Mix up your morning routine with Hilary’s everchanging mix of cardio intervals and strength moves! Your body will get a total remix…

Kettlebell + You = STUD! Join up Minna’s noon time series to learn the basics and get muscle tone from head to toe.

Hey Ladieeeeeesssss….Jessica and Hilary are your first thing positivity crew! Banish those nasty thoughts and get some feel good cardio/strength boot camp style moves in a totally ladies only supportive environment…Starts Monday!

Don’t drive around to view the wildflowers…RIDE by them! With Jodie! And gain some pedaling fitness for all the upcoming rides!

WTH?! TRX?! Oh yeah…Rebecca is CHF’s ONLY certified TRX Suspension system trainer, and she’s got the skills to use this former Navy Seals workout tool on your entire body. You = Really Fit. Do it.

It’s not a Torture Chamber, it’s PILATES! Find out what a great workout you can get from these springs and leather straps with Mandie Pitre!

If you’ve been taking classes or have dappled a bit in the practice but need to push it further, dive deep and go Beyond the Beginner class with Kim Schaefer in her new series on Saturdays:

Calling all Mamas! Join Zoe Mantarakis and bring your kiddo for playtime for them while mamas align with their breath.

Learning stillness of mind is an art. The art is named Meditation. Learn the art in this 2 hour workshop with Bea and discover a new way to relieve stress and tension!

The following are Castle Hill therapist Rachael Bercey’s top 10 suggestions for relieving body aches. This list originally appeared in April Dykman’s article, “Cheap Ways to Relieve Your Aching Back” in Forbes.

Rachael Bercey specializes in neuromuscular therapy (NMT), deep tissue sports massage, myofascial and trigger point therapy, and kinesio taping.
1. Look at how you’re sitting right now. Are you pointing your feet because they don’t rest on the floor? Is your chair on rollers, and if so, are you using your feet to stabilize it? Are you sitting on one foot (like I often do)? “Your feet should rest on something or be propped on something like yoga blocks or a sturdy box to avoid your feet hanging from or hooking under the chair,” says Rachael. “Even better is to prop the feet at a natural angle rather than flat — a rocking foot rest is a possible solution, but a bit pricey.” Also, your monitor should be at eye level, right in front of you, and the keyboard height should be adjusted to where your elbows can hang comfortably at the side of your body, shoulders are relaxed, and your wrists not bent up or down or to either side. “Good chairs are expensive,” says Rachael, “but you can go to the dollar store and find something that will raise your monitor,” she says. Or use something you have around the house. To adjust your keyboard, consider a keyboard tray that attaches under your desk.  Cost: $20 for a keyboard tray
2. Get up every 45 minutes. Rachael says lack of movement is often the cause of body pain, so set a timer to sound off every 45 minutes to remind yourself to get up and walk around. She says it’s easy to get used to the timer and to start ignoring it, so try recording a message to yourself instead. You may be more likely to pay attention to the sound of your own voice. Cost: Probably free, since it’s likely there are already alarms and apps on your phone and computer
3. Engage your abs. When you exercise or stand in line at the grocery store, how is your posture? Do you engage your core muscles? Obviously you don’t need to squeeze your abs as hard as you can while standing in the express lane, but stand evenly on both feet and don’t slouch. “If you stand with your legs closer together, it’ll help you stand more erect and use the core,” says Rachael. Also, relax your jaw. “Many people clench their jaw when they workout to stabilize their body,” she says. “Relax the jaw and engage the core.” Cost: Free
4. Drink more water. I know, I know. You’ve heard it a million times. “Dehydration lowers viscosity in your body,” she says, “which can lead to aches and pains.” The general rule is to take your weight in pounds and divide it in half to get the number of ounces you should drink. If you work up a sweat, drink more. Cost: Almost free to free, depending on where you get your water
5. Rethink your bags and purses. If you carry a laptop in a backpack, use both straps. “I know it’s nerdy, but a waist belt on a backpack is really helpful, too,” she says. If you carry a side satchel, switch up which shoulder you sling it over. As for purses, if you’re guilty of toting around the kitchen sink, Rachael says to rethink your necessities. “Think about what you really need, and lighten your load,” she says. “I know ladies who have scissors and tape in their purses — you can find that wherever you’re going if you really need it!” Cost: Free
6. Walk a mile in your shoes. Rachael likened our bodies to a house.”Good shoes are like your foundation,” she says. “If there’s a problem there, like a crack in the foundation it’ll refer upward, causing other problems.” It’s hard to offer advice about footwear, however, because people are so different in terms of structure, lifestyle, and habits. But if your running shoes are worn out, that can cause problems in your feet, ankles, and knees on up. “You also want to switch out your shoes,” says Rachael. “Don’t wear the same pair to the gym and then to work in the yard. Rotating is better for your feet.” If you aren’t sure if you’re in the right shoes, go to a specialty running store or a shoe store that offers gait analysis (you might even go to a few before you decide to buy). Cost: Approximately $100 for a new pair of shoes, though there are both cheaper and more expensive shoes out there
7. When you’re injured, start with ice. If you injure yourself on Saturday and can’t see a doctor until Monday, you can alleviate some pain by icing the injury. “Sometimes an injury isn’t visibly inflamed, but it’s internally inflamed,” says Rachael, “and heat can exacerbate the problem.” Until you know the nature of the injury, start with ice, especially for the first 48 hours, she says. “Cold reduces blood flow to the area and can inhibit pain receptors,” she says. “When you remove the cold pack, the blood rushes back to the area, but sometimes the pain is still reduced or gone completely.” (One exception to the rule on icing: if compartment syndrome is suspected.) Rachael says if you don’t like cold sensations like ice packs, try putting a heating pad or warm water bottle on your stomach. “That can distract you from the cold sensation,” she says. Cost: $11 for the ice pack Rachael likes best (or free if you already have one of your own)
   
8. Try the tingly stuff. Another pain relief solution Rachael recommends is ointment or gel like Traumeel or BioFreeze. “Traumeel is homeopathic and topical, and comes in ointment and gel form, though I prefer the ointment,” she says. “You can get it at a health food store, and one tube can last a couple of years.” Cost: $20 for 3.5 ounces of Traumeel or $8 for 4 ounces of BioFreeze
   
9. Use tennis balls off the court. This is a travel-friendly tip especially great for cramped coach seating on flights, airport layovers, long car rides and other physical discomforts. Place a tennis ball between you and a wall to work out knots and stiff muscles in between your shoulder blades, in your glutes and hamstrings, and other tight areas. “It’s super cheap and easy to pack,” says Rachael. “I like using a wall because it gives you more control than if you place it on the floor and lay on it.” Cost: $5 or less for a pack of three
10. Go high-tech. Got low back pain? Yes, there’s an app for that. Rachael says there are a lot of apps that are good for the body, but the one on her phone is called Pocket Therapy. You select your injury, and the app gives you suggested exercises to alleviate pain, plus helpful visuals. Rachael also likes free mediation apps, Nike Training Club to get moving, and Daily Dozen Posture for exercises to improve your posture. Cost: Free for Nike Training Club, $2 for Pocket Therapy and Daily Dozen Posture

First up: a running series training for a 5K. Great for beginners, or seasoned 5K’ers looking to improve performance (click on the flyer to sign up):

Next, Jodie puts the pedal to the pavement, getting you and your bike out on the road:

Early mornings next week might be rough, but with Hilary and Jess in your corner anything is possible!! Click the flyers above for more info on their series starting next week.

Get your Springtime glow on with Dido as she unwinds your mind and body with Restorative Yoga on March 17th.

We are so excited to host Dr. Douglas Brooks in Austin on March 23rd-25th. There will be additional themed asana classes with Libby Dembe and Mandy Eubanks on Sat/Sun.

Maricarmen returns from her retreat to get your core radiant! Another round begins Tuesdays at 10am on March 27th.

How Long have you been a member at Castle Hill?

1 year

What is your regular routine at Castle Hill?

I see Tatum twice a week and then work out on my own 3 days out of the week. Sometimes I go for an outdoor run or ride my bike and sometimes I run on the treadmill and use the other machines in the gym.

What changes have you made with your Health & Fitness Lifestyle since becoming a member of Castle Hill?

Fitness and working out has become one of my top priorities. Tatum emphasized putting effort in a healthy nutrition plan was just as important as the effort you put in the gym so my eating habits changed dramatically and I now have a mostly vegetarian diet and I consume a lot more fruits and vegetables than ever before.

Do you take classes?

I occasionally take the cycling classes.

What is your favorite class/instructor?

My two favorite instructors are David and Jessica.

Do you personal train? If so with whom?

Yes. Tatum Maguire.

What motivates you to keep on track?

My initial motivation was envisioning myself meeting my goal weight. Now, the progress I have made and feeling better and healthier as I continue to train and eat healthy keeps me motivated.

What have been the biggest obstacles with fitness?

Staying disciplined to work out after a long day of work or early in the morning on weekends was the most difficult part, but once I began the workout I always felt great and was happy that I didn’t slack off.

What are you most proud of?

I am most proud of the fact that I finally did something about my weight. I had been struggling for years and I finally took the steps to do something about it.

What’s your greatest health & fitness achievement?

My greatest achievement thus far is having lost 39 lbs., 2 dress sizes and being stronger and healthier than ever!

Are there areas that you are still working on?

I am still 21 lbs. away from my ideal weight and hopefully I will have achieved it this spring.

When you are not working out at Castle Hill what do you do?

I currently work as a Probation Officer for Travis County. My favorite things to do for fun is to spend time with friends while we share a bottle of wine, learn about photography, paint and I especially like cooking and making up my own recipes. Recently I have enjoyed making healthier/vegetarian versions of popular Mexican dishes.

Any thoughts you can leave us with?

I would have never accomplished what I have thus far without Tatum! Her immense knowledge, professionalism and dedication are part of the reason that has kept me going on this healthy path and kept me coming to the gym as well. She took the time not only to discuss and teach me how to work out but also teach me how to eat and she showed genuine interest in all of it. I have had other trainers in the past that were quite the opposite and left me swearing never to have another trainer again. She completely changed my perception about having a trainer and I am so grateful I met her and that she is in my life!

Thank you so much Cynthia, it’s great having you as a member of Castle Hill!

Morning Practice in the Shala

In the past, the “Ashtanga Pilgrimage” has drawn me to Mysore, South India where Guruji (Sri K. Pattabhi Jois), daughter Saraswati and grandson Sharath shared the lineage of this curious practice which swept me off my feet many years ago. Guruji passed away on May 18, 2009 and now Sharath and Saraswati are teaching countless practitioners who visit each year, not to mention their tours around the world to various Ashtanga hubs. I bow to them with love and respect for providing a home for ashtangis from all over to convene and practice and for keeping the spirit alive in Guruji’s shala. Guruji used to say that having two teachers is like having two doctors attempt to cure you for one ailment, that different medicines used together are dangerous. For this reason and for others which we are seeing among various yoga communities, we must choose our teachers wisely.

India does have it's share of lovely beaches...

Early on in my days of learning the Ashtanga method, I was blessed with a teacher named Rolf Naujokat www.yogabones.org. Rolf embodies love, humility and compassion. He is a friend to all – a true lover of humanity and animals alike. He treads lightly upon the earth and because of him it is a better place. He shows by example that yoga – asana, meditation, and pranayama – will permeate the body and mind with health and vigor. In his 50′s, he is able to sit tall in full lotus posture for hours on end and assist students tirelessly. While I was there, he was teaching from 5-11:30 AM everyday, 5 days a week, week after week, month after month. Rolf teaches that asana (the physical practice) is not the ultimate goal. He encourages interest in other activities. One of the things I love the most about Rolf is that he always has time for students. He truly steps up with open arms and genuine love. He is willing to be a teacher and a friend.

The mornings in Rolf’s Anjuna shala begin with a silent puja in front of Guruji’s photo and a group chant of the ashtanga yoga mantra. We are led by Rolf’s soft voice to honor all the teachers who came before and we ask that the “veil of illusion” be removed by our efforts in yoga. Just as I do at my home in Austin, we practiced traditional Ashtanga Mysore style Sunday through Friday, only Rolf chooses a traditional uneven floor of cow-dung covered with bamboo leaves. While practicing here, students learn to accept the cold morning Goa temperatures, sudden loud music of neighboring hotels and mosquito visits at sunrise. On full and new moon days, Rolf teaches Pranayama (breathing) classes – North Indian techniques and/or Ashtanga Pranayama according to students’ capacities.

Rolf and me at the Shala

Over the years I have become attached to methods and teachers, I have struggled with wanting specific guidelines, I have yearned for a clear and concise map to blissful living. Yet as a teacher of yoga myself, I often remind students that ultimately the practice is their teacher. I have come to understand that the truth lies inside each of us. We are unique and our paths are not all the same. For those of us who find ourselves on a path which involves yogic postures, may we remember the wise words of Rolf’s wife, Marci, “the postures are meant to serve the body and not the other way around”. The postures are just a tool. We practice and learn to treat ourselves with love and patience, and then take that love out into the world.

Namaste,

Jenny

~Read more about Jenny Wicke on our instructor bio page

Let your yoga practice bloom this year! Try our 31 Day Yoga Challenge!