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Thank you! Hope you have a peaceful day

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SELFCARE REWARDS WINNERS

 

It's easy to get rewarded! Enjoy our unique and diverse weekly program: Barre, Pilates, Strength Training, Vinyasa Yoga, Yin Yoga, Restorative + Reiki Touch, Myofascial TuneUp,  Chakra Meditation, and SoundBath.

VISIT US 3 DAYS A WEEK, or 12+ days a month for in-studio classes and/or spa appointments to receive a $20 gift credit towards a massage, classes, or to pay forward for a friend. Our mission is to help you establish a lifelong sustainable feel-good workout routine so you never want to quit on your health again!

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June Winners*:

                               

 

Anita

Beleza

Brian

Carissa

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Gina

Jenna

Katherine

Lia

Marcella

Shea

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* Glow Selfcare Rewards accumulate and don't expire. You can use them for any services and products.

* Your rewards will be added automatically within the 1st week of the next calendar month. You do not need to request anything. 

* Different types of rewards do not combine and are limited to 1 reward per 1 calendar month.

* To see and use your Glow Account $ Balance, please use the yellow Sign In button above via Browser, not an App.

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SFCITYGUIDES

WHY WE LOVE RESISTANCE STRENGTH TRAINING

 

3 Reasons we’ve been teaching resistance strength classes for 13 years:

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1. Resistance training (also called strength training or weight training) builds muscle mass, strength, anaerobic endurance of skeletal muscles, bones, and balances our hormones. More strength - more freedom - more energy - less pain!

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2. Studies show no difference between the gains found with a band and a free weight. Both are great - do what you love most!!

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3. Resistance bands are a safer option (why physical therapists and we love them). It’s unfortunately common to cause back pain and other injuries while training with free heavy weights. The bands load 1-150lb without the dangers of bending to lift and lower the metal off the ground.

 

Join our daily Glow Strength,  Barre, and Mat Pilates classes to build more strength.

 

 

NEW CLASS: GLOW STRENGTH

 

Add our anabolic training class to your routine to develop the density, strength, and power of your Major Muscle Groups to support your bones, hormones, stability, and stamina. Steady thoughtful 45-minute sequences combine classic strength training movements with heavy resistance bands and body weight for an effective workout that challenges and energizes.
 

Format: 45min, 70% standing, 30% mat

When: Tue+Thu 4:30p,  Sun 9a

Wear: grippy socks (required). You can purchase them at Glow, $9

Bring: nothing

Follow our IG for Movement Video Tips and inspiration.

Glow Strength Class
Eco Adventure
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GLOWING OUTSIDE: LISTEN TO THE OCEAN 

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First Sunday of August, August 4, please join me for a 5-mile Rodeo Beach hike and Meditation. We've been getting fit together, now let's take those strong legs of yours out into the wild. We will sit down for snacks and Meditation on the hike :)

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I know some of you can share my dream… which is: to plan a week-long hike on some part of the Camino trail in Portugal in late 2025. We can start by walking around the Bay Area baby steps ๐Ÿ˜„

At some point during the hike, we'll stop for an hour to stretch out, unwind, have a picnic feast, catch up, and take in the views. Slow down.

Whether you're a seasoned hiker or just up for some fun, you can do it! Bring your partners, kids, or whoever needs a little gateway, and down to enjoy a 3-hour walk with meditation. It's somewhat challenging, around 1,00ft elevation.

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Prepare: wear a light-down jacket, hiking shoes, sunscreen, and a hat. We can enjoy a sit-down lunch together.

Reserve: please sign up to 'RSVP', a complimentary gathering for members and all 10+ pack holders.

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HOT GLOW WALK: 2nd Tuesday

 

Join our monthly walking gatherings led by Kat to build a new, more active after-dinner habit and spart new friendships!

Next walks are: July 9, August 13 7:30p -8:45p.

 

Break free from the sofas & screens by joining us for a refreshing life change.

Lace up your walking shoes and stroll along with the company of great neighbors into the beauty of North Beach and surrounding neighborhoods. Let's finish our day breathing the fresh air, digesting our dinners while taking in the breathtaking vistas. We will alternate 2-3 routes that culminate with the inspiring view of the bridges and skylines that make all fall in love with San Francisco.

All levels, all ages: it’s a casual walk speed that allows for the walkie-talkie. Do bring your partners, and fur babies ๐Ÿพ whoever needs to be rescued from their screens :) 

Evening walks are amazing for our digestion, overall strength, stress relief, and improving our sleep.

