saturday, January 23rd & 30th
8:15-9am

*Stay tuned to Seva's schedule.  Joni may be adding a fitness class to take the place of boot camp!

It is a bittersweet moment to let go of what my heart and soul has poured into for the past 5 years.  Boot Camp was the 1st fitness class I created on my own.  Much of my fitness career was guided and given to me by other trainers in the beginning.  It gave me an amazing start, but boot camp was different.  I created the class, I marketed the class, and I sustained the class for 5 years with no direction but my own. Although, let's not forget about Courtni!  She helped out so much with boot camp when I was pregnant with my 2nd daughter.  Thank you again Courtni for joining Evolve when you did!

So I must give big THANK YOU to all of my students as well.  I am so grateful to have worked with you.  I wish you all the best with a life full of good health & happiness.

As for what is next, I am not sure.  I might end up taking classes with you, or getting more involved in the community or starting something new.  I am ready for the next adventure in life and I am so lucky to end boot camp on such a high note.  


My Advice to You


In my over 8 years of working in fitness and yoga, the biggest thing I have learned is that there is no substitute to movement through out the entire day.  It takes more than just a 1 hour class once or twice a week to help you reach your goals.  It takes a conscious effort to experience good health.  This means daily attention. This means not sitting for more than an hour with out getting up and moving, stretching, or relaxing.  This means making it a priority to move your body often and balance any overused movements.  It takes time.  It takes patience & persistence.  It takes you willing to say yes.  So my advice to you is to re-imagine your idea of working out.  Use group classes for accountability, but don't let that be your everything.  Look for opportunities to move in every part of your day.  If you feel achy and tight from work, you didn't move enough.  Be aware and respond to your body.

Challenge and Restore.  Smile, Sweat and Breathe.  Life is too short to feel crappy.  Never feel guilty and try your best.   EVOLVE!

Stay in touch my friends!  Say hello, update me on your progress or invite me on an adventure.

 

*This post was sent by email to my mailing list.  If you would like to stay in touch on events, please email me at evolve@jinalauer.com to be added to the list.  Stay tuned for details on a Yoga & Wine event this summer.  

Monday, January 4, 2016

Thank you for 5 Years of Boot Camp!


Here's a throw back to one of my 1st boot camp advertisements.

Thank you to everyone who has come to boot camp, shared it with your friends and family, and supported me along the way.  I have worked with an amazing amount of the most awesome people in boot camp over the years and have truly developed my own fitness philosophy because of it. I hope I have taught you as much as you have taught and inspired me. Cheer's to good health, happiness, and MOVEMENT!


Let's Celebrate! $5 off packages and drop in sessions this January. Join any class.

Classes held at Studio Seva Yoga

Tuesdays 7-8 pm
January 5-26
$35/4 Sessions or $10 Drop In

Saturdays 8:15-9am
January 2-30
$45/5 Sessions or $10 Drop In

*Prices shown reflect $5 off.
Learn More>





Monday, November 30, 2015

Focus & Be Well

Hello Again.  It's been about 8 months since I last posted here.  Not sure where the time went, just lost inspiration to sit at the computer and write.  It's a good thing really.  I opt for family time instead of work time. So here I am 8 months later, ready to share some inspiration. 


It's a really great time to set goals. Try to make it a priority to eat well and focus on the times when you have control.  Using these times you can control to be your best self will make the parties and the work potluck's not so overwhelming.  Remember, it takes a conscious effort to kick the desire for those rich and delicious foods we consume through the holidays.  You just have to find the deliciousness in the good for you foods, too.  If you need inspiration to get you going, here are some tips that can be added in just a few minutes a day. Short and simple.


1. Drink more water daily.  Focus on hydration.

2. Exercise daily.  If you are just starting or haven't done it in a while, start with 5 minutes a day and increase every few days as you know what you can handle. Build from whatever level you start. Move more.  

3.  Plan a head.  Make a meal plan each week, so you know exactly what nights you are out and what nights you are home to make dinner. Knowing what you are having for dinner is one less thing to worry about and will increase your chances of eating whole foods that are good for you!

4.  Relax.  Make some time just for you.  Take a bath, read a book, or even try to sit quietly without doing anything.  Make space.  


We all know what to do, we just often need reminders to get us going.  Make a goal to increase your health this season and confidently walk in to the New Year.  

Joy to you and yours this holiday season.

J.

Tuesday, March 31, 2015

Quick Pick Me Up Snack


This winter I fell into a sugar craze.  I just wanted sugar. Candy bars, chocolate, cookies, donuts, and
more chocolate.  I couldn't even leave the store without sneaking stuff, hoping my clients or my family wouldn't see me, quickly hiding the evidence so no one would know.  For REAL.  

