I am excited to announce the launch of my new podcast – The What’s the Pasta!? Podcast! To quote my intro jingle “The podcast where the pasta of the day could be anything and everything from thoughtful discussions of wellness & spirit to candid conversations about culture & life. All served with a cup of mindfulness and a side of sass!” ‘The What’s the Pasta!? Podcast’ is now available on Spotify and iTunes which you can access via the buttons below. If interested, please listen, rate, review, and subscribe as well as share with your friends! I sincerely hope you enjoy what I have to offer with this new venture. Thank you for all of the support!
In this 35 minute class, I guide you through a juicy, full-body focused flow with the intention of indulging in all that In this 45 minute class, I guide you through a challenging flow with the intention of building strength, stamina, and trust to move thru all aspects of your life. Level: Intermediate-Advanced Emphasis: Full body Postures: Warrior 2, Revolved Lunge, Wide Legged Forward Fold, Standing Splits Duration: 45 Minutes
In this 35 minute class, I guide you through a juicy, full-body focused flow with the intention of indulging in all that the practice has for you. Level: Intermediate-Advanced Emphasis: Full body. Postures: Wide Legged Forward Fold, Side Lunge, Warrior 2, Side Plank, Forearm Side Plank. Duration: 35 Minutes
In this dynamic class, I guide you through a full body focused class in just 28 minutes with the intention of being dedicated and engaged with the present moment. Level: Intermediate-Advanced Emphasis: Full body. Postures: Revolved Crescent Moon, Warrior 2, Triangle, Core Stabilizers. Duration: 28 Minutes
In this action packed class, I guide you through a challenging vinyasa flow aimed at helping us get committed to the moment and the experience. Level: Intermediate-Advanced Emphasis: Full body. Postures: Crescent Lunge, Warrior 2, Triangle, Revolved Crescent Lunge, Side Plank, Wild Thing. Duration: 30 Minutes Includes music!
In this compact and succinct class, I guide you through a challenging vinyasa flow aimed at helping us become more present and then unlock our power. Level: Intermediate-Advanced Emphasis: Full body. Postures: Airplane Pose, Warrior 3 Pose, Bear Pose, Falling Star. Duration: 40 Minutes Music – Any music you like!
In this 40 minute class, I guide you through a short and sweet Vinyasa flow you can squeeze into your busy day! This class is aimed at opening and releasing tension as well as building strength and stamina in mind, body, and heart. Level: Intermediate-Advanced Emphasis: Full body. Postures: Side Lunge, Warrior 2, Revolved Triangle, Half Moon, Wild Thing Duration: 40 Minutes Music – Any music you like!
In this 35 minute class, I guide you through a short and sweet Vinyasa flow with a full body emphasis you can squeeze into your busy day! Level: Intermediate-Advanced Emphasis: Full body. Postures: Mountain, Crescent Lunge, Exalted Warrior, Warrior 2, Tree, Boat Pose. Music – Any music you like!
In this hour long class, we check in on our foundations and ground down to build and rise upward. Duration: 1 hour Level: Intermediate-Advanced Emphasis: Core, legs, arms. Postures: Warrior 1, Revolved Triangle, Wide Legged Forward Fold. Playlist: YouTube/Zoom Yoga – Burn – https://open.spotify.com/playlist/1Bw… Song Placement: “Fading” by Shallou for when we flow Sun A unguided, “I Feel You” by Sol Kaskade for building Sun B, “Shades” by Tchami for flowing Sun B, “Rain on Me” by Lady Gaga & Ariana Grande, “..Last Day” by Shallou for cool down, “New Endings” by Bon Vie for Savasanha.
In this hour long class, we aim to release tension from our bodies, minds, and hearts while also doing the necessary hard work to be successful achieving that sweet release. Prepare for a juicy class that gets into all those tight, tense areas of the body as well as a good sweat too! Duration: 1 hour Level: Intermediate-Advanced Emphasis: Hamstrings, hips, shoulders, chest, front line, back line, and side lines Postures: Wild Thing, Half Moon, Chipasana Playlist: YouTube/Zoom Yoga – Funky – https://open.spotify.com/playlist/35g… Song Placement: “Heal Me” by Lady Gaga for when we flow Sun A unguided, “The Journey” by Sol Rising for building Sun B, “Can You Feel It” by Boehm for flowing Sun B, “Say a Prayer for Me” by Rufus Du Sol for Core, “Electric” by Alina Baraz feat. Khalid for cool down, “Immunity” by Jon Hopkins for Savasanha.
