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All posts by Jake Feasby

Yoga-2017 (7 of 49)

A New Year Awaits By Chris Lewis

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There’s an old Zen Buddhist story that goes something like this:

One day a young Buddhist monk comes to the bank of a fast-moving, wide river while on his way home. He stands at the bank for hours pondering the best way to cross. Just as he’s about to give up, he sees a great teacher on the other side. The young Buddhist yells to the teacher, “Oh wise one, can you tell me how to get to the other side of this river?”

The teacher ponders this question for a moment as he looks up and down the river before finally yelling back, “my son, you are on the other side.”

What I love about this parable is that…well, it’s so Zen. I’m far from an expert on Zen Buddhism, but what I do know is that it’s not about providing an answer as it is providing a way (or not a way) to think. How you interpret the short little story is really up to you.

Is it a story about truth and perspective? Is it about what you desire is relative to where you are? The young monk wants to go somewhere, but from the perspective of the old master the young monk is already there.

Or, is it a story about mindfulness and living in the now? How we’re always searching for the next thing or place to be, when all we have to do is appreciate where we currently are.

The answer, from a Zen perspective, is up to you. It can even be both explanations when you think about it.

Which brings us to where we are now. A new year awaits – a time when many ponder resolutions for the coming year. A time when we aspire to do something better or be better. Not that there’s anything wrong with reflecting on the previous year and planning improvements for the next one. But sometimes we have a tendency to be a little too hard on ourselves. We make resolutions for the coming year doomed for failure because we never address the underlying reasons of why we even need to make resolutions to begin with.

Maybe it’s time to forgo resolutions altogether. Maybe it’s time to flip the whole concept on its head. Maybe it’s time instead to acknowledge all you’ve done and not dwell on what you haven’t.

So what I ask of you right now is to reflect on and celebrate all you’ve accomplished this past year. It doesn’t matter whether you believe you fell short of the goals you set for yourself a year ago. What you have accomplished is essential to the person you are today and it should be celebrated. You’ve put in the effort and you’ve come a long way. It’s okay to admit it.

As far as this coming year? Well, you can’t go wrong with the power of story to teach life lessons. Below are three more to help frame what’s ahead for you.

Ask the horse

A horse suddenly came galloping down the road. It seemed as though the man was in a rush and had somewhere important to go.

Another man, who was standing alongside the road, shouted, “Where are you going?” and the man on the horse replied, “I don’t know! Ask the horse!”

One of the more popular explanations of this story is the horse symbolizes our habits. They pull us in different directions. They are in control. All you do is go along for the ride. Well maybe it’s time to take back the reigns. It starts by telling yourself that you’re in charge and not your habits.

It will pass

A student went to his meditation teacher and said, “my meditation is horrible! I feel so distracted, or my legs ache, or I’m constantly falling asleep. It’s just horrible!”

“It will pass,” the teacher said matter-of-factly.

A week later, the student came back to his teacher. “My meditation is wonderful! I feel so aware, so peaceful, so alive! It’s just wonderful!

“It will pass,” the teacher replied matter-of-factly.

Highs and lows are a normal part of progress. The key is consistency. If your practice, your routine isn’t going as planned, don’t worry – know it will turn around. But at the same time don’t fear the possibility of it going south again. Don’t hide from trouble – expect it. And when it comes, know it won’t last.

Everything changes

“Suzuki Roshi, I’ve been listening to your lectures for years,” a student said during the question and answer time following a lecture, “but I just don’t understand. Could you just please put it in a nutshell? Can you reduce Buddhism to one phrase?”

Everyone laughed. Suzuki laughed.

“Everything changes,” he said. Then he asked for another question.

Accept it. For better or for worse, change is a natural progression of life. Don’t fear change. Embrace it.

These stories are provided to help you frame your own worldview. No one, especially me, has the right or is in the position to tell you what to think. But all four of these parables have been passed down from many generations. I’d like to believe they still exist because they’re still relevant no matter how life has changed over the centuries.

A new year awaits and I hope many good things lie ahead for you. You are a member of the TruTribe and TruFusion owes its success to people like you – a thoughtful and supportive community anyone would be proud to be a part of. We thank you for all you do. We celebrate what you’ve achieved. So let’s keep it going – with purpose – day by day.

The Ultimate Holiday Playlist By Your Favorite Instructors

The Ultimate Holiday Playlist by Some of Your Favorite Instructors

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The air has turned a bit nippy. You’ve pulled out those loud holiday sweaters. And you’re almost finished with those decorations around the house. The only thing missing are some tunes to fully immerse you in the experience.

But you’re already familiar with all the classics. You want something with and edge. Something you can run to while visiting the family, something you can dance to while tidying up the house, or something to sing to while driving around.

No need to despair. A few of our instructors have come to the rescue with some of their favorite holiday ditties.

Be sure to check them out via your favorite music service provider. And visit us on Facebook to post your own favorites.


Leah Trask:

“Yule Shoot Your Eye Out,” Fall Out Boy

“Santa Claus is Coming to Town,” Bruce Springsteen

“I Won’t Be Home for Christmas,” Blink 182

“Father Christmas,” Bad Religion

“Oi to the World,” No Doubt

“A Mad Russian’s Christmas” & “Christmas Eve / Sarajevo,” Trans Siberian Orchestra

“Christmas Day,” MxPx

“Christmas Wrapping,” The Waitresses


Miinta Judd:

“Christmas in Hollis,” RUN-DMC


Desirae Smith:

“Santa Claus is Comin’ to Town,” Bruce Springsteen

“Merry Christmas, Happy Holidays,” NSYNC

“Making Christmas,” Rise Against

“All I Want for Christmas is You,” Mariah Carey

“Christmas Canon,” Trans-Siberian Orchestra

“Ballin’ On Xmas,” Jim Jones

“My Only Wish (This Year),” Britney Spears

“Oh Hanukkah,” Maccabeats

“Jingle Bell Rock,” The Starlite Singers

“Santa Claus is Coming to Town,” The Jackson 5

“Blue Christmas,” Elvis Presley

“Baby, It’s Cold Outside,” Mistletoe Singers

“O Come All Ye Faithful,” Weezer

“Jingle Bell Rock,” Bobby Helms

“Oi to the World,” No Doubt

“Mistletoe,” Justin Bieber

“Happy Holidays, You Bastard,” Blink-182

“Silver Bells,” Stevie Wonder

“Christmas Time,” Christina Aguilera

“Last Christmas,” Ariana Grande

“Is This Christmas?” The Wombats

“Winter Wonderland/Here for Christmas,” Snoop Dogg, Anna Kendrick

“Please Come Home for Christmas,” Eagles

“What You Want for Christmas,” Quad City DJ’s, The 69 Boyz and K-Nock

“Alone This Holiday – Recorded for KROQ Christmas,” The Used

“Santa Claus Goes Straight to the Ghetto,” Nate Dogg, Snoop Dogg

The 12 Days of Christmas Workout - For Those On The Road or Stuck at Home

Holiday Workout – For Those On the Road or Stuck at Home By Chris Lewis

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Traveling or stuck at home at some point this holiday season? Don’t worry. Your fitness doesn’t have to fly off the tracks, because we got you covered.

Below are two versions of the popular “12 Days of Christmas” workout. One requires just your own body. The other assumes you have a kettlebell or a pair of dumbbells handy. In either case, both will work up quite a sweat to help keep you on your edge.

The workout goes like this:

Follow it like the song “12 Days of Christmas,” where you complete each exercise in ascending order as work your way back down the ladder during each round.

In other words, “On the 1st day of Christmas, TruFusion gave to me, one burpee; on the 2nd day of Christmas, TruFusion gave to me, 2 clapping push-ups, and 1 burpee; on the 3rd day of Christmas, TruFusion gave to me, 3 sit-ups, 2 narrow-grip push-ups, and 1 burpee; on the 4th day of Christmas, TruFusion gave to me, 4 squats, 3 sit-ups, 2 narrow-grip push-ups, and 1 burpee…and so on till you complete all the movements. So yes, you’ll do all 12 movements when you hit that last round of burpees.

Bodyweight version:

  1. Burpee
  2. Narrow-grip or clapping push ups
  3. Sit-ups or V-ups
  4. Squats
  5. Mountain climbers
  6. Split jumps
  7. Jumping jacks
  8. Russian twists or windshield wipers
  9. Jump squats
  10. Wide-grip push ups
  11. Supermans
  12. Burpees

Dumbbell/Kettlebell version:

  1. Weighted jump squat
  2. Manmakers
  3. Sit-ups
  4. Squat-to-press
  5. KB or DB swings
  6. Step-ups (use a chair)
  7. Weighted Russian twists
  8. KB cleans (4 ea side), or DB cleans
  9. Squats
  10. Push ups
  11. V-ups
  12. Burpees
The Latest in Wearable Tech - A Gift-Giver’s Guide

The Latest in Wearable Tech – a Gift-Giver’s Guide By Chris Lewis

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Smart wearable technology is even hotter this year – now with more options, more brands, more features, and unfortunately more confusion. It’s understandable with all our choices, what to buy can be a bit overwhelming.

The first question to ask should be what type of device to get. Consider the follow questions to figure this out:

  1. Do you want to get as much use out of it as possible or is it just for fitness?
  2. How much does style matter to you? Is it something you want to wear to the gym and out on the town?
  3. What’s your budget? Under $200? Sky’s the limit?

Today’s smartwatches have to the ability to manage just about every aspect of your life. Receive call and text notifications, measure distance and pace with its GPS tracker, track heart rate, monitor sleep, download apps, and sync it all with your smartphone. But expect to pay upwards of $300 for all that functionality.

If all you’re looking for is something to track your fitness progress and provide a little extra motivation, then consider buying a fitness tracker instead. Most track steps, heart rate, calorie burn, sleep quality, and some even provide call, text, and calendar notifications.

If form is much more important than function, then maybe investing in smart jewelry is right for you.

Below are some picks to satisfy all tastes and budgets.

Smart Watches

Apple Watch Series 2

A big improvement over the 1st generation with the addition of water-resistance, built-in GPS, brighter screen and faster processor. Although most smartwatches sport GPS functionality in its watches these days, Apple claims theirs locks in faster by pinging nearby cell towers. The Nike+ model includes all the functionality of Series 2 with the inclusion of its Run Club app and designs. But remember, you’ll need to have an iPhone to take advantage of all its features.  ($369+).

Fitbit Surge

Built in GPS, HR sensor, sleep monitoring, workout tracker (including step counter), even get call and text notifications. But unlike the Apple Watch Series 2, it’s not water-resistant and lacks Apple’s functionality. The upside: it’s much cheaper ($250). What does the rumored Fitbit acquisition of Pebble mean? If true, it’s too early to tell, but Pebble has a stellar reputation, so hopefully we’ll see even better technology coming from Fitbit in the future.

Garmin vivoactive HR

Straight up for the runner, cyclist, golfer and skier in your life. GPS, heart rate monitoring, activity tracker. Also has ability to receive call, text, and social media notifications, and has a long battery life compared to other smartwatches. ($250)

Pebble Time Steel

No GPS or HR capability. Just a solid smartwatch that pairs with Apple and Android. Receive calendar, text, email, and take incoming calls with its built-in microphone good for quick replies. Includes Pebble Health, activity and sleep tracker. Can last up to 10 days between charges. ($140)

Fitness Trackers

Fitbit Charge 2

Provides continuous, automatic heart rate tracking. Counts calories, steps, activity time, and measures sleep. Includes Connected GPS to track pace and distance in real-time. Receive text, call, email and calendar notifications. Even provides guided breathing sessions to find that moment of calm in your life. ($150)

Garmin vivosmart HR

Displays steps, distance, calories, heart rate, floors climbed and activity intensity. Receive text, call, email, and calendar alerts. Control your music from your wrist by syncing with your smart phone. Battery can last up to 5 days without a charge. ($150)

Microsoft Band 2

Continuously monitors heart rate, caloric burn, and sleep quality. Works with Windows Phone, iPhone and Android, and receive call, text, and email alerts. Its 11 sensors include a GPS, UV monitor, barometer and more. Customize your tracking based on activity type. On the more expensive side for a fitness tracker. ($250)

Withings Go

Not many frills but it gets the job done for a reasonable price ($80). Track steps, calories burned and distance. Monitors sleep quality. Easy to use. Can wear on your wrist or clip it to your pocket or bra. Its battery can last up to 8 months. Syncs with the Health Mate app.

Smart Jewelry

Misfit Ray Fitness & Sleep Monitor

Minimal but versatile. Stylish yet functional. The Misfit Ray tracks steps, calories, distance, sleep duration and quality. Pairs with iPhone and Android devices. Receives vibration alerts for calls, texts, and alarms. Never needs charging and is water-resistant to 50 meters. Can be worn as a bracelet or necklace in and out of the gym. ($70+)

Jawbone UP4

A sleek band too pretty to be listed just as a fitness tracker, the Jawbone UP4 tracks sleep patterns, heart rate, steps, calories and alerts you when you’re idle too long. Pairs with iPhone and Android. It even connects to eligible American Express Cards for easy payments at participating locations. Comes in black or silver. ($50+)