Where: Meet at Glow at 7:30p to make a cup of warm herbal hydrating tea before heading out at 7:45p

Included in All Memberships and all class rates apply. Members can bring any amount guests complimentary. 

Reservations: required via Class Schedule

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GLOW BOOK CLUB: 3rd Tuesday

 

I invite you to my monthly reading LIVESTREAM gatherings to dive into spiritual and physical books that help us advance our yoga practice, discuss what were the most helpful learnings from the author, and share our personal experiences that were affected by the book.

The next 3 gatherings are: June 18th, July 23, August 20, 8a-9:30a via zoom

The book we're discussing in June is 'Yoga Myths: What You Need to Learn and Unlearn for a Safe and Healthy Yoga Practice'

Included in All Memberships and all class rates apply. 

Reservations: required via Class Schedule. 

Class Theme

Glow Monthly Curriculum

for Physical & Spiritual Growth

Saucha Yama - Master TidyingUp for Greater Wellbeing

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There are 10 Yamas and 10 Niyamas - yogic take on human values and ethical practices that help us reach our full potential for personal, spiritual, and professional growth, and to liberate us from the repetitive cycle of suffering. When we live in contradiction to the highest values, when we avoid taking the higher road -  we can get stuck in a rat. 

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This month, we invite you to align your life with the value of being neat.

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Listen to this post  'Master Tidying Up for Wellbeing' via APPLE PODCASTS >

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In this post, you will learn the importance of tidying up, how our physical and mental health depends on it, and the 5 simple steps you take every day that will not take you more than 5 minutes to implement more zen into your life. 

 

This month join us in aligning our moment-to-moment living with the value of Saucha, cleanliness. Saucha helps us keep things neat to support our mental and physical health. I love thinking of cleanliness in terms of the Universal Law of Correspondence: as within - so without. If our outer life seems calm and grounded, it is because we feel peace within. Have you ever experienced a sense of serenity being in a zen-designed home? I loved visiting Japan just for that reason. Or have you noticed how calm you feel when you check into a well-designed hotel room that has nothing extra lying around? Do you ever feel a sense of release, and lightness, as if a heavy backpack is off your shoulders when your home is organized and deeply cleaned? A neat house is so relaxing, right? This yogic value gives us an opportunity to close the gap between how we practice inner-outer cleanliness, how we want to feel, and how we want our surroundings to look. When we live in clutter - our thoughts are anxious, our homes unorganized, our cars are messy, our oceans are filled with trash, our air is polluted - there is no well-being possible for anyone. Even our computers can kick us out when we have over 20 tasks opened!

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Since I was 8, I remember that daily cleaning chores were just a normal part of house life. My dad used to throw away or hide things if we didn't place them back where they belonged. 'You girls obviously don't care about that hairbrush/toy/you name it/ enough if you didn't neatly put it back' was his philosophy. As rough as it seemed back then, I wish I had that freeing sense of non-attachment today ๐Ÿ˜„. My grandma Nadzeya (Hope) with whom we spent all summers, a school teacher and a farmer used to say: 'The neatest places are only neat because we do not leave our mess there.' Growing up & visiting my friends, my parent's friends, I still have vivid memories of homes that smelled and looked out of order, which usually related to an alcoholic parent. What I learned early on, mental-spiritual-physical dis-ease would be the reason for an unkept home. The truth about cleanliness is that the outer clutter usually represents the 'inner' disturbances, and vice versa - our physical & spiritual wellbeing cannot be optimal while living in a messy mess. Our nervous system, our operating system which controls our hormones, our organs, and our brain feels at ease when we are in an organized environment. Today I never take cleanliness for granted: I know it fosters health, and the opposite is also true.

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One Harvard study showed that clutter had a “strong negative impact on feelings of security, safety and other positive emotional benefits derived from a sense of psychological home,” a term that refers to the concept of “home” as a “vital source of meaning, belonging, and identity. And the opposite is true. Often, the psychological extremes of OCD are actually rooted in a dysregulated nervous system where the person feels chronically unsafe, in fight & flight. Once that's healed, the cleanliness obsession also goes away. Harmony inside and out is key to health. 

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When we fill up on food, TV, or belongings, we clutter and compromise the health of our bodies, minds, and our environment. By implementing Saucha into our daily life we can change how we make our buying decisions, and how we eat and consume entertainment. How does my body cleanse itself? How can I help it detox? To learn, you can listen to my Gut Health Podcast Episode 11, or read about Gut Health here. We can start by thinking about what happens to this item once I am done with it: is it going to fill up my trash bin? End up in the Ocean?  How much trash do I generate a week as a household? The trash bin size of my body? How is that acceptable? Are you buying pre-made food and your trash is mostly filled with food boxes? Can you learn to cook and eat in a way where you have ZERO food packaging waste? Let's work on that, together as a community!

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One zen master wisely said: When you have a free minute - spend it sweeping your street. I could not agree more. Instead of 'filling ourselves up' on TV, or substance of de jour, our health would benefit much better from the opposite, disconnecting from mass media, decluttering, and cleaning our homes. Wouldn't we all benefit from extra time spent on beautifying our surroundings? Maintaining our buildings, and infrastructure? Planting trees on sidewalks? Healthy-fying our bodies, homes, and surroundings. In ancient thriving cultures, esthetics were always a sign of healthy living. 

I have a friend Liza Evans, who is a talented Feng-Shui-based interior designer, and a contractor-developer. She came to my house a few years ago and helped me rethink my interior design, which made me feel 100% more relaxed inside my nest, and I believe led me towards finding a partner too. She was like 'why do you only have one bedside table and all these pictures of seemingly-single Audry Hepburn? Are you telling the universe that you don't want a partner?' Liza is incredible, and you can work with her, she works internationally too. Here is her contact info 

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Now, the moment of truth: how does your home, or your car look at this moment? Look around - can I stop by in 5 minutes by your home? Are you ok to give me a ride in your car? ๐Ÿ˜‰  Do you believe that you can have a super messy desk, but a very organized business, career, health, relationships, or finances? Remember, as without - so within. How we do one thing  - we do everything. It is key to spirituality and self-awareness. I think of Saucha as zen, beauty, and peace. I want my body to feel at peace, I want my home to be zen so I can feel more clarity, be more effective, and stress less throughout the day. I also like to live in a way that my home and my workplace are always ready for a spontaneous visit. I grew up with people just dropping in by my house with no warning! Do you enjoy how we all, as a community keep the Glow Yoga space neat for all? You know this is continuous spiritual teamwork, and how would my grandmother say: you and every member contributes to Saucha by cleaning up after yourself, and so very kindly not adding any mess, thank you, thank you, thank you. ๐Ÿ’ž

 

Five 5-Minute Daily Steps to Embody Zen at Any Age:

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1. I start my day by cleansing my body, emptying my dishwasher, tidying up my bedroom, and planning what to cook to keep my body clean & healthy. 

2. Every day I clear my mind from screens and data: I take a yoga class, or a walk outside to enjoy the surrounding beauty. 

3. Every day I take a mindful break to dust or clear all surfaces - keeping my shelves, furniture, and countertops zen. When I use any kitchen or housekeeping tools - I clean & put them away right after use. 

4. I end my day by organizing my workplace and my kitchen, starting up the dishwasher, and cleaning my body.

5. Before falling asleep, I practice Forgiveness and Letting go, clearing my heart, keeping my spirit light with this simple prayer: 'I forgive myself and everyone with ease. I trust that everyone is trying their best with the level of consciousness they have, and I will do even better tomorrow. I let go of all control so I can rest, and I trust the spirit to take the best care of me & everyone else for the greatest good of all.' 

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In addition to the 5 daily steps above, here are the Saucha Habits I've implemented over the last 10 years:

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1. I've replaced all paper napkins with cotton towels to reduce the compost too. I know that you've noticed that change at Glow, and I hope you've been enjoying our new practically waste-free bathrooms. We now produce 80% less trash at Glow - thank you all, it's been so great ๐Ÿ˜‡

2. I absolutely NEVER buy water or any beverages in plastic bottles and I try to minimize food waste & food packaging waste by cooking, and by shopping weekly at farmers' markets. 

3. I eat loads of veggies everyday to keep my tummy fresh and clean - fiber!

4. I replaced my plastic shampoos and body wash bottles with shampoo-conditioner bars and body-soap bars. My hair LOVES these shampoos by Tangie 

5. I keep all my drawers in Marie Kondo style - it's been really fun rolling up and color-coordinating my yoga pants ๐Ÿฅฐ

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How would YOU evaluate cleanliness in your life? Please contemplate it from every angle possible.  

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I look forward to seeing you in classes this month where together we will continue to cultivate self-awareness on our mats.

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Sending so much love. Let's stay curious to look for better self-care that serves our well-being, connections, and success in every area of this fascinating human experience โค๏ธโค๏ธโค๏ธ

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Natasha & Glowing Team 

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The material on my blog cannot be shared or quoted without my reference. Thank you for reading!

 

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SPIRITUAL RESOURCES I LISTEN TO:

 

  1. Adyashanti recordings - he has many recorded sanghas I like listening to on my walks >

  2. The Untethered Soul by Michael Singer (constantly, on repeat  - it's a lifelong reminder) >

  3. The Book of Awakening by Mark Nepo. I read it in print in the mornings -contemplative meditations to start my day with >

  4. Tantra Illuminated: The Philosophy, History, and Practice of a Timeless Tradition. by Christopher Wallis >

  5. The Spiritual Psychology teacher Michelle Chalfant's Adult Chair Podcast >

  6. Weekly recordings from the Spirit Rock The Heart Wisdom Podcast of Jack Kornfield >

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WHAT CLASSES DOES GLOW OFFER? 

 

Holistic Yoga, 360°Barre+Pilates, Trauma-Sensitive Mindfulness Education, Inflammation Relief & Massage are the pillars of the Glow Program. Whether you're 15 or 85 - daily strengthening paired with tension & stress release is essential for feeling good in your body. Your life is now. Here. In the city. Go outside, move, make new friends, learn new ways, and enjoy yourself every day. 

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ENJOY OUR WEEKENDS WITH WELLNESS EXPERIENCES

 

Your life is now. Here. In the city. Make it more meaningful, enjoy it, and do something different. We are bringing a variety of holistic leaders and healers to educate, unwind, nurture our spirit, and entertain our curiosity every weekend > 

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Complimentary Yoga Class for 60+ from homes on Thursdays at 10a

 

Please share this note with anyone over 60yo: we teamed up with NextVillageSF to offer a weekly accessible all-level friendly Yoga Class via Zoom. Anyone can join. Besides yoga, NextVillageSF has a fun schedule of free weekly social activities for our local retirees. See their Event Schedule and sign up

Take a Course: Self-Awareness, BreathWork, Meditation

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7 Ways to Heal Your Feet and Improve Your Balance

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Our feet are some of the most used and abused parts of our bodies. They carry us through life, absorb shock, distribute our weight, and adapt to surface changes when walking, running, and climbing. After years of teaching yoga to thousands of people, I have noticed that most of us have incredibly weak feet, ankles, and frozen toes. Just like Acme bread turns stale on the next day, our feet become immobile and rigid wearing shoes most of our life. This immobility is widespread and unfortunately contributes to many injuries, falls, and chronic back, hip, knee pain. Lack of foot strength and flexibility contribute to fallen arches, plantar fasciitis, and many other foot conditions. While knee and hip surgeries have been skyrocketing, most doctors would agree that the only way to prevent the surgery is to keep your body stable by making your feet strong.

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Each foot is made up of 28 bones, 30 joints, and more than 100 muscles, tendons, and ligaments, all of which work together to provide support, balance, and mobility. The only way to strengthen and reclaim the mobility of our feet is to perform focused barefoot exercises and stretches regularly. The great news is that all our classes at Glow are barefoot, helping strengthen, stretch, prevent deterioration, and undo the damages the shoes cause. In the video below, Jordan shares one simple way to activate your feet and toes at home. She also mentions an interesting fact: when your pinky toes are inactive - some of your leg muscles are inactive too. Using our toes turns on the vital supportive muscles in our legs, meaning that our balance and strength completely depend on the use of all of our toes. I find it fascinating; our body is intelligent in so many ways. Please remember, that knowing about it is not enough: transformation comes from regular practice. 

 

7 Steps for Your Feet To Unleash Your Body's Potential:

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1. Avoid wearing any pointing shoes, and shoes with the hard inflexible sole on a daily basis. 

2. In yoga classes, please pay closer attention to your feet: stretch your toes and press all of them into the floor in every standing pose, use them! If you have any special physical conditions and can't leave your house, please join our Complimentary Chair Yoga Class via Zoom, book via NextVillageSF

3. The best way to strengthen your feet is in one-legged poses: Half Moon, Warrior 3, Standing Splits, Tree Pose. While your standing foot is getting super strong, don't forget to flex or point your lifted foot, and stretch its toes; you can activate all 100 of your foot's muscles while it's free of shoes.

4. Add 1-2 weekly Barre classes to your routine: with careful attention paid to feet and toes, there are many opportunities to activate and strengthen.

5. Try our Yin classes to release all tension and myofascial congestion in legs and throughout your body. Long holds in Yin classes restore your posture, and release long-term stress. 

6. Join our Saturday 10:30a Soft Flow+Foamrolling Class, where we explore our body and use tools like Therapy Balls to get deeper into the tissues.

7. Create a new habit of stretching and flexing your toes for one minute after you take your shoes off.

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