Shake Your Soul 6-week Yoga Dance Series
Led by Kathryn Gardner
Wednesdays, 3:00-4:00pm
March 4th - April 8th
Investment: $60.00 for the series, or $15 to drop-in
Connect to the fluid nature of your body, and use that connection as we dance. The power, fluid dance repertoire is set to world music and relaxes the nervous system, energizes the body, and awakens the soul. Follow your inner awareness and choose the tempo and range of movement to create the experience that works for your body. Together we create a sweaty, sacred space where we find communion within the body and soul as we join in a creative, joyful community of dancers.
Kathryn Gardner, RSMT, RYT, LMT, works with individuals and groups, facilitating wholeness and healing through movement, creativity and heartfelt connection.
Reserve your space by Saturday February 29th.
Honor Your Health: 8-Week Wellbeing Program
Honor Your Health: 8-week Wellbeing Program
January 8th through February 26th
Wednesdays, 5:30-7:30pm
Investment: $160 for the series or $25 to drop-in
Are you tired of attempting to improve your health and failing? Does it feel like an impossible goal? Look no further. The Honor Your Health wellbeing program will empower you as you enter into 2020!
Led by Erin Girzone, Behavior Change Specialist, Nutrition & Wellness consultant and ERYT-200.
Why the Honor Your Health wellbeing program is unique:
· We incorporate techniques to help you cultivate a new perspective, recognizing that the largest hurdle is your mindset and that the mind has the greatest influence on the body.
· We look at health through the holistic perspective of Ayurveda.
· We dissect your habits and use behavior change strategies to build new habits that support you.
· We create an environment of support and positive energy that will foster successful change in your life.
Program Outline:
January 8th: Cultivate a New Identity
During our first meeting we will look closely at our wellbeing and how our past approaches to self-improvement may have failed us. Understanding the layers of behavior change and the connection between our thoughts and our emotions, we will cultivate a new approach to self- improvement. Effective change is within your reach!
January 15th: The Ayurvedic Approach to Wellbeing
Looking at our wellbeing through the lens of Ayurveda, we find a sense of empowerment. This ancient holistic approach is founded on the principle that our mind have a deep influence on the body and our body itself is incredibly resilient when in balance. Good health is mostly a personal choice. We create the body we live in with our mindset and our daily habits.
January 22nd: Sleep & Sleep Rhythm
Sleep is often the topic of conversation and rightfully so. Most of us are overtired yet sleep is the number one habit to address when looking to improve our wellbeing. We will look at what is going on (or should be) in the body while we sleep that makes getting enough of it is so important and the symptoms associated with being chronically overtired. We will also address how to create an evening routine that fosters better sleep. You CAN feel bright-eyed and ready to take on each day!
January 29th: Body Type: Learn about your natural, internal make-up
This week we will explore our own internal make-up and learn the reasons behind many of our mental/behavioral/physical tendencies. We will also look at what symptoms are indicators of imbalance within. Empowered by this deep knowledge of who we are, we can adjust our lifestyles to bring us back into balance and to support amazing wellbeing and longevity.
February 5th: Nourishment & Digestive Rhythm: Eating habits
So often we search out answers for what and when to eat, yet if we became aware of the subtle messages from our bodies, we could rely on our instincts for the answers instead. By understanding how our digestive system operates we will learn why two-three meals a day will suffice, why the timing of each meal is important and why incorporating the six tastes is essential for our overall wellbeing. We will also discuss the symptoms of balanced/imbalanced digestion and explore ways to promote healthy digestion.
February 12th: Navigate Relationships: Building your support system
In order to successfully make changes in our lifestyles we must surround ourselves with like-minded people. That circle of support may come from family, friends, or colleagues. While we build that circle around us, we also need to acknowledge those in our lives who aren’t in a place to change with us. We will explore how to establish support for one another using clear communication, rooted in empathy and in doing so strengthen our relationships with others.
February 19th: Cultivate a Life of Ease: Give stress a rest!
February 26th: The True You: A life of wellbeing
Reserve your space now and set the stage to have an AMAZING start to 2020!
About the Studio
Our Mission
The mission here at the Good Health is a Habit Wellness Studio is all about MINDFUL living! Whether it is through mindful movement in a private session or class, or improving your lifestyle choices through health coaching, we ultimately want to help you find greater health and happiness from within. We are here to guide you in a welcoming and supportive environment.
