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White Swan Yoga

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White Swan Yoga

(603) 626-9642

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Yoga Deconstructed®
Break it Down: Regress to Progress
UnWreck Your Neck
Pilates Deconstructed®
Movement Logic
Yoga Anytime

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If you missed our Instagram live today, and you wa

If you missed our Instagram live today, and you want to watch it, simply go to the reels section on @yogawithsuzanne ‘s IG.

And big thank you to everyone who was there!

If you have any questions about anything, we discussed, feel free to add them in the comments or DM us 💪🏼

P.S. my necklace is @charmcandy_xox

Ashley’s first session with me was on 9/27/22. S

Ashley’s first session with me was on 9/27/22. She did a 45lb Lat pull down that day and now 1 year later she can now do a full chin-up!!

One of the main reasons Ashley came to me because she was having shoulder pain so this is a huge accomplishment!

Her strength training program is based on these 5 movements patterns:

1. Squat
2. Hinge (Deadlift)
3. Vertical Push
4. Vertical Pull
5. Horizontal Push
6. Horizontal Pull

IMO, these 5 strength training movement patterns are the bare minimum that every human over age 30 needs to stay healthy, strong and pain free.

Over the last year in addition to these 5 patterns, she has learned lots of other lifts BUT I make sure that these 5 movements are progressively overloaded…which is why she went from a 45lb vertical pull to pulling her ENTIRE BODY WEIGHT one year later.

Ashley is a phenomenal Pilates teacher who also incorporates strength training with her clients and the best part of this “chin up achievement” story is that it was a complete surprise!

Here’s what happened:

She was teaching a client how to do vertical pulling on the Cadillac and need to do a demo.

When she started the demo she told her client that she would only get half way up but instead she did her first ever chin-up!!!

Congratulations @ashleyfranceshoffman!!!!

Join @yogawithsuzanne and me on Friday at 12:30 pm

Join @yogawithsuzanne and me on Friday at 12:30 pm PST for an IG Live!

We’ll discuss how we make weekly online strength training sessions in the gym work from opposites sides of the country.

Here’s a few of the topics we’re excited to share with you:

1. The difference between private weight lifting sessions on zoom at home vs. using FaceTime at a a commercial gym like Planet Fitness.

2. The differences between private online weight training sessions at a gym that has squat racks, hex bars, belted squat machines AND machines. vs. at a commercial gym that only has machines.

3. Changes in how you teach and practice yoga after 12 months of virtual one-to-one strength training sessions + Pilates on the equipment.

4. Let us know in the comments if there are any additional topics you would like for us to cover or any questions you have for us.

We can’t wait to see you on Friday!

This 25lb single arm overhead press is 7 years in

This 25lb single arm overhead press is 7 years in the making.

Can you tell that I’m disciplined AND patient?

#celebrateyourwins #thisis51💪 #liftheavy #menopausestrong #osteopenia #hypermobility

The professional photos from @lbsoy and @wombhealt

The professional photos from @lbsoy and @wombhealthfm ‘s wedding are ready! There’s hundreds of them but here’s some highlights. My mom and dad came to LA from Tulsa to celebrate 🎉 Can you tell that Farzad and I love to dance at weddings? 💃🏼 🕺🏻

Happy Friday ya’ll! Here’s your good news for

Happy Friday ya’ll! Here’s your good news for the day. When I saw this, I couldn’t stop smiling 😃

#Repost @the_female_lead with @use.repost
・・・
Throwback to this tweet in 2017 😁 Kathrine Switzer was the first woman to enter the Boston Marathon at a time when women were forbidden to run!

In 1967 @kathrineswitzer became the first woman to run the Boston Marathon as an officially registered competitor.

In 2015, Kathrine Switzer launched a global non-profit called 261 Fearless (@261fearless) with an ambassador program, club training system, and events. 261 Fearless uses running as a means to empower women to overcome life obstacles!

Kathrine is one of our Female leads and features in our second book: The Female Lead: We Rise By Lifting Others. The Book features 60 incredible trailblazing women from around the world!

Find out more and buy a book here: https://www.thefemalelead.com/book

All of the proceeds from our go toward the work we do as an educational foundation!

Last night I got to take a phenomenal vinyasa flow

Last night I got to take a phenomenal vinyasa flow yoga class from @katheagberglar at @homtownyoga that included the inversion skills and drills from her new book Yoga Inversions!

There were several magical moments in the class where I caught some hang time while hand standing thanks to her smart sequencing and cues.

Kat is not only a masterful teacher but she’s also an incredible writer.

If you want to discover the freedom and joy of going upside down, then you must get this book 📕!

I’m sharing this because there are so many myths

I’m sharing this because there are so many myths and scams out there on the topic of osteoporosis. My Movement Logic colleagues Sarah & Laurel did a fantastic job breaking it all down in this episode!

Repost @movementlogictutorials
・・・
In this week’s @movementlogictutorials episode, Laurel and Sarah discuss myths around osteoporosis and osteopenia, including why yoga and Pilates are poor choices for bone building (yes, we’ll talk about THAT study, again) and ultimately how weight training and impact training are both safe options when applied with the proper dosage and programming.

You will learn:

✅Osteoporosis and osteopenia, defined
✅Why so many people with osteoporosis are afraid of falling
✅What the fear-mongering messaging around osteoporosis is disempowering people with osteoporosis
✅Why strength training is not only tolerable for people with osteoporosis, it’s essential
✅How no progressive overload in weight training is like staying in kindergarten forever
✅Why the myth that yoga reverses osteoporosis from the Fishman study prevails to this day, and why this is proof that we need to keep a critical eye about research
✅Why the Fishman paper does not prove what it claims to prove
✅How yoga asana might help bone density for a very short time, but strength and impact training are your best bets overall
✅What is cellular accommodation and what does it mean for your bone density building
✅Types of movement classes for osteoporosis and their respective claims around their safety and efficacy
✅Is Osteostrong a good choice to build bone density?
✅Do Osteostrong’s claims match up with what research has found so far?

And more!

🔗 in bio to listen

As a kid, I sucked at sports that involved throwin

As a kid, I sucked at sports that involved throwing & catching a ball 🏀.

I could hit a ball with a tennis racket or a field hockey stick, but throwing and catching a ball was so freaking hard for me.

I would always wonder, “why is this basketball/volleyball/football so freaking big?”

Perhaps it’s why I love how dumbbells, barbells, and kettlebells have handles.

I can grip them and it feels like I’m actually holding onto something… kind of like the monkey bars at recess…but I must say that this 15lb SQUAT BALL TOSS is my new favorite warmup exercise 💥

It makes me feel like Wonder Woman wielding her lasso of truth ⚡️… especially when I’m at the Warner Brothers Studio Tour in Burbank 😆. And it’s a simple ball tossing skill that helps build speed and power…something we can all use more of as we get older.

What’s your favorite warm up exercise these days?

Have you changed your mind about any movements that you used to hate as a kid?

If so, I’d love to hear about it ⬇️

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