In this 30 minute class, we softly move to and from gentle restorative postures to release tension from various spaces in the body and promote relaxation. This mini class perfectly integrates into a more rigorous exercise and vinyasa yoga regime, allowing you the opportunity to slow down and rejuvenate. Level: All-Levels Emphasis: Full body, back, chest, shoulders, hips Postures: Supported Child’s Pose, Puppy Pose, Butterfly Forward Fold, Supported Fish, Easy Twists, Legs Up the Wall Playlist: YouTube/Zoom Yoga – Restore https://open.spotify.com/playlist/1Qz… Song Placement: Simply play from beginning to end.
In this hour long class, we connect to constant source of strength, power, and light that we all have within us and use that to move through challenges. Just as clouds are temporary to the sky, our struggles and challenges are temporary to us, we will always get through them and back to the sun. Duration: 1 hour Level: Intermediate-Advanced Emphasis: Full body, shoulders, hips Postures: Stargazer, Airplane, Revolved Dancers Playlist: “YouTube/Zoom Yoga – Astral” Song Placement: “Breathe Deep” by July Child is for when we flow Sun A unguided. “Take Me Higher” by Sol Rising is for when we are building Sun B. “Love Can Only Change You” by Sol Rising is for when we flow Sun B. “Stupid Love” by Lady Gaga is for when we do core. “Stargazer” by Sol Rising is for when we cool down starting in Swan Pose. “Maybe They Will Sing For Us Tomorrow” by Hammock is for Savasana.
In this 50 minute class, I invite you to find patience for the situation and for yourself, to find your strength to work through challenges, and to find your breath to keep calm as you navigate the journey. Duration: 50 minutes Level: Intermediate-Advanced Emphasis: Full body, core, shoulders, and back. Postures: Handstand, Warrior 3, Airplane Playlist: “YouTube/Zoom Yoga – Edgy” – https://open.spotify.com/playlist/6lX1VfYkDp57Id8gsSgApZ?si=dLBh4vgKS_iRc4FTTUygAQ “Back Down” by Bob Moses is intended for when we flow Sun A twice through without guidance. “Tearing Me Up” by Bob Moses is intended for when we build Sun B. “Underwater” by Rufus Du Sol is intended for when we flow Sun B. “You Were Right” by Rufus Du Sol is intended for when we do Core. “Southern Sea” by Garth Stevenson is intended for Savasana.
In this hour long class, I invite you to feel and experiencing everything that comes up for you in your body, your mind, and your heart. I encourage to keep breathing through the easy and good, the hard and the dark, and continue the journey. Duration: 1 Hour Level: Intermediate-Advanced Emphasis: Fully Body + Hips Peak Postures: Flying Squirrel, Horizon Lunge, Crow
In this hour long class, I invite you to accept where you are and what you are experiencing, trust the process you are working through, and trust your own self to find your way. Duration: 1 Hour Level: Intermediate-Advanced Emphasis: Full Body + Core Postures: Side Crow, Revolved Crescent Lunge, Prayer Twist, Revolved 1 Legged Mountain
In this hour long class, I invite you to make the choice to bloom where you are planted, even if you find yourself in a space that feels difficult to bloom and flourish in. Recognize that you have what it takes to rise up and add beauty to the world where you are and as you are. Duration: 1 Hour Level: Intermediate-Advanced Emphasis: Full Body, Hips, Core Postures: Birds of Paradise, Wild Thing, Side Lunge
With at least another month of quarantine ahead of us, we all have even more time to watch movies and binge television shows, listen to podcasts and stream music, and of course, read! I am rounding up some of my favorite pieces that I have ever written in case you are interested in exploring some writing by Johnny La Pasta! See the options below!
My story of working and experiencing success with the concept of manifestation. It’s an allusive force, but one that can be powerful and real. Read the full piece here.
Exploring the quotation: “Your thoughts and words are like stones dropped into still waters, causing ripples to grow and expand outward. The power you have to make impact on the world is far greater than you could ever image.” Read the full piece here.
A discussion of the absurdity of the student loan crisis in the United States and a call to action to still live your life loud and proud even if you have student loans. Read the full piece here.
My observation of Corporate America and the absurd and disproportionate reactions that executives and the like have to minor problems in the scheme of the world. Something that will definitely have to change after this pandemic. Read the full piece here.
An overview of some of the practices that fit people do. Some are practical for incorporating now, others maybe more so later on. Read the full piece here.
Recipes
Pastas:
Since we are all stocking up on food and cooking at home, we are all probably eating a bit more pasta these days. Below are 3 of my favorite pasta recipes that would be great for this time. Easily swap and substitute ingredients as you prefer.
Published on Elephant Journal, this piece a discusses how travel can be an avenue to becoming more present and to discovering much about the world and ourselves. Read the full piece here.
At the start of the quarantine in California, I reflect on the challenges of this unique time and maintain that I remain cautiously hopeful. Read the full piece here.
Questions I am asking myself and reflecting on in this time of quarantine. If interested, grab a journal and work with some of these questions on your own. Read the full piece here.
In the wake of the COVID-19 pandemic which has led to yoga studio closures, I will be offering virtual yoga classes via Zoom for my students and anyone else who would like to join!
Classes are completely FREE! I simply want to connect with my students during this unique time.
If you would like to make a donation for class, you can Venmo me @Johnny-Newnes
See the updating schedule and RSVP via the Google invites below
I love getting together to catch up with my friends over drinks and/or dinner, it’s one of my favorite ways to see my friends and spend my free time. At the same time, however, there are only so many dinner slots in our schedules to dedicate to friend meetups. Also, drinks and dinners add up fast from a cost perspective (amiright or what?) So in an effort to inspire more friend get-togethers because it is a part of a healthy and happy lifestyle, here are some other friend-time activities that aren’t just drinks and dinner that you can enjoy with those special humans you decided you liked enough to keep around for a while!
Being the yoga instructor, #healthyfoodporn hashtag using Instagram cook, and lifestyle blogger that I am, I often receive a lot of questions about how to get fit and stay fit. Friends, acquaintances, and strangers come to me for my advice on how they can achieve greater health. I offer my tips and tricks like in the blog post here, and I always always alwaysstand firm with my belief that being fit is about creating a healthy lifestyle for yourself that you can sustain over a long period of time rather than a quick fix diet or work out program. Also important, I always remind that a pant/dress size or scale number does not equivocate good health, but rather an overall feeling of wellness and ability.
All that being said, people still want to know how us-in-shape-people do it. I know lots of in shape people, and most of us have several things in common with the way we live our lives. So, I will share those with you now so that maybe you can see what we do and if those things appear to be ones you can do in your own life.
1. We prepare much of our own food
Fit people still go out, fit people still get take out; but fit people also buy whole food ingredients and cook/prep many to the majority of our own meals. By purchasing quality ingredients and handling the preparation of them, we are able to control the amounts of fat, sodium, sugar, etc. in our food as well as manage our portions. It’s just an integral part of the lifestyle. It means carving out time to shop for the groceries, cook, and pack the food; it means hella Tupperware and a messy kitchen, but you feel great, often saves money, and it can be more flavorful too!
It’s true; fit people make getting in movement an absolute priority in our day. I hear a lot of excuses along the lines of “I just don’t have time,” and that very well may be if you are just hoping for a random hour to open up in your day so you can fit a sweat in. The fact is, no matter how busy fit people are, they schedule the time for exercise in and rarely negotiate about it. It sometimes means getting up an hour earlier to make it to a before sunrise yoga or aerobics class or having lunch at your desk so you can squeeze in a gym sesh or spin class over your lunch break, but fit people will make it happen no matter what. Why? Because it makes us feel strong, it makes us feel good, and it makes us healthier and happier the rest of the time! The sacrifice of an hour is well worth it.
3. We drink tons of water –
We are very blessed in the Western world to have access to clean running water. As much fun as water slides are, a much better use for all that water is using it for hydration! Hydration comes with many various health benefits including aiding digestion, purifying internally, releasing water retention and bloating, and even revving up metabolism. Fit people end up sweating a lot, and so we need a lot of water to replenish, and when we get it, our bodies are the happiest!
4. We sleep –
Fit people make sure to get ample rest and sleep; when you’re active, it is important to allow your body to recuperate on the daily. A lot of us might be considered grandmas in that we choose to turn in early so that we can catch a full 7-8 hours, but here again, we make it a priority and it feels so good!
5. We are active in our free time –
A lot of fit people choose hobbies and activities in their free time that involve getting outdoors and moving, and they genuinely enjoy it. Here again, it is all part of the lifestyle! For me, I enjoy taking my dog to the park after work or going on a Saturday hike, some people enjoy surfing in the mornings or playing football in the park on a weekend afternoon. These are all activities enjoyed in addition to normal exercise and movement that we simply find fun and fulfillment in while also being active and getting fresh air.
6. We eat, a lot –
Yes, we prepare much of our own food, yes we control our portion sizes, but that doesn’t mean we are eating just kale and orange segments. Healthy people eat every few hours and make sure to get plenty of good foods with lots of nutrition. Starving yourself for 10 hours straight does not equal health, feeding yourself nutritionally rich foods every 2-4 hours usually does. Which would you choose?
7. We say no –
Sad Panda, but sometimes we have to say no. Sometimes we turn down the slice of cake if we’ve been having too much sugar or we opt for the chicken and vegetables rather than the burger if we’ve been going to town on the carbs and salt. This is NOT to say you can never have the cake or the burger, but you have to check in with yourself and see what is going to make you FEEL the best, and sometimes that means saying no.
Here’s a sad Panda for you
8. We say YES! –
Living a life of strict eating patterns that never permits a little indulgence is not fun or sustainable. It is important to enjoy what life puts on the plate for you, and sometimes that is a big pizza or brownie Sunday. Don’t be afraid to indulge and enjoy: make sure to treat yourself! Complete deprivation is not the goal here, its balance. Your dessert Monday through Thursday might’ve been a small piece of dark chocolate, but on Friday go ahead and have the Pizookie! You are golden! I live by an 80%/20% rule: 80% of the time I eat those traditionally healthier choices, 20% of the time I eat whatever the hell I want without apologies! So eat up me hearties yo-ho!
So, those are some of the things us “fit” people do. But remember, even if you are starting a new fitness journey, be kind to yourself and love yourself as you are now and along every step of the way!
As we continue forward into the New Year, there is an extreme emphasis on health and fitness with many, many people resolving to pursue better health and fitness for themselves in 2016. Now, if you have read my latest post MODERATION-BALANCE-LIFESTYLE, you will know that I believe in finding a kind way to get one’s self into a greater state of wellness with a more healthful lifestyle that one can sustain over a long period of time. If you hadn’t read that post, please do.
I am, however, fully aware that many of you would like quick health tips to adopt into your life to obtain a better shape and hopefully build a healthier lifestyle overall. And so, I am happy to share some of those with you here. Many of these will be tips that you have heard before, but I repeat them here because in my experience, they work. I will keep them short and sweet so that they are easy to remember and refer to.
Ciao friends and a very Happy New Year to you! And with it being the New Year, I know that there is a definite focus and even craze around New Year’s Resolutions; specifically health and fitness based resolutions. It seems to be the same story every year. On the one hand, it’s great; it’s wonderful that folks can look at the beginning of a New Year as a time of renewal and a time to make changes. On the other hand, however, I find that New Year’s resolutions, especially those around health and fitness, lead people to be unkind to themselves in the pursuit of their goals and more often than not end up abandoning the journey towards those goals a month or two into the year. I mean not to sound arrogant, but because I do appear to live my life, eat well, and remain in good shape, every year around Christmas and New Year’s my friends and family, my colleagues, my students, and even complete strangers ask me for advice about how to become fitter, healthier, and remain that way. So today, I am going to talk a little bit about how I have found success and offer you some tips into how you may as well!
The pace of our lives constantly changes; in one season of your life you are moving quickly as you flow from day to day, and then suddenly you find yourself frozen in a position that you may or may not enjoy. The truth is that we cannot always control the pace of our lives; at times it will be too fast, at times too slow giving you a sensation of being stuck, and at other times it will be just right. No matter what, we must learn to adapt, we must learn to be able to go with the flow as well as be able to remain still with a sense of peace.
To reflect this, I have a yoga sequence that I teach in my advanced power vinyasa classes when I feel like myself and those around me might need to practice stillness contrasted by flow and vice versa. I call it my Build, Hold, and Flow Yoga Class.
In this challenging class, we build the main section – the Sun B – one posture at time: one posture for 5-8 breaths, then a chaturanga, then the first posture again for 1 breath, then we add another posture and hold for 5-8 breaths again really highlighting the new posture, and so on and so on. In this way, we must pause in each posture that we add and hold still for a challenging amount of time. I encourage the students to find their best expression of the posture and then focus on their breath and just be okay holding still with where they are at in their practice. Finally, we flow the entire Sun B to contrast the slow build of the sequence. The strength series later on in class is also slowly built, but constantly moving forward with little to no breaks. Overall, the class alternates from very slow to quick flow and mirrors the paces we experience and different times in our own lives.
This sequence has helped me when struggling to adapt to the changes in pace of my own life and my students seem to like it too, plus it is a killer work out! I hope you enjoy my Build, Hold, and Flow Yoga Class!
Johnny La Pasta 