Yoga Strong

Two studio owners, Steph Alston and Rachel Brooks, join me today, for the first in a series of conversations where we explore the realities, joys, challenges, and learning experiences of studio ownership.Both Rachel and Steph own, manage, and teach at studios that cater to less commonly targeted populations, so we talk about the why and how of that. And we talk about how they found their ways to studio ownership.  We also get into money things like paying themselves and teachers, opting for contractors vs. employees, the need for transparency in the industry, and their personal journeys toward financial stability in their businesses.  Connect on Instagram: Rachel, Seeking Space Yoga, and Yin Yoga Space Steph and Santosha Yoga CollectivePrevious episodes with these guests: Steph: episodes 205, 227Rachel: episode 188Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

This past week I did a terrifying thing. It excited me and it's what I asked for, though. I spoke at an event. And I'm sharing this to illustrate the importance of saying yes to scary opportunities. And the need to trust yourself and give permission to explore and experiment. This is about owning your voice and building a creative life that is unique to you.Takeaways:Say yes to scary opportunities and trust yourself to figure it out as you go.Give yourself permission to explore and experiment.Own your voice and build a creative life that is unique to you.Pay attention to your body language and how it impacts your emotions and feelings.Embrace the space between excitement and terror and step into scary opportunities.Remember that your voice matters and keep nurturing it.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Missy Bunch, a neurology expert and movement teacher to the pros, joins us today and I'm so excited! This is a juicy and vulnerable conversation and we talk so many things, from motherhood and movement science to business and making dreams come true.Some of today's takeaways:How authenticity and vulnerability on social media helps to connect on a human level with others and invite successExpansion doesn't always happen in the way we expect or choose, but it's important to say yes to opportunities and trust that everything will work out.Having limited time can actually increase productivity and focus. Balancing work and parenting requires communication, trial and error, and adaptation.Women claiming themselves and stepping into their power can have a profound impact on the world.Balancing motherhood and running a business requires prioritization and being present in the moment.Eye movements in yoga practice can stimulate the brain and improve brain health.Incorporating eye exercises into yoga classes can enhance the students' experience and promote brain-body connection.Yoga teachers can experiment with different eye movements and positions to engage different parts of the brain and enhance proprioception.Connect with Missy on InstagramChapters00:00 Introduction and the Importance of Authenticity on Social Media08:08 Childhood Dreams and Embracing New Opportunities27:57 Navigating Expansion and Growth36:00 The Unexpected Process of Expansion44:34 The Power of Women Claiming Themselves52:39 Balancing Motherhood and Business01:03:31 Productivity in Limited Time01:13:14 Balancing Work and Parenting01:31:00 The Connection Between Eye Movements and Brain Health in Yoga01:46:27 Experimenting with Eye Movements to Improve ProprioceptionWeekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

It's often said in yoga classes that emotions are stored in our hips. It's offered as a statement but today, I want to offer it as a question to explore. TakeawaysEmotions are not necessarily stored in our hips; they are part of our overall human experience.We are more than one thing, and our emotions can be felt in various parts of our body.The hips are connected to the chakra system, representing safety, security, creativity, and expression.Pain, pleasure, and discomfort are subjective experiences that vary from person to person.Yoga practice can help us build a relationship with our bodies and explore different sensations and emotions.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

In this conversation with longtime yoga and movement teacher Carling Harps,  we explore the value of observation and experimentation in teaching, managing imposter syndrome, the transformative power of becoming a parent, and her multidisciplinary movement journey. We also dive into the power of curiosity, embracing vulnerability, and asking for what you need in a relationship, and the joy of rediscovering oneself after a breakup. Follow Carling on InstagramWeekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Today I share my newfound appreciation for anger and the importance of allowing it to flow through me. Recently, a beloved tree next to my house was cut down and it evoked some intense emotions. Through the experience, I came to understand the power of expressing anger and grief without apology and the value of having a witness who can hold space for these emotions. I share reflections on the process of embracing anger, alchemizing it into beauty, finding poetry in difficult experiences, and allowing anger to guide your growth and self-discovery.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Sales copywriter Kaili Meyer of Reveal Studio Co. is all about owning her voice. She joins us today and we go deep on business, authenticity, and writing to sell.  Some episode highlights:  - Why showing up as yourself is the way to magnetize clients - Five things to do when starting a new business - The four buyer types to understand- How writing and copywriting differ and why we need both - How to prevent burnout as an online business owner - The place all women should be investing money  - and so much more!Check out Kaili's Instagram and website.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