Behind the scenes we also operate with a conscious, acting on behalf of the environment and supporting other local businesses whenever possible. Our efforts include:
- chemical free cleaning products
- reusable wash cloths for cleaning the mats
- sorting and recycling our trash
- cork yoga blocks
- local drummer Bill Mead playing for our Saturday Moderate Flow yoga class on a monthly basis
- Grassroots Graphics of Norway producing all of our flyers, class schedules, t-shirts etc.
- Stalk & Pistil Flower Farm providing in-season bouquets (grown and arranged by them) for our yoga classes
- featuring local artists work for sale in the studio foyer
The Good Health is a Habit wellness studio is situated in the beautiful downtown village of Waterford, Maine. The studio is a cozy, historic space filled with natural light. The building used to be the Round's General Store and post office. Many locals have fond memories of visiting the store and the good energy of community coming together is still felt in the studio today.
About the Owner
Erin's Professional Experience
Erin Girzone is the owner of Good Health is a Habit LLC. She feels honored to have found her way into creating and operating a business with a mission of helping others improve their health through mindful movement and mindful living. With all that is offered here at the studio, Erin and her colleagues are always looking to help clients get to know themselves more deeply so they can move mindfully, live mindfully and recognize their full potential for a happy life.
Erin's Credentials:
American Council on Exercise (ACE) certified Personal Trainer American Fitness Professionals & Associates (AFPA) certified Nutrition and Wellness Consultant
ACE certified Behavior Change Specialist
200-hour Registered Yoga Teacher
B.S. in Biochemistry
Masters in Education
Erin has been working in the fitness industry for 10 years and has experience in a variety of areas:
Individual Fitness
Small Group Fitness
Vinyasa Yoga
Nutrition and Wellness Consulting
Behavior Change Coaching
Running Coaching
Erin's Personal Experience
Erin has completed numerous events as an endurance athlete including road races of various lengths; 5ks, half marathons and the Cape Cod marathon (26.2 miles). She has also competed in triathlons including the Timberman 1/2 Ironman (1 mile swim, 50 mile bike ride, 13 mile run). Through training for these various events, Erin has come to recognize the amazing strength and endurance of both the human body and the mind. Whether or not one is an athlete, we often ask a lot of our bodies on a daily basis. Erin understands that while we expect and demand performance from our bodies, we must also balance that with an equal or greater amount of self-care, athletes and non-athletes alike.
Erin believes that we must honor our bodies and minds with mindful living. This means moving and eating mindfully throughout our day and learning to manage stress . In today’s world these goals have become difficult to achieve without specific intentions. Here at the studio, Erin and her colleagues will support you in setting any intention towards better health.
About The instructors
Susan Kane
200 Hour Registered Yoga Teacher
Advanced Training in Children's Yoga; Restorative Yoga; Curvy Yoga
Reiki Master Teacher Integrated Energy Therapist® Hypnosis Practitioner
Susan is a retired elementary school teacher with 30+ years’ experience in the classroom. After retiring, she decided the next phase of her life would be devoted to spiritual endeavors she was drawn to and to offer these modalities to others. Thus, Susan’s business, InLight Transformation was born. At her office in Norway, Susan offers Reiki, Integrated Energy Therapy and hypnosis services to her clients. She also teaches a variety of metaphysical classes through the year.
After practicing yoga for many years and experiencing the benefits that a consistent yoga practice offers, Susan decided to pursue yoga teacher training. Susan’s passion for teaching yoga is fueled by the belief that yoga is a practice and anyone can practice yoga, regardless of size, shape or age.
Having lived in the Oxford Hills for most of her life, Susan welcomes old friends and new friends to join her Monday mornings for Very Gentle Yoga. Susan invites you to come and experience the benefits of yoga for yourself….you’ll be glad you did!
Kathryn Gardner
Registered Somatic Movement Therapist
Registered Yoga Teacher
Licensed Massage Therapist
Kathryn Gardner, RSMT, RYT, LMT works with individuals and groups, facilitating wholeness and healing through movement, creativity and heartfelt connection. With decades of experience as a massage therapist, yoga & meditation teacher, and a leader of peer counseling, Kathryn has found work that combines all these things with her love of music and dance. SomaSoul® Somatic Movement Therapy and Shake Your Soul ® Yoga Dance have transformed her life and helped her become more grounded, more integrated & more alive. Kathryn loves sharing these experiences with others and watching them connect with presence and joy. Learn more about Kathryn through her website: www.songbodysoul.com
Fitness Services
Private Sessions
1 hour sessions
Individual $45
2 people $25/person
3 people $20/person
Do you want to feel better in your body? Have a stronger core? Better balance? Improved strength and endurance? The workouts are designed specifically for the individual(s) in order to achieve these types of goals. To book a private fitness session contact Erin or stop by the studio.
Functional Fitness Classes
1 hour class, max. 6 people
Reservations are required.
Monday at 4:00pm
Tuesday at 6:30am
Thursday at 6:30am, 4:00pm
Saturday at 8:00am
Drop-in rate $15
4 class pass for $48
8 class pass for $88
12 class pass for $120
To purchase a Studio class pass contact Erin or stop by the studio.
Small group classes using circuit-style training to strengthen the entire body and build aerobic endurance. A variety of equipment is used including bands, weights, ropes, medicine balls, stability balls, BOSU etc.
Functional Fitness for Seniors
1 hour class, max. 6 people
Reservations are required.
Small group classes designed for seniors looking to maintain balance, coordination, bone density and mobility in a safe and effective manner. The class includes maintaining strong muscles and a strong heart using body weight, free weights, bands and steps. The workout is centered around standing and/or seated exercises.
Friday at 9:00am
Drop-in rate $15
4 class pass for $48
8 class pass for $88
12 class pass for $120
To purchase a Studio class pass contact Erin or stop by the studio.
Yoga Classes
Mindful movement. Mindful breathing. Mindful living.
Here at Good Health is a Habit, we want our yoga classes to serve as a mindful pause in your busy life, helping you connect with the mind, body and breath. You will be encouraged to breathe consciously and find strength and ease in your body as you move through various poses. Your practice is an opportunity to move mindfully, cultivate an intention and connect with yourself.
1 hour 15 min. class, max. 12 people
Reservations are required.
Drop-in rate $15
4 class pass for $48
8 class pass for $88
12 class pass for $120
To purchase a Studio class pass contact Erin or stop by the studio.
Chair Yoga
Wednesday at 1:00-2:00pm
Chair yoga is one of the gentlest forms available and offers all of the benefits of other yoga classes. Founded on mindfulness of the breath, body, mind & heart, this class encourages students to find a balance between support and challenge. A series of options are given for the postures, allowing students to develop their yoga practice using the chair for balance and support, without having to get up or down from the floor. Chair yoga reduces stress while increasing strength, flexibility, range of motion & balance. All bodies are welcome, and no experience is necessary. Led by Kathryn Gardner.
Very Gentle Flow Yoga
Monday at 9:00-10:15am.
Taught by Susan Kane, this class is designed for those who are new to yoga and those with some experience who desire a slow paced class.
Susan guides her students through a substantial warm up using a mindfulness approach to develop mind-body-breath awareness. Once the body is warmed up, Susan gently leads yoga stretches and asanas, with the goal of helping her students experience the many benefits a yoga practice offers. Susan's cheery disposition, honest laughter and thoughtful planning create a safe, fun and enriching yoga class.
Flow Yoga
Tuesday & Thursday at 9:00-10:15am
Saturday at 9:30am-10:45am
Taught by Erin Girzone, this class is designed for anyone who is interested in or already enjoys yoga. Erin holds the space for all students, offering options during transitions and in poses so that everyone feels supported and can experience the benefits of yoga
Erin encourages her students to see each pose/posture as an opportunity to find stability and strength and then to notice where they begin to feel the body stretching. Throughout class Erin brings her students awareness back to the breath, always emphasizing the power of the breath as a tool to invite the mind to focus and the body to open.
Restorative Yoga
Last Wednesday of each month at 5:00-6:15pm
Taught by Erin Girzone, this class takes place lying down on the mat where students are fully supported by props in a handful of poses. Erin guides students into these poses for extended lengths of time and while there, she holds the space for the body and mind to relax and restore. The intention of restorative yoga is to encourage a shift into "relaxation mode," allowing students' energy to be used for restoring balance and peace to the body and mind. This is a great monthly reset!
**Please note during the month of January and February this class will meet on Tuesday, 1/28 and 2/25.
Healthy Habit Coaching
Making Good Health YOUR Habit one step at a time
Would you like to lose excess weight? Would you like to live more days free from the burden of stress? Would you like to feel rested, vibrant and ready to take on each day? Let's make that happen!
Erin is both a AFPA Certified Nutrition and Wellness Consultant and ACE Certified Behavior Change Specialist. She strongly believes that improving quality of life comes from addressing the tiny habits that make up our day to day lives. With her guidance, Erin can help you identify and change your habits so that you can live a happier, healthier life. To book an appointment contact Erin.
$50/hour session
Erin encourages you to consider dedicating three months to your wellness goals. Routine accountability will ensure greater success in achieving the desired lifestyle changes you are seeking.
