The joy of spending time with people that get you. It is a salve for the soul. Make plans to spend relaxed, easy moments with friends. Give yourself enough time to really settle in and share some laughter and joy.

If those good friends aren’t nearby, call them up and make plans for when you can get together. Start the process of connecting, so you have something to look forward to.

Wind down towards the end of the week (and the end of this challenge) with some quiet, slow yoga. This sequence can be practiced right before bed, or anytime that you need some quiet time.

It is our last dance session of this challenge (and hopefully the first of many this month!). So choose 3 songs to play back-to-back and get your dance on. One song is great, but three feels like a holistic mood transformation - and that’s what we are looking for right! Turn it up!

This 30 minute yoga class helps you drop into the body (and out of the mind) by moving in repetition, without too much stress on the body. Enjoy the clarity you’ll find on the other side.

Practice this short, yet powerful Breath of Joy. Your mind and body will thank you for moving stuck energy and replacing it with joy.

Make a recipe you’ve always wanted to try and give yourself adequate time to prepare and enjoy the process. Plan ahead, make a list of everything you need and make the process of cooking part of the fun!

Take care of that one little task that’s been taking up space in your brain. I.e. opening old mail, nailing a board that’s been loose, fixing something that’s been lying around, organizing a drawer, etc.

Taking care of that little thing, will clear a big space - just think of how every time you walk by, you think about it. Don’t forget to celebrate after you do!

Enjoy this 11 minute warm-up to practice on its own, or before yoga, movement, a walk or bike ride.

It’s short and sweet, so hopefully you can remember it to practice in the days and weeks to come.

Take 10 minutes to send a note to a loved one or someone you haven’t talked to in awhile. Don’t let a lack of nice stationary slow you down, jot a kind note on a piece of journal paper - the reaction from your friend will be just as joyful.

Drop it in the mail right away! Out of stamps? Most grocery stores sell them or buy one at a post office kiosk.

Let’s start Monday off with some motivation. Our physical center, often referred to as the core, is our center of motivation.

I totally get it if starting off your week with core exercises isn’t for you - BUT give it a try. The hope is that once you bust out this 15 minute core sequence, you’ll feel ready for anything that comes your way this week. And inspired to tackle that “to-do” list. Have fun!

This sequence is less than 20 minutes and will help you feel more spacious and energetically lighter.

Today take time to truly unwind and create a little extra space by taking a bath.

Plan ahead if you can, so that you schedule it in.
One of my favorite things is to sneak in a daytime, weekday bath - that’s not really something I can do, but maybe you can??

Either way, use the time to unplug and decompress.

This Full Body mix of Fitness and Yoga will energize you from head to toe to help you Shine!

It doesn’t have to be much, but writing yourself a small love note will go a long way to reinforcing your self-compassion.

And hey, while you’ve got the scissors out - maybe you make a few more for the folks you share your life with.

It’s Monday again, so we are going to dance, but today is a little different…because we are going to JUMP.
That’s right. I live with a 3 year old and jumping is a big deal around here. AND every time we have a jumping session - the whole house is full of joy.

SO - if you are willing, put on some House of Pain and JUMP AROUND. (Or Bounce if that is better for you!).

Other jumping faves:

Beastie Boys - Sabotage

Talking Heads - Burning Down the House

Kriss Kross - Jump

You do you, if these aren’t your jam, I understand. Find something that you can jump (or bounce to) and have fun!

Take a pic of yourself enjoying a cup of coffee (or any bev) and send it to a friend! If they don’t immediately return a selfie back, ask them to!

Not sure who to send it to? I’ll be enjoying coffee all morning, and I’d love to hear from you!

608-465-4592

Today we FLOW! Enjoy this energizing 30 minute yoga class that focuses on the core and arms.

Try scheduling it in at a time that works for you: Upon waking up, over lunch or right after work are the best bets in my household.

YOU know what brings you joy more than I do.

So today, make a free-flowing list of all the things that bring you joy. I suggest starting in the morning over coffee (my number #1!), that way you can continue to add to it throughout the day.

Just making this list will bring a smile to your face, but it will also come in handy when you need a boost.

Today we FLOW! Join a LIVEstream yoga class with Cass to spark your inner joy and warm up from the inside out.

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Let’s start this month off with one of my favorite joy-building activities: DANCING. No fancy footwork required. Just put on your favorite song, and move around your space. Anytime of day works! I like this activity in the morning or night - and midday shake sounds good too.

Feel free to text me and let me know what song you are dancing to! 608-465-4592