I’ll be teaching a 5 class yoga series at The Pilates Place in Timonium beginning 3/31. More details below.
I’ve also added 2 Pilates reformer classes (Mondays 1pm & Fridays 11:30). Click here for information on student packages
We are still zooming Saturdays 9:30. It’s a committed group that likes the comfort of a live class at home.
Beth Graham
Free Pop-Up Yoga Classes!
Tuesday 3/1 @ 530pm
Thursday 3/3 @ 12pm
Yoga Instructor, Beth Graham will lead these 1-hour classes with a focus on proper alignment which will allow the body to lengthen and open by using our muscles - the result is no wear and tear on your joints. Rather than forcing our bodies into a position to achieve a pose, we will meet our bodies where they are and modify poses to work with our natural alignment. This style of yoga will help you to maintain functional movements that we do in our daily lives such as carry a child, work in the garden without back pain, walk on the beach without achy knees, and climb stairs with balance.
The classes that Beth teaches are sustainable, freeing, efficient, and smart. You won’t be getting into pretty yoga poses that you see in magazines or on social media, but you will be focused on alignment of your body – think “head, shoulders, hips, knees and ankles all lined up”. Many aches and pains result from chronic misalignment from our feet to our knees, to our hips to our back, and even to our shoulders. This style of teaching corrects alignment of the body and ensures less stress is placed on the spine, joints and soft tissues.
Class will end with rest and recovery – you’ll leave feeling like you worked your muscles, but with a feeling of relaxation! Classes are limited to only 10 students so that you get the attention you deserve and have the space you need. Bring a mat if you have one - if not, we will have some available. Pre-registration in Mind Body is required.
To see our full schedule of reformer classes, click here.
WEATHER UPDATE
One Room Left! Wanna Get Away?
Email me at beth@bethgrahamwellness.com
Check us out at bethgrahamwellness.com/retreat
the first group!
simplify.connect.enjoy
Hello All,
Just when I was saying, “we need to build a better block”, it showed up!
This blog is from John Kibby a chiropractor, runner & yoga practitioner who I’ve known for 20+ years. A few of you have already bought the block and have given it favorable reviews!
Live your life & yoga fully
- Beth
Instagram @wristbuddyblock
https://www.wristbuddyyogablocks.com/
Here is John Kibby’s blog:
TRANSFORM AND ENHANCE The vision for creating the Wrist Buddy yoga block focused on transforming the traditional, flat, rectangular yoga block design, with an intuitive, contoured and ergonomic upgrade. Our guiding thought was, "Your Hand Isn't Flat, Your Yoga Block Shouldn't Be Either".
Wrist Buddy’s innovative design replaces the stressful backward wrist bending, high wrist compression and awkward grip with more comfortable wrist position and a more stable, secure grip. Essentially, Wrist Buddy represents the first yoga block crafted with an enhanced, truly ergonomic, contoured design to match the shape of the hand. It benefits the user by shifting weight from the wrist to the palm, reducing backward wrist bending and decreasing potentially harmful wrist compression that can lead to pain or discomfort. Yoga-related wrist pain is becoming more common, so easing the high wrist compression is critical for long term performance. In addition, the feathered-finish hand impressions on the Wrist Buddy blocks strengthen your grip, enhancing your confidence in balancing poses to further boost your practice. All blocks should feel this great.
SAFETY AND PERFORMANCE For many, being active and pursuing better health isn't just a hobby- it's a lifestyle decision. From sun-up to sun-down, you try to keep your family and yourself moving in the right direction. With health and fitness, you demand the best from yourself and your equipment, because there's no time for anything less. The performance-enhancing design of the Wrist Buddy yoga blocks allow you to safely push yourself a little bit further, while feeling safe and secure, as you pursue higher goals.
WHAT'S YOUR VISION? Let's face it. Life involves risk. Accepting and wisely confronting risks can help you experience positive changes in life. So equip yourself with the best and watch your progress soar. The Wrist Buddy yoga blocks can be the springboard that brings your personal yoga vision to life. There's never been a better time to upgrade.
Yoga FREE Trial
If you would like to sample my Online Course now you can!
https://www.bethgrahamwellness.com/online-courses
The complete course is yours to sample for FREE
Use coupon code YOGA at checkout (Expires September 10, 2021)
Saturday 9:30 Zoom Yoga
Yes! We are still going strong most Saturdays
Email for more details: Beth@BethGrahamWellness.com
$17
Homeschool Coaching
If you’re on Facebook or Instagram you’re aware of what’s up!
Before teaching yoga full time I was a “homeschool mom”. We started in 2000 & homeschooled through high school.
This summer I kept hearing come August the parents are going to be “done” and you know what? They were right.
I started a Facebook group to post videos, share curriculum & support the parents and after one month almost 700 have joined.
Homeschool “How To” Parents Coaching Class
Sunday, August 29 at 5pm ET via Zoom
(Yes! You will be able to ask questions. The class will be recorded on a private YouTube link for all.)
Email for more details & to register Beth@BethGrahamWellness.com
$17 per family
“Oh, magic hour, when a child first knows she can read printed words.”
— A Tree Grows in Brooklyn
For us back in 2000 the answer was simple - we wanted to be with our kids. Circumstances today are more complex but the choice of whether or not to home school may be even simpler now.
We homeschooled our 3 kids for 13 years and my husband and I agree it was the best thing we ever did.
Everyone wonders, “can I do it?” Yes! Of course you can.
Parents are their kids’ first teachers, and never stop teaching them. You already are doing it, you’ll just be expanding what you now do.
There are many ways to homeschool, from very formal instruction programs like the Calvert School program, to “unschooling” where there is very little structure. You get to experiment and choose what works best for your family. One size does not fit all.
We leaned towards more structure in our curriculum and focused on fundamentals like math, english, science, and history. We wanted them to do well academically, but our primary goal was to wind up with curious kids who loved to learn, and who would remain lifelong learners.
As you can see from this website, I am in the fitness and wellness business. I’ve also worked in the insurance industry and started my own insurance agency. But what I’m most proud of on my CV is being a mom to my 3 kids.
At 59 I can look back and consider what things in life I might change. I’d never change the decision to home school.
The oldest started in 5th grade, the middle one in 1st grade, and the youngest was just 3 when we began 20 years ago. I taught the youngest two how to read. We had the opportunity to all read the same books and we traveled often. Our first trip was to Costa Rica for 3 weeks. These shared experiences brought us very close together.
The kids all went to the University of Maryland and excelled there. Now the oldest is a front end designer at a tech company. The middle one is a wellness coach, and the youngest is in the insurance business like her dad (and granddad).
I will coach you in a group or privately on the nuts and bolts of homeschooling so you can get started. I’ll provide links to resources (curriculum guides, textbooks, how-to books, online documentaries, field trip ideas). I will help answer your questions and allay your fears (“what about socialization?", oh my!)
Homeschooling is very different from traditional school. There are no set hours or days. You make the rules. You are the teacher, but you may choose not to teach like a traditional teacher. We relied on the excellent teachers that wrote the books we used, and we were always there to answer questions and help overcome problems. Our kids mostly taught themselves with the help of the books and other materials.
I am forming parent group zoom classes now. I’ll present “how to” topics in these meetings to start and there will be discussion and question and answer sessions. Each class is $25.
I can also work with you privately but recommend the group meetings because you will learn a lot from each other.
Email me for more details and a welcome phone call: beth@bethgrahamwellness.com
Please share this with anyone who might be interested. Thank you!
WARNING: Please don’t leave this page thinking that everything went perfectly when we homeschooled. Don’t think I was confident. I was scared. It seemed like a huge responsibility and the thought of messing up my kids was always on my mind at first. Still I knew it was right for all of us and I leapt into the uncertainty. I’m so glad I did.
Simplify.Connect.Enjoy
After seeing Bodhi Tree for the first time in 2018 I knew it would be an ideal place for a yoga trip. I have reserved a block of rooms for February ( 2/19 - 2/26, 2022 ). Want to see more? Here are some memories.
Please email me (beth@bethgrahamwellness.com) to let me know if you'd like to come after looking for yourself!
When – February 19 to February 26, 2022
Where – Bodhi Tree Yoga Resort - A stunning GREEN resort in Nosara, Costa Rica
How – Fly to Liberia Airport
What is included –
Balinese style resort rooms and facilities
Bodhi Tree shuttle service to beach, restaurants, town
Daily Morning “athletic” alignment focused yoga class with Beth
Daily Afternoon or Sunset restorative yoga class and meditation with Beth (times will vary so beach sunsets can be enjoyed as well)
3 daily Spa Meals (on arrival 2/19 dinner only). Food includes chicken, fish, eggs, gluten free, dairy free, vegan, vegetarian and all is Plant Based
2 Salt water infinity pools for laps or relaxing plus shade is available pool side with umbrellas and various covering
Manduka brand yoga mats, cork blocks, bolsters and meditation cushions
Gym – full gym with cardio equipment and weights
Wi-Fi
Costa Rican Taxes (13%)
5 – 10 minute walk to expansive beach
Extras not included –
AirFare
Transport to and from Bodhi Tree (can be arranged for you once you have flight schedule)
Libations at the bar – tropical drinks, wine and beer
Casada & Juice Bar – smoothies, juices, salads, sandwiches, baked goods and other drinks and snacks
Spin and Cardio Classes on site
Pilates Reformer Classes
Bodhi Tree workshops
NOT TAUGHT BY BETH – extra yoga classes (included are 2 daily classes with Beth)
Bodhi Tree Spa – 6+ types 60- 90 minute massages, facials, manicures, pedicures
Offsite activities – surfing lessons, stand up paddle board, horseback riding, zip line, off site restaurants
Trip / Travel Insurance / Any Mandated Medical Testing
Gratuities
Accommodation Choices and Prices
King Bungalow
1 King Bed
Private bath and balcony
$2595 per person (2)
$ 2,590 double occupancy
Single Queen Room Types
(one queen size bed)
Treetops Queen
Jungle Queen
$ 2,690 single occupancy
$2190 per person double occupancy
Double Queen Room Types
(two queen size beds)
Jungle Queens
$ 2,395 per person double occupancy
$500 per person non-refundable deposit required
(if your plans change, every effort is made to resell the space and refund your deposit if possible)
This will be a varied group with individuals, friends and married couples. All participants will be comfortable in this fabulous setting!
Simplify.Connect.Enjoy
Note from Beth:
Meet Karen! We have known each other for close to 20 years when homeschooling our now adult kids. I love staying connected with our similar message about food & health.
Karen’s focus is adding a variety of veggies (& fiber!) to your meals. It is not about being a meat eater or vegan (after 30+ years of being different forms of vegetarian/vegan I’m now a meat eater). It is about eating fresh, unprocessed & nutrient dense foods to boost immunity & health.
If you’d like help achieving health goals & ending yo-yo dieting contact Karen at KarenDaGravaMD@yahoo.com
I did most of my growing up in the 70’s. When I was just a little kid, I was curious about the world, and particularly drawn to my Aunt Kathy. She is my mom’s younger sister. She was only 14 when I was born so barely an adult as of my earliest memories. She was so cool with her hippie style, VW BUG, and all the best music of the time. And she was also vegetarian. She baked her own brown bread that I couldn’t get enough of. I later learned that she became a vegetarian for humanitarian reasons but I became passionate about health and nutrition and my interest in vegetarianism soared in my early teens.
That was 40 years ago but it began my journey to learn as much as I could about the science of eating well. I did become a vegetarian myself for about a year in high school, but since my mom had no interest, it was all on me. She was supportive. She took me to the local Co-op, where I’d volunteer my time for a chance to shop there but cooking for one, at age 15, against the mainstream had its challenges. I remember making Tennessee Corn Pone, from the Laurel’s Kitchen cookbook, which sounded so good. Unfortunately, I accidentally used a Tablespoon of salt where the recipe called for a teaspoon. Oops! It was terrible but my mom didn’t want to throw away all that food so she said I’d have to eat it. That experience pretty much suspended my foray into vegetarianism for a very long time.
My passion for vegetarianism may have faded but my passion for health and nutrition did not. I read all the latest books on the subject and unfortunately, for quite some time, followed the popular recommendations, which for much of the 80’s, 90’s, and beyond was to eat low fat. I was so opposed to eating fat that when my kids were growing up, I secretly worried that they weren’t getting enough fat to absorb fat-soluble vitamins. Thank goodness I learned the value of good olive oil because we at least had that! I began only buying organic produce whenever possible, even joining several co-ops over the years. I grew gardens and worked in community gardens and began only buying humanely treated animal products, preferably from local farms because I had learned it was healthier. My education on the mistreatment of animals came slowly and more recently.
While teaching in the elementary public schools of Baltimore City, we brought in a young woman from the Cooperative Extension office with whom I co-facilitated a school garden and a “Eat the Rainbow” curriculum to teach my little PreK students the value and pleasures of eating a variety of plants. We sauteed kale that we grew and made salads and delicious smoothies.
A few years ago I decided to become a Certified Integrative Nutrition Health Coach. I thoroughly enjoyed learning the dietary theories and unpacking all the conflicting science around nutrition. I tried various things along the way. I had been eating a low carb (sometimes Ketogenic) diet, which seemed to be an easy way to maintain a fairly lean body. I avoided starchy vegetables but got tons of leafy greens and other lower carb veggies, AND a lot of meat and other animal products. Then, through my coursework I was introduced to the Blue Zones and the Mediterranean Way of Eating (WOE) that proved to promote vitality and longevity. I decided that this is how I wished to eat. Longevity runs in my family and I figured, if I’m going to live to 100 or more, I’m going to do it as a young, active person, rather than be confined to a nursing home, dependent on someone else to take care of me.
I bought a book called the Mediterranean Method by Steven Masley, MD, which takes the “famously healthy and life-enhancing “prescription” one step further, adding a “skinny” twist: he focuses on…a low-glycemic load.” Reintroducing all the carbs (even without much bread or pasta) caused me to gain weight. To be perfectly honest, I probably could’ve done fine but I had a few personal, and family crises causing grief, followed by the pandemic, which led to emotional overeating. Despite my passion for health and nutrition, I had developed a pretty unhealthy relationship with food.
Fast forward to this past winter. I had been doing a great deal of personal growth work and I finally chose to get control and be the healthiest me I could be. I was learning as much as I could about the Mediterranean WOE and began losing weight, slowly.
In March, a Health Coach I “met” in a Facebook group invited me to join a 21 Day Gut Reset Challenge offered by Danielle Arsenault, founder of Pachavega Living Foods Education, yoga and Certified Raw Chef instructor. I don’t even think I knew it was vegan when I signed up but one thing I knew was I was going to learn how to make things taste great! The first 21 days of April proved to be amazing! I ate copious amounts of fabulous plant-based foods and was never hungry. I learned the importance of eating sprouts and how easy it is to grow your own! The concepts Danielle taught in the challenge reinforced lots of things I learned in my Health Coaching courses such as the importance of consuming a wide variety of plants, eating at least a little fermented food, and sea vegetables (seaweed). But I also began to shed pounds! Over 21 days I lost 7 pounds (and a few more since the 21 days ended).
My suggestion for making it simple to eat the way I’ve been eating is to designate a prep day. Put a couple pots of beans on the stove, cook up a couple different grains (brown or wild rice, farro…) or pseudo-grains (quinoa, amaranth), chop, grate, or spiralize some veggies, make a couple of dressings or sauces, make a soup. Maybe even throw some of it in the freezer to simplify a busy week in the future. Then, for several days, all you have to do is throw things together! I’ve been starting every day with water (plain or with lemon juice or apple cider vinegar, or a detox tea with perhaps ginger and turmeric), then a green smoothie, usually filled with all kinds of seeds and superfoods in addition to leafy greens, other veggies, and some fruit. I might add Ceylon cinnamon, vanilla, cacoa, fresh herbs, coconut, ginger, almond butter, anything goes! I find taking the extra few minutes to make my meals look pretty is worth it in the form of self-care. We eat first with our eyes!
I’m also learning to slow down. I always taught that it’s better to eat slowly but my thinking was only that this gives the brain a chance to recognize that we’re full and signals us to stop eating. However, taking a few deep breaths before beginning a meal slows the stress responses in our bodies and gives the digestive system a chance to fully engage. Also, chewing (even our smoothies) mixes amylase from our saliva with the food and begins the process of breaking it down for digestion.
I fully believe in a predominantly plant-based diet. My motto is eat real food! Your food should BE ingredients, not HAVE ingredients! At this time I feel fantastic, but I’m not ready to commit to a 100% vegan diet just yet. However, when I do eat chicken, for example, I’ll have a whole lot of veggies and about a third of a chicken breast on the side or cut up on a salad or in a stir-fry. Make veggies the star of the show! I honestly believe that eating whole foods, mostly plants, will make me the healthiest, happiest version of myself and that the rest of my excess weight will drop off naturally. And now I wish this for the rest of the world!
Beth’s note
Meet Edye! This past year she really slowed down from a life style that was filled with work & personal travel. Also Edye & Steven love the Baltimore restaurant scene. There are many in town that I’ve been in & bumped into them! A night out at a restaurant is a lovely treat, but nothing beats cooking at home to meet wellness goals (and this is a taste to stay turned to the next blog post!)
We took charge of our health this past year with Meal Planning. We wanted to eliminate multiple grocery store runs, and increase our home cooking. Within a few weeks, my husband, Steven, realized he had dropped 10 pounds. It was shocking in a very good way.
We also became diligent about moving our bodies. This was as much about supporting our mental health through social interaction as it was about our physical health. We took it to the next level in February when we had the blessing of spending 5 weeks in the spring like weather in the California desert. We enjoyed sunny days and massive vitamin D during the winter season when we would usually have been locked inside. We kept up our home cooking and added hiking & walking to our regular yoga.
Our rental home did not have a scale. To our surprise (once again!), we came home to the great news that Steven had kept off his previous 10 pound weight loss and I dropped 7 pounds!
The moral of our story is that for the first time in many years, we put ourselves and our health first this past year. We got to know each other all over again. Our careers took a back seat and our health was front and center. And by reprioritized our lives we bought a second home in the desert! We now look forward to spending more time together & taking care of ourselves.
Edye Fox Abrams
FREE – Weight Loss Coaching
If you or a friend need coaching support to meet your goals Matt Markiewicz is offering a Super Shredz 30 day weight loss challenge (see his 4/24/21 blog post inspiration)
June 1 – June 30!
Email Matt matthewjmarkiewicz@gmail.com (3 spaces left)
Beth’s Note: Meet Matt! I am enjoying sharing stories of those who have set a goal and succeeded. No one will say it is easy. Lynne cussed at the Zoom class & I am sure there were days when Hal did not want to run (see previous 2 posts). Matt is an example of determination & discipline.
Hope you enjoy! It’s all about how to enjoy the adventure even with the twists & turns that surprise us.
I had hit rock bottom. I was 284 lbs. I wore size 48 pants and XXL shirts that were starting to get too tight for me. I felt powerless and ashamed of my body. I believed that this had “happened” to me. Girls wouldn’t look twice at me (unless making fun of me). I dreaded gym class and having to struggle while my classmates had fun. I didn’t know what to do and felt lost .
Looking back, this was the best thing that could have happened to me. Ten years later I’m living my dream. I’m a CrossFit coach and personal trainer, in the best shape of my life, and have been dating the love of my life for 3 years. Hitting rock bottom was my rebirth. I let go of the victim mentality that led to inaction. I realized that everything in my life was under my control. Whether I could control a situation or not didn’t matter: I took control of my life and recognized that I controlled my destiny.
Losing weight is simple: a caloric deficit will lead to weight loss. The true work begins with finding the motivation and dedication from within. For me, the flip switched on for my New Year's Resolution. My resolution was simple: become who you’re meant to be. I didn’t give myself any options. I made the choice to change my life and stuck with it.
This rebirth led to a completely new life for me. Going from spending hours playing video games in the dark to working hard in the gym. My life now revolves around helping others and is dedicated to health and wellness. I got my degree in Kinesiology, am a personal trainer, CrossFit coach, health coach, and yoga teacher. I help others flip on this switch too. To make the choice to be their true self. To lose weight for good. To make healthy habits and live life to its fullest. No more excuses, no more exceptions.
Through my own studies and experiences I’ve figured out the formula for weight loss. More than weight loss though, this is the formula to a healthy and happy life. To increase your quality of life, to do the things you love for longer. Creating healthy habits that support the activities in life that give you purpose and meaning, and not just pursuing a number on a scale. It all comes down to nutrition, fitness, and accountability & support.
Nutrition is eating healthy food that supports and enhances your body’s capacities. Fitness is increasing your ability to move and live your life. Accountability & support means surrounding yourself with people that will aid in your pursuit of a healthier life.
My life completely changed when I chose to take back control of my life. I realized my life’s mission was to help others do the same. Taking responsibility for your health is a simple way to take back control of your life.
There’s no better time to start than today.
If you or someone you know is interested in learning more about online coaching, be sure to follow me below:
Facebook: Matt Markiewicz
Instagram: @mattmarkiewicz
Email: matthewjmarkiewicz@gmail.com