I love watching women claim themselves. The process. The unfurling. The courage.  Today I'm fired about it.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Jamie Heron, a movement teacher and personal friend, joins us. We laugh a lot, and we talk about authenticity, taking up space, and challenging societal expectations as forms of resistance and empowered development. We explore how movement practices are interconnected and why it can be empowering to move beyond identifying with certain labels and dogmas, to create freedom for exploring their essences and the relationships they invite us to explore. We also talk community building, fashion and personal style, and fear and process as a natural part of growth.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Steph Alston joins for the first episode in a new series dedicated to yoga studio ownership. We're here to offer support to current and prospective owners and fill in some of the gaps in the larger conversation about not just studio ownership but the entrepreneurial life.Some of what we explore: The importance of knowing your whyPractical advice and seeking guidance from mentors, lawyers, and others Understanding and living your values as a business ownerRecognizing and addressing your weaknessesConfidence, overcoming self-doubt, and leaning into discomfortIf you'd like to do the Brene Brown's Dare to Lead Values exercise that we talk about in episode, click here.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

In this episode, we explore the difference between vinyasa and power vinyasa yoga.  I share my personal definitions of vinyasa and power and how I teach them as well as some community comments and definitions shared in a recent conversation on my Instagram. We also talk about the lack of standardization in the industry; the importance of clear language in class descriptions and marketing; the origins of power yoga and how it has evolved; and how definitions and practices may vary across groups.  Links to a few things mentioned in the episode: To practice with me online, visit Studio B.To participate in Flow School, click here for IRL or here for online.Content correction: in the episode, I said that in 1940 women couldn't own property. That's incorrect; by 1900, that right had been granted by all US states, but it wasn't until the mid-1970s that women could apply independently for credit lines (i.e. without a male cosigner).  If you find the gender aspects of the conversation interesting, consider reading this article about yoga pioneer Magana Baptiste. Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Today we talk the messy middle of life and the importance of acknowledging the challenges and losses we face. About the need for teachers to recognize that everyone is navigating their own internal landscape and to approach their students with empathy and understanding. I also share my approach to teaching handstands in a yoga flow, with focus on creating a sense of success and expansion for students. We talk about what it means to be brave and curious in our teaching journeys. I share a bit about the importance of mentorship and why I've been leaning into that space. If you'd like to learn more, visit my website.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Iona Holloway, a breathwork facilitator and creator of Brave Thing, joins us today. We talk how bravely taking action and embracing heartbreak and imperfection to catalyze personal and professional growth. We talk about how breathwork can be a powerful tool for self-discovery and transformation and a supportive add-on to a yoga practice. We  also dig into business building, including the importance of cultivating boundaries and sustainable practices,  finding voice, and showing up for the muse.Connect with Iona through her website, by trying her free Meet Your Inner Child Breathwork session, or through her breathwork app, Soul. *Sign up for Zero2Brave: 5 Brave Things. 5 Days. Who will you become!?Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