I eat healthy otherwise, eating lots of vegetables, planning meals and being consistent with food and exercise.  It was easy to not see the sugar as a problem, or rather not noticing it had got out of hand.   After switching things up and going from a full time fitness and yoga job to a part-time office job/part-time fitness and yoga job, I saw things start to change. I am 5 months into this new way of life and I notice that my body changed, my eating changed, my attitude changed.  Some good, some not so good.  It could be the natural affect of the winter as well, but I felt myself going down a road I did not want to sustain.


If you want a change, you must change.  
No one else can do that for you.  

So when I said some of the change was good and some was not so good I meant that.  I really think that this shift has done me more good than not.  I am inspired and more focused on the fitness and yoga I am able to offer.  I am getting a full dose of what it is like to fit health in a family lifestyle when working out is not my full time job. I practice movements that balance the effects of my work day and challenge my body strength like never before and in ways that are more functional.

One of the things I decided to change was eating so much sugar.  I made a goal to stop eating added sugar in the month of March.  I decided not to be crazy strict.  I allowed myself to still have things made with honey or maple syrup and I have slipped up a few times with a few treats, but over all, I have had 4 sugar laden items in 31 days.  Much, much better than I was doing before, which was daily.  Multiple times daily.

I feel all the things I wanted to from this task.  I shed a few added pounds, I feel less bloated, less mental fog, so on and so on, but most of all I gained some power back.  I can reduce less healthy and encourage more happy.  Ironically, yes, less chocolate some how made me feel more happy.  I just feel better.

Enter the pick me up snack.  

I realized that you can still have lots of  satisfying sweetness without all the candy. I found this snack paired with a few sun salutations (insert kids climbing all over me while I move) is a total energizer mid-day.

My daughter saw this snack on one of her T.V. shows and told me she wanted to try it.  I wish I knew which one it was because I would totally give them credit for sharing this.  We had all the ingredients, so that made it easy.  It is super satisfying, especially for my sweet tooth.  I don't even know what to call this, but it is only 3 ingredients.  So I guess let's call it the Coconut Cinnamon Banana Snack. (So clever, I know.)

Here's how to make it:

Slice up 1 banana into bite size pieces.  

Sprinkle cinnamon on each piece.

Sprinkle shredded coconut on each piece.

*Warning: It is messy with kids.  Try to keep them in one spot.  Otherwise shredded coconut is everywhere!

My 2 daughter's and I share this.  It's filling, it's sweet, it's delicious. 

Enjoy!

J.



Wednesday, December 31, 2014

A Green BEAN for a Busy Life

The first thing I always hear when I tell people I get Green BEAN Delivery is, "That's a lot of green beans!"  This always make me laugh because it is so much more than green beans!

Let me tell you, I have really enjoyed Green BEAN Delivery the last few years.  It is so adaptable to my life and offers healthy convenience that I can't find anywhere else.  This is my 3rd post promoting this service, and if you know me, that must mean I like.  Green BEAN was so gracious to offer me a free small bin to promote them, so I hope I can do them justice. 

If you have friends that ask you about this service, buy them a gift card and spread the word.  It is a great gift for friends, family, or co-workers that are trying to get healthy in the New Year.  Don't let the season of giving stop at Christmas!  To buy a gift card, go here>  www.greenbeandelivery.com/giftcards.

If you haven't explored the service already for yourself, let me introduce you to it a little bit more.  Maybe you will sign up for yourself and a friend!



Green BEAN Delivery is an online home delivery service that provides organic produce and natural groceries (grown and produced locally whenever possible) to local members. Membership is easy, flexible and risk-free. Customize your orders online to get exactly what you want. It's an affordable, convenient and fun way for the whole family to eat healthy.

Here is what I like about it:

1.  Home Delivery

This part is the best, especially if I don't forget to set out my bin from the previous week for them to pick up.  Don't get me wrong, I love grocery shopping, but having an option to get good food straight to my doorstep is priceless.  I can't tell you how many times in the past few years I have been thankful for this.  It helped when with a new born baby.  It helped me when work took over all my time.  It helped when the grocery store lacked on offerings in the produce section.  Beyond all that, it provides a service I can count on for good, nutritious food that helps build farms and create sustainability in our community. 
  

2. Customization

This is key. For me this service provides the best of a farmers market and the grocery store.  They source from and have even helped create local farms as well as offering the convenience of produce items you can't find at farmers markets, but your family loves to eat each week.  (Hey, if your kid likes a vegetable, I say provide it.)  

So each week they send you an email showing you what is in your bin and if you don't like it, you change it.  It's as simple as logging in and changing it to what you want before the store closes at noon on Mondays.  I must say I change it every week.  This is so great for  me to meal plan and to provide healthy eats for my family.  Healthy eats I know they will eat.  I know many people that say their family would never eat that many vegetables.  If that's you, then check out their all fruit bin.  I know many families would get down on that!  Plus you can add groceries item beyond produce.  I check their sales every time and find some great deals on things that I normally buy at the grocery store I frequent.  