Bellabeat Leaf Nature

Wear it as a bracelet, necklace or clip it on, the LEAF tracks your daily activity, sleep, mindfulness and menstrual cycles as you wear it, and sends the results to your iPhone or Android device. Made from hypoallergenic stainless steel. ($200+)

Wisewear Calder

This stylish bracelet can alert emergency contacts with just three taps. It also tracks steps, calories, and activity time. You’ll receive iPhone or Android notifications with gentle vibration. It’s water-resistant (not recommended you swim with it though), can last up to 72 hours per charge, and made from 18k gold or palladium. ($325)

Our Instructors Give You 10 Ways to Stay on Track This Holiday Season


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It’s when many of us fall off our programs. Too much shopping to do. Too many holiday parties. Too many temptations. “I’ll start again tomorrow,” you say. But just like that it’s January and you’re having a hard time buttoning your jeans.

It doesn’t have to go down that way this year. Our instructors are here to help keep you on track.

What ideas do you have? Share yours on TruFusion’s Facebook page.

Jamie Zimmer:
– Drink water when you wake up & before you go to bed as well as throughout the day. You will stay hydrated and help to flush out toxins.
– Take Milk Thistle- a natural herb to help heal the liver.
– Do not eat right before bed- no holiday late night snacks!
– Keep up with workouts whether fitness, or yoga. Stay active.
– Portion Control. Better to eat 5 small meals than 3 large ones.
– Limit “comfort food’ & keep eating “live/raw/clean” foods. Our appetite changes as it gets cooler.
– Switch to tea instead of coffee. Coffee allows for bloating to occur.

Liz Steers:
– If you don’t have time to get to the gym, get a workout in while cleaning your house! Incorporate an exercise between chores.
– Don’t stress if you miss a workout here and there, it’s the holidays. Relax and have fun.
– Walk your dog, it’s a healthy activity for both you and your pet.

Tyler Clark:
– Get your workout done first thing in the morning. It’s a great way to start your day.

Leah Trask:
– Know that you aren’t alone and we all struggle to stay on track – so recruit a friend, an accountability partner. You are so much less likely to oversleep and bag out on a class if you know your buddy showed up and is counting on you to get sweaty with them!
– Eat before you go out. Part of why we overindulge is because we show up to holiday gatherings knowing there’s going to be food, but we also know that the food there is not the healthiest. Before you go out, eat a meal that you would make or consume any other time of year so that you’re satisfied headed in and less likely to binge on the eggnog and cheese dip.

Miinta Judd:
– Make sure you stay hydrated. Sometimes we mistake dehydration with hunger.
– Workout in the morning. You’ll burn calories all day long and you will feel motivated to stay on track.
– Eat healthy snacks every few hours throughout the day so you’re not tempted to continuously nibble on all those goodies people bring into the office during the holidays.
– Go gift shopping at the mall instead of online. You’ll have more fun shopping this way and burn calories as well!
– Get outside. Get a group together and play kickball or football with friends it’s a great way to bring friends together and stay fit too.
– Take a trip to the mountains. Play in the snow, ski, snowboard.
– Make fun holiday snacks that look good but are healthy for us. People tend to pick things on the buffet table that look colorfuL festive and fun. Just make it healthy!
– Remember it takes 90 burpees to burn 100 calories.

Cristina Osorio:
– Making a new habit seems easy but it’s actually very hard. Creating a new habit means carving out time from your usual routine to do something new. It could be stopping by the studio to take a class on your way home from work. We all try to do this, but home …couch…Netflix…are all so tempting. We typically use the excuse “I’m super tired and my work day was too stressful” to actually get to the studio after work and funny enough, that’s the exact time we need to take a class. Yoga helps relieve stress and can help our bodies get a more restful sleep. Whether it’s after work, before work, or on weekends, creating a new habit to take classes regularly requires you to actually commit for at least two weeks. Once you get over that uncomfortable hump of adjusting to your new schedule, it will become more routine and easier to maintain.
– “Treat” yourself with anything other than food. Most people think that taking classes regularly = deserving a reward every once in a while, and I’m not saying that we don’t deserve that reward, I’m saying that reward should be something that you can’t put in your mouth. When we treat ourselves with cheesy, fried, greasy, chocolaty, sugary foods, we create the wrong kind of habit and that’s what starts your ‘cravings.’ Instead, treat yourself to a movie where you can relax and de-stress at the same time. Maybe treat yourself to a new pair of workout pants or yoga leggings, which will add new excitement to your next few classes. What about treating yourself to a massage?…mmmm….that’s the best one.