We visited Tokyo, Hakuba and Kyoto. We used Japan’s amazing train system to travel from one city to the next. I’ve linked everywhere we stayed, everything we ate (that we loved), the places that I shopped and the things that I bought. We’ve been to Japan a few times now, so we already had a few favourite spots and now have a few new ones!

One piece of advice (that I always forget myself) is GET CASH!! There are still a lot of places (especially the more rural, ski towns) that don’t accept credit cards for payment. So having some Japanese currency for those occasions is essential.

Lastly, I didn’t do a single yoga class or workout on this trip (aside from 4 days of snowboarding) so if you’re hoping for fitness-related recommendations, I’ve got none this round.

If you have any questions, feel free to leave them in the comments and I’ll try to help in any way I can.

x

First Things First: Ditch Your Baggage

Japan’s subway system is a breeze to navigate unless you’re hauling 46 kilograms of luggage. Trains can be crowded and stations often require you to schlep up or down several flights of stairs to reach your desired platform (trust me, I’ve learned this the hard way).

Because we were going to be travelling with snowboarding equipment, we decided to try using Japan’s infamous luggage delivery service and now I can’t imagine travelling without it. We used Yamato. They’re located in the arrivals area at the airport. They also have drop-off locations around most cities in Japan and in most 7/11’s.

The way it works: you give Yamato your bags, fill out a form with the details of where you want them delivered, pay (they accept credit cards), and your bags will arrive within 1-2 days (during the off-peak season they can sometimes even manage same-day delivery).

This was suuuuper handy for our bulky snowboarding gear and checked bags. To make sure we’d have our luggage by the time we arrived in Hakuba we stayed a couple nights in Tokyo first and packed everything we needed for our first two nights in carry-ons. When we were done snowboarding we dropped our bags off at the Yamato in Hakuba (Yamato shipped them back to the airport to await our departure day) before travelling onward to Kyoto.

On a separate but related note, I was targeted by an Instