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Here are a few tips to help you get in shape for the summer:

Make a plan and lean on discipline, not motivation:

Let’s get right to it: through years of training countless members, we have seen that consistently showing up to class (in studio or online) 4 or more days per week will create the long and lean body you are looking for.

We know that’s a big commitment, and some weeks will be harder than others to step on the mat. That’s where your planning and discipline can kick in when motivation is lacking. Many of our classes are under an hour, and you deserve that time! Make a commitment to prioritize yourself and your health, and create routines that help you stick with it when you’re feeling tired or not in the mood. Pre-scheduling your classes for the week on Sunday evenings, laying out your workout clothes the night before, and keeping a water bottle in the fridge that’s ready to go are just a few ways you can cultivate a healthy and consistent habit of showing up on the mat.

Listen to your body when it comes to nutrition:

You’ll notice that your class attendance even begins to influence your food choices, and your body (if you are eagerly listening) will guide you: “drink more water! Less salt. Don’t choose the enchiladas – you know it’ll rise up in the middle of class!”  This self awareness helps you make better nutritional choices, which in turn will help you reach your fitness goals.

Don’t forget to take hydration into account as part of your nutrition, too. If you’re showing up for our heated studio classes, this is even more important. Proper hydration is about more than just getting enough water – it helps with muscle recovery, cell turnover, feeling full and even boosting your metabolism, so don’t skip out on it!

If you show up, choose fresh foods, get enough protein (which we can help guide you) and drink 75 + ounces of water, we promise you’ll see and feel the changes!

Keep a journal and celebrate small wins:

Speaking of listening to your body, we are big believers in tracking, and that includes your mindset. It doesn’t have to be complex, either. We love a good ‘ole journal for this, and we encourage keeping track of some key metrics as well as how you feel. If you’ve had a RECENTER session with April or you’ve been around YS90 for awhile, you may already know how much we love and recommend My Little Black Book for this!

Yes, it’s important to note the numbers like your starting weight and measurements, but documenting how you feel when you work out (or when you don’t work out!), the changes you’re noticing, the foods that make you feel good, and your mindset will all help you see how far you’ve come. Celebrating small wins is key to staying on track with your goals, and keeping a journal is a great way to do that.

Be flexible and give yourself grace:

It’s not easy to stay on track, especially during the oh-so-busy Spring season! All of these things are important to cultivating consistency and working towards your goal, but don’t forget to give yourself a little grace and flexibility too. We love our OnDemand library for those busy weeks when we just can’t get to the studio, or when we’re traveling and on the go. And if you miss a class or two in the process, don’t sweat it – just hop back into your routine and keep making forward progress!

Get your summer body started with our March Special

At Yoga Studio 90, we meet you right where you are on your fitness journey. We have seen our workouts transform thousands of individuals, and we have a special right now to get you going whether you’re brand new to yoga or you’ve been doing it for years. Meet with owner, April Hill for a 25 minute RECENTER consultation, share what’s most important to you and together you’ll make an action plan. From there, you’ll also get 3 classes to attend within the first 7-10 days. We think it’s the perfect way to get started, and it’s all for just $79! Click the button below to purchase and schedule your RECENTER session – we can’t wait to see you!

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I’ll never forget my first hot yoga class experience – it was January, 2002. I was a new bride and heard about a hot yoga place, no music. The teaching guy was strict and instructed people to get into poses that left them raving about how good they felt and looked. 

After hearing this from a few people consistently and noticing how good they did look and it was  obvious they felt good too. I was willing to try it. 

I bounced in there and what they had told me was accurate.  It was a small warehouse that most people used for storage. Nothing fancy. Small and simple. I found this to be refreshing in a way. No music and no big signs or distractions. Only people and their yoga mat and it was HOT!  Y’all… I didn’t even bring a water bottle. 

I lasted 20 minutes and had to walk out and, yep… I lost my lunch. I remember sitting in the parking lot cooling off and thinking, “I’m going back in!”  

I paced myself and didn’t try to do every rep. I finished. I was hooked.  

I’m going to share with you what I WISH someone had shared to prepare me back then, so you can be more ready for your first hot yoga class than I was!

Not everyone finds it easy to bounce in and try something new. It’s intimidating. When I first started hot yoga, I learned a lot the hard way. That’s why I want people to feel confident and prepared when they arrive at our studio. I want you to feel your absolute best here, whether it’s your first time or your 50th at Yoga Studio 90, and we want you to keep coming back! So let’s go…

Here are 5 things to know before your first hot yoga class at Yoga Studio 90:

1. Make a plan: Identify 3 class times / 3  days you are going to show up within the next 5 days to the studio. Don’t cancel on you!  Trust me there is a purpose to this. 
2. Comfort is key: Don’t overthink it – just wear something that is comfortable and you feel good in. The important thing is that it’s something you can move around in with ease. And don’t worry about shoes – we practice barefoot!
3. Hydrate, hydrate, hydrate: Drink lots of water the day before you attend. Make sure you are well nourished and hydrated. This is not the time to kick back a pitcher of margaritas and enchiladas the night before you attend a hot yoga class! You can even plan to eat something light before attending. Examples: small yogurt, handful of grapes or almonds. Don’t forget to bring your water, yoga mat, and a towl – you WILL sweat!
4. Arrive to class a few minutes early: You are starting something new. You are investing in you. Don’t be late on you! Introduce yourself to the teacher and let them know you’re new, any physical ailments, injuries, or limitations you may have, and what’s important to you – our instructors are so helpful and always willing to meet you where you are by helping you adjust or ease into poses.
5. Leave all expectations in the parking lot: Let go of any pressures you’re possibly placing on yourself or the class experience. We call yoga a PRACTICE because it’s something we never master – everyone is evolving and learning in some way at all times. So walk in with an open mind and start YOUR practice – you won’t regret it!

Now you are ready to go! If you’re new to Yoga Studio 90, don’t miss our Introductory Offer of 3 Classes for $59! Just click here to redeem. Still nervous? Drop us a text and let us know you’re coming for the first time – we’ll be looking for you! 225-777-6908

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Does a regular yoga practice help with changes to your body composition and shape like you see in traditional weight training or cardio-based fitness routines? Can I get a healthy, toned body from practicing yoga? Read on – you may be surprised at what yoga can do for you!

When yoga is introduced into your fitness routine, you can expect to see plenty of positive changes – inside and out. While many people may not exactly think of yoga as a fat-burner, it definitely has the ability to help with fat loss, increase muscle tone, lengthen and strengthen, and build flexibility.

And don’t underestimate the power of HEAT! At Yoga Studio 90, our hot yoga classes help amplify all the benefits of yoga by bringing the SWEAT – helping you burn off extra calories, stretch and lengthen those muscles even more, and detoxify the body for better blood flow, cell turnover, and recovery.

With regular practice, all of these things can lead to that long-and-lean body you dream of! Don’t believe us?

Practicing yoga regularly has many benefits beyond the body shaping. One thing yoga does is strengthen your spine, lower back, and abdominal muscles. This alone allows you to stand taller! Individuals who described their appearance as short, squatty and plump have seen incredible results in changing the shape of their body simply from the lengthening effects of yoga.

And the beauty in yoga is that you are strengthening and elongating all muscle groups, creating a long, strong and healthy body. Our members share with us how practicing through the years allows them to stand tall and confident in everything from meetings, weddings to the court. 

Don’t underestimate the power of the poses either – every movement we go through in a hot yoga class is intentional, and has the power to influence internal body functions like cortisol levels, reducing stress, promoting relaxation and improving overall mental health and wellbeing.

Positive Changes Will Happen If You Stay With It.

As you can see, the benefits are truly countless in a regular yoga practice! Your ideal body is within reach with hot yoga if you commit to putting in the work, and you’ll get the added mental and spiritual benefits as well.

Ready to get started with hot yoga? Don’t miss our New Year Special of 3 Class for $59 going on now, or go all in with our Total Body Unlimited Membership! Our community is truly second to none, and we’re here to support you every step of the way. If you have any questions or concerns about getting started, don’t hesitate to reach out to us directly.

The post Can Hot Yoga Really Change the Shape of Your Body? appeared first on Yoga Studio 90.

While the calendar switching over isn’t a magic button, it is a great time to reflect, recenter, and renew priorities. Everyone talks about New Year’s Resolutions, but how can we establish healthy habits that really LAST this year? Read on to see a few of our ideas.

1.  Embrace a fresh start.  A clean slate is inviting like a good welcome mat.
2. Know your numbers. Be aware of important facts like your weight, cholesterol, finances, etc. These numbers don’t define you, but knowledge is power! Knowing your numbers gives you a baseline to measure against, keeps you accountable to your goals, and helps you quickly pivot if something goes off kilter.  
3. Watch your mouth! We’re talking about both what’s going in and what’s coming out. An awareness of both will help you make better choices. Here are a few things to consider: Is what you’re eating FUEL for your body? How will it make you feel in about 1-2 hours? Is this item moving you closer to my goal? What about your words that are coming out? Do your words beat you down or build you up? It’s up to YOU to build YOU up! Speak life. 
4. Care for your body & nourish your 5 senses. Celebrate the simple steps of each day – you are worth it! Even small acts can help nourish your mind, body, and soul. At the studio, we kicked this practice off on New Year’s Day! The first 20 people in class received a small gift including a powerful essential oils shower bomb. This was designed to pamper the body and the senses with the simple everyday task of a shower – it really is the little things that add up!
5. Sleep and stretch. These two important acts complement each other so well! We know we need rest, but stretching also helps the body relax, increase blood flow, and prevent injury or decrease stubborn body aches and pain. If you struggle to fall asleep, consider adding some simple stretches before going to bed. When you wake, start with a few light stretches to increase blood flow to your muscle groups and help prevent injuries.

Meet us on the mat in 2024!

Are you ready for a reset this year? If getting back on track with your health habits and prioritizing your fitness is part of your goals this year, I invite you to meet us on the mat! We have so many ways to help you make healthy changes that STICK this year. New members can take advantage of our New Year Special of 3 Classes for $59 to help you get started, and we believe after 3 classes you’ll be hooked on your new healthy habit!

If you’re already a Total Body Unlimited member, now is a great time to cash in on your RECENTER session! This is a COMPLIMENTARY service for you to have a chance to meet with April, discuss your goals, assess where you are, and help you formulate a realistic plan that we can help you stay accountable to. Check Zen Planner for available times and let’s make it happen!

We can’t wait to see you in the studio and help you reach all your goals this year. You’re worth it, and we’re here for you every step of the way!

The post 5 Small Steps for a Fresh, Healthy Start to 2024 appeared first on Yoga Studio 90.

Here are 5 healthy habits you can establish to help you stay on track during the holidays:

1. Take a moment to reflect on your personal investment in your health. Make up your mind on what you’ll partake in and what you won’t. This includes your schedule and food. I like to make a list of things I want to experience, and if it’s not on the list… I don’t do it! I’ve learned that setting boundaries during this high-pressure season is better than exhausting myself on the things I don’t necessarily value, and it leaves space for the things that are truly important to me.
2. Don’t give up on your fitness just because it’s busy, or you’re out of your routine! There are plenty of resources nowadays that can help you get a workout in even if you’re on the go or short on time. Our OnDemand library is designed just for that. We update it weekly with new classes, and you can access it from anywhere with a WiFi connection. We actually have an amazing Black Friday offer on this too if you’re not already signed up – 30 Days for just $30, you can’t beat that! And if you’re visiting family in Baton Rouge, we’d love to have you in the studio. Your first class with us is always free!
3. Limit the temptation to graze your way through the holidays. I know there are so many goodies to indulge in, but skip the endless appetizers and limit the alcohol and sweets so you can enjoy the main attraction… the MEAL! So many of our traditional Thanksgiving and Christmas dishes are only made during the holidays, so let yourself enjoy them to the fullest without feeling like you went overboard. And don’t forget to give yourself a little grace, too!
4. Drink lots of water, just as (I hope) you always do! Our holiday meals tend to be high in sodium and sugar, both of which can dehydrate your body. Keep your healthy habits close during this busy season. Carry a large water bottle with you to always have it on hand.
5. Find creative ways to move your body during the holidays. Following your big family meal, invite friends and family to dance to your favorite playlist, or be that family member that signs everyone up for that Thanksgiving Day race. They might roll their eyes a little bit, but trust us, everyone will appreciate it and feel better. Better yet – if you’ll be in town, come workout with us on Turkey Day. Our annual Turkey Buster class is always a treat and helps everyone enjoy the big meal without any of the guilt!

Most of all, remember that the holidays arrive quickly and are over in a flash. Enjoy the important things, and don’t forget to take care of YOU – mind, body and soul!

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We know that any type of regular physical activity when combined with proper nutrition can aid in weight loss, and it’s been proven for years that Yoga is no exception. In fact, one study review that looked at 30 trials with more than 2,000 participants concluded that Yoga can reduce waist-hip ratio in healthy adults, as well as body mass index (BMI) in people who are overweight or obese. While you may not initially think of beginning a Yoga practice for weight loss, it can certainly be a welcome result for many.

Skeptical? Here are a few reasons why:

Yoga helps with the mind-body connection

Maybe the most obvious benefits of Yoga is the increased mind-body awareness that results from it. You may notice improved mindfulness in and out of the studio. Attending classes regularly could even help stimulate more mindful eating. For example, if you plan to attend an afternoon / evening class you are likely to choose a light healthy lunch option vs. a greasy cheeseburger, beer and fried onion rings for lunch. Warning, if you choose the greasy route you’ll likely lose it in a Hot Yoga class, yuck! This pattern of mindfulness will naturally continue and progress as you continue attending classes.

Yoga helps with stress and relaxation

In a similar vein, attending Yoga classes regularly helps decrease stress. Reducing stress has a positive ripple effect on many areas of your life. It helps you feel better, sleep better, improves your overall mood, and make healthier choices – all which in turn can lead to weight loss. Increased cortisol levels are proven to inhibit weight loss, so managing stress will naturally help aid in shedding a few pounds beyond the physical activity.

Yoga helps you build lean muscle & improve metabolism

Finally, the physical impact of regular Yoga practice is more than you might have in mind. You will build, strengthen and elongate your muscles. In Yoga, we use our own body weight as a form of resistance, so yes, you can build muscle on the mat! Building muscle burns more calories with a positive result of weight loss when you manage your diet. 

I’ve regularly practiced for 22 years, including through three pregnancies. I know that my hot Yoga practice helped my hormones (and the emotional ups and downs that come with them) while expecting and postpartum. I am a firm believer that our signature YS90 class delivers weight resistance, cardiovascular and balance exercises that deliver real results for people, because I’ve seen them in myself! Won’t you join us?

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Expired

Class passes may be used in any Yoga Studio 90 class. (YS90, Sculpt & Flow, Floga, Stretch and Restore) May not be used for workshops. 

Good for one year. Expires one year from date of purchase or upon completion of the pass, whichever comes first.

5 class pass – $90

8 class pass – $150

12 class pass – $225

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The retreat experience turned out to be more than owner April Hill ever dreamed. One lady shared, “I really wasn’t sure what to expect. I was drawn to the images and stories on social media. I trusted it and took a chance and I’m so glad I did.  This was worth every penny and more. I cannot wait for the next one.” 

The planning of this retreat began in April, 2023. April Hill, owner of Yoga Studio 90 met with the Mayor of Natchez,  Dan Gibson, Pilgrimage Garden Club, Natchez Garden Club, The Nest, Consign and Design and many other local businesses for support and participation. As an entrepreneur and local business owner, it was important to her that these local places she enjoys when visiting were spotlighted to all attendees.