3. Adaptable Delivery Schedule

This has been an awesome feature for me.  You  can get weekly or bi-weekly delivery set up.  You can even suspend the delivery for a week that you may be out of town.  With their new website, it is very easy to do on your own.  I  must admit there have been weeks were I spend too much at the grocery store and can't afford the bin that week, so I will suspend for that week and then anxious await the time I can get one next because the produce they offer is always of very good quality.  I even canceled Green BEAN for a few months one time because I thought it was just extra money that I couldn't afford, but then soon realized that food quality and consistency was unmatched and the prices were not better at the grocery store..  I now try very hard to plan around Green BEAN first and then every thing budgets nicely and meals work out perfectly.  

I know some people live in places that delivery is not an option to their door step.  I just want to note that you should look into having it delivered to your work as well.  Maybe some co-workers would like that option, too!

4. Awesome Customer Service

I had heard of their great customer service before I signed up and have most definitely experienced it myself.  The years I have been a customer, I only had 1 time where they put the wrong item in my bin.  I contacted customer service and they were very quick to credit not only the item they delivered but also an extra credit for inconvenience.  That was awesome.  They also give you referral credits. If you have the service and a friend signs up, they can put down your name as a referral and you receive a credit on your next order.  


So I could go on more about all the things I like about Green BEAN, but I will save you from a longer post.  I know many of my clients have signed up for this service and have loved it. I ask you to spread the word as well.  Buy a gift card for a workout buddy or anyone you know looking to start their journey to a healthier life.  Sometimes people just need the first step started for them. 

Thanks to my Readers for taking the time to read my service review and thanks to Green BEAN for offering such a great service. Not only do you support local bloggers, but you do wonders for my busy life.  

Until next time, 

Jina


Friday, December 19, 2014

5 Tips to Make Exercise a Lasting Part of Your Life

January is always a time to set goals and this year should be no different.  Here are 5 tips to make exercise a lasting part of your life:

1. Look for opportunities to move more. 
 James Levine, co-director of Obesity Solutions at the Mayo Clinic in Phoenix and Arizona State University says, "If you have been sitting for an hour, you've been sitting too long." Adopting this mentality can help you find several instances during the day that promote mobility and help you manage stress more effectively.  You will be surprised how many opportunities present themselves. Just move!  It can be as simple as squatting while picking something up off the floor or taking stretching breaks throughout the day. Try walking to your co-workers desk instead of emailing and park farther away from your destination for a longer walk. Even start doing activities with your kids.  They are always willing to play. So be creative.  The opportunity to move is everywhere.  

2. Schedule time for activity.  Even if you can only commit to 5 minutes a day, schedule it. At my part time office job, we have committed to 5 minutes at 9 am every day. Most of the time its a brisk walk around the office but I often add in lunges, squats or even push-ups. Start anywhere and do what feels good.  Gradually build your activity so that you continue to do it rather than giving up.  


3.  Change your focus.  Stop looking at the scale.  It is so easy to get caught up with the number on the scale, but you have got to know that this is not the whole story.  Stop looking for a exact weight number and start to focus on small accomplishments, your strength, and your mobility.  Recognize your achievements not matter how big or small.   Notice a difference in how your clothes fit, recognize how much energy you have or how you have been sleeping.   Notice what motivates you to be healthy and understand it on an emotional level.  Make your health and happiness a priority instead of a number.  


4.  Exercise with a partner or group.  This can do wonders for your consistency.  Having a friend or group to make you accountable will help you move even when you are not motivated.  You may not always want to exercise but start to take note of the feeling once you have finished.  This along with the accountability you gain from others will keep you moving.  Plus, you gain a sense of camaraderie and have time spent with friends.  

5. Exercise on your own.  So I know the previous tip was exercising with friends or a group and that is a great way to get you going, but sometimes schedules don't always mesh. Plus you need time to yourself to work through what's going on in your head. It's good for your well being to learn how to do it on your own.  The best way to make that change is to claim responsibility for yourself because no one else can do it for you.  Be adaptable and know that life will always throw obstacles at you.  There is always a way to balance what is going on in life.  If you are not sure were to start, do your research.  Search the internet, read books, talk to friends and Fitness trainers.  The more interest you have in learning about exercise, the more likely you are to continue. 

I wish you health and happiness in the New Year!
J. 

Wednesday, November 5, 2014

Clear Out & Restore Yoga Workshop

I find this time of year to be exciting.  The beautiful autumn trees, the gratitude and giving seasons approaching, and the cooler weather are all things sure to inspire you.

Because I love this season so much, I have worked on ways to help savor the moment.  I have found the tools of yoga to be so helpful. There is something to be said about slowing down and examining yourself and your surroundings.  It is a perfect balance to your busy, inspired life.

So join me as a brand new beginner, serious yogi, and every where in between for a practice that will work on giving you time to renew, gain focus, and find inspiration.  It is all about finding balance this season and we will practice just that with both an active and restorative practice.

Sign up now to secure your spot on Saturday, November 15th, 12-2 pm.