Day Of Needs

Intentional Strength with Sonya

Get ready for a purposeful and intentional strength training session with Coach Sonya! The strength exercises will focus on postural correction and back pain management.

You will need to bring some light dumbbells for the workout. If you do not have light dumbbells some great alternatives are cans of veggies or water bottles!

We will be sweating so bring a towel too if you're a sweaty human!

Healthy Eating with Hannah

What you need for today:


  • Large Mason jar w/ lid (alternative: small bowl)

  • 1/2 cup old fashioned or rolled oats

  • 1/3 cup plain yogurt

  • 2/3 cup unsweetened milk

  • 1/2 teaspoon vanilla extract

  • pinch of salt

  • 0-2 tsp honey or maple syrup

  • optional: chia seeds or ground flax meal (creaminess), chopped nuts (texture), protein powder (protein boost), nut butter, sliced fruit or berries


Make it gluten free: Use gluten free oats

Make it dairy-free: Use plant-based milk & yogurt (soy, oat, coconut, nut milk)

Make it vegan: Use the milk & yogurt options above and swap maple syrup instead of honey

To take it to the next level, grab a couple more ingredients!

Banana Chocolate Chip: 1/2 ripe banana, sliced and 2 Tbsp dark chocolate chips

Pumpkin spice: 1/2 cup plain pumpkin puree, 1/2 teaspoon ground cinnamon, 1/8 teaspoon ground cloves, 1/4 teaspoon ground nutmeg

Chocolate Peanut Butter: 2 Tbsp peanut butter (almond or sunflower works too!), 2 tablespoons unsweetened cocoa powder

Longevity with Leah

Be prepared with a yoga mat (or towel) & bottle of water for guided breath and movement. We will be working within the realm of the concepts below.

Key Words

Prāṇāyāma is a Sanskrit word to describe yoga breathing exercises that have the ability to quickly increase our energy, release stress, improve our mental clarity.

Asana. The word asana simply refers to the physical poses and postures practiced during yoga.

Vinyasa is a style of yoga characterized by stringing together poses into a flowing sequence.