The event kicked off at historic Ellicott Hall which sits beautifully on the highest bluff In Natchez. This old building was big enough to accommodate guests, team and volunteers and offered old Natchez charm, too. The space allowed guests to relax and unplug from their busy lives.

As everyone arrived Friday they were greeted on the front porch by two Natchez residents (Mrs. Jackie Wild and Mrs. Carol Frank) with warm smiles, cold mimosas, water, snacks and southern hospitality that every single person raved about. The deep porch was the perfect place for picture taking as the classic green shutters had a beautiful dressing of smilax vine, American beauty bush and trumpet vines – the most elegant and natural additions by local floral artist, John Grady Burns. 

As guests arrived they enjoyed a light lunch delivered by Natchez Coffee. Mayor Dan Gibson arrived and welcomed everyone to Natchez. He shared how Natchez is the right place to RENEW. Mayor Gibson was the first to get on board with RENEW and assured April, “The City of Natchez will support this event as we are delighted to have healthy events here.”

Dr. Andy Yarborough with The Well Clinic was the kick off Friday speaker and shared, “caring for our whole self requires us valuing ourselves.”  He led everyone through exercises peeling the onion back on what value does and doesn’t look like.  It was an eye opening informative session indeed. 

Guests enjoyed seeing the town as April intentionally placed 15+ fitness classes and break out sessions in different locations. Attendees had the option to choose a fitness stretch, yoga, power walk class or a break out session like Rewire your Brain for Hope with Rochelle Frazier and How plant life affects our health with John Grady Burns.

In addition to Dr. Andy Yarborough, guest speaker, Meredith Waguespack with Sweet Baton Rouge and Don’t Stop Just Geaux  shared what keeps her from stopping, how and why she keeps GEAUX’g!  She spoke from the heart and not a dry eye was left in the room.  

Saturday morning, Adam Braud with Adam Braud Fitness kicked off the day with a presentation on Stewarding Your Health.  He was funny and informative.  Many people shared their biggest take away was his explanation on the importance of sun to soil. 

Not only did attendees hear from dynamic speakers, work out with experienced premier fitness professionals but they also were able to experience beautiful properties like cocktail hour at The Burn, sunrise Yoga and power walking on the bluff of the Mississippi river to private garden tours at Magnolia Cottage and Choctaw Hall.  Attendees also enjoyed the beautiful and air conditioned Queen’s Room at Stanton Hall for Stretch and Rhythms classes along with HOT Yoga and FLOga classes on the lawns of Stanton Hall and Memorial Park.

We are so appreciative to our generous sponsors City of Natchez, local business owners that generously sponsored the event: The Well Clinic, Adam Braud Fitness, Sweet Baton Rouge, Media Furrate, Studyville, Hallelujah Wine and Spirits, Baton Rouge Family Fun, SPIRO, The Nest, Magnolia Cottage, Choctaw Hall and Murray Printing.

We are excited about the RENEW wellness retreat 2024 and hope to see you there! To learn more about RENEW visit website: https://yogastudio90.com/renew-a-wellness-retreat/ and follow our Instagram page to see news, interesting facts and upcoming events. @renew_a_wellness_retreat

 We have had many people reach out to sponsor our next event and if you’d like to partner by sponsoring please contact us to get in touch. We can’t wait for the next event! 

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We are completely grateful to celebrate 13 years in business so we’re throwing a fun Yoga party just for you. 

We invite you to Yogapalozza which will include a few different Yoga Classes happening at once. You’ll have to be here to see it! 

Music, prizes, HOT Deals, local wellness businesses will be here with their special offerings: Arnold Nutrition, Don’t Stop Just Geaux, Tavia Botanicals, Forever Lillies and Julien Aesthetics 

This experience is complementary and we encourage you to bring a friend and celebrate with us!  Reserve your spot by clicking the link below 

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