We're joined today by Rodrigo Souza, a teacher of adaptive and accessible yoga. He shares his evolutionary journey since sustaining a life-changing spinal cord injury at the age of 33, paralyzing him from the chest down. Some episode highlights:Embracing imperfection and overcoming the fear of sharing your voiceIdentity is not fixed and can evolve after life-altering eventsYoga can be a powerful tool for healing and cultivating self-compassion.Choose your response to life's challenges with grace and curiosity.Creating a safe and inclusive space is essential for yoga teachers to facilitate personal growth and self-discovery in their students.Being loud and advocating for inclusivity in the yoga community is crucial for making yoga accessible to all individuals.Chair yoga as a valuable practice that can make yoga accessible to disabled individuals, providing them with the physical and mental benefits of the practice.Serving the disabled community through yoga can be a rewarding experience that allows teachers to learn and grow in their own practice.Connect with Rodrigo through his website or Instagram. Chapters00:00Introduction and Purpose01:02The Power of Connection02:13Language and Voice03:11Overcoming Fear of Speaking05:25Vulnerability and Sharing Your Voice08:07Embracing Imperfection09:50Love and Changing Relationships10:54Identity and Life Transformations17:22The Reality of Time18:30Learning Swedish and Embracing Culture21:13Shifting Identity After Injury23:11Yoga as a Tool for Healing25:50Choosing Your Path and Embracing Change27:07Navigating Difficult Times with Grace29:05Cultivating Self-Compassion32:38Choosing Your Response to Life's Challenges36:15Finding Ease and Effort in Yoga39:29The Beginning of a Yoga Journey44:31Defining Spirituality45:45Spirituality and the Collective47:02Finding Spirituality through Yoga49:20Yoga for All Bodies52:09Challenging Ableism in Yoga57:47Expanding Yoga Practices Worldwide01:03:31Facilitating Yoga for Disabled Individuals01:09:13The Responsibility of Yoga Teachers01:11:31Grief and Yoga01:18:08Moving Softly and Befriending Emotions01:26:10Yoga as a Tool for Self-Acceptance01:28:04The Gift of Yoga01:29:00Creating a Safe Space01:30:31Being Loud and Inclusive01:31:30Chair Yoga and Accessibility01:33:10Learning from Each Other01:33:45Teaching Yoga to Disabled Folks01:36:35Serving the Disabled Community01:37:03Embodying the PracticeWeekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Today I'm reflecting on the concepts of restoring and re-storying ourselves, inspired by some big transitions I'm navigating as the parent of a child soon to be leaving home for college. He will become a new person and I will, too. But what happens before then--and now? This is about grief and love, and choosing to rewrite certain stories about ourselves as a way to honor our unique timing and processes. Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Trisha Durham joins us today! She's a movement trainer who "helps curious people to move more comfortably, kindly, competently," and we talk about the process of finding her voice as a teacher.  We talk about her journey from Ashtanga to vinyasa, finding freedom in movement, how to develop and make money as a teacher, and so much more. Connect with Trisha through her website or Instagram.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

There are so many things to pay attention to while teaching--movements, words, people in the room, music, where to stand in the room, and why. And more. It's a lot. Today we talk about what I think is one of the most important aspects to pay attention to and cultivate--and it may surprise you. Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Today we talk Flow School, my online program designed to help yoga teachers tap into their creative sequencing and find their authentic voice. Flow School helps you understand the why behind your choices, offers a supportive community of like-minded, rule-bending teachers, and provides tools and resources to support you in leading the kinds of classes that light both you and your students up. Next round starts January 13th. Learn more and sign up here! Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

As we near the end of the year, some questions are alive for me and I share them with you, along with some insights from a trip this week to a clothing-optional hot springs. We explore the themes of letting go, having conversations with our pain, and how embracing uncomfortable spaces can expand us.  And if you'd like to give it a listen, here's the Sexy Sunday episode on my Naked 40 project that I talk about in the episode.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Today, we're talking about voice, y'all! The power of voice applies to everyone, not just yoga teachers. Today I share three practices to help you own the hell out of your voice by building safety and trust in yourself. We also talk body language because that's a big part of voice, too. PS: Yoga Strong merch is here!  Support the show by snagging some here.Weekly stories by email from Bonnie’s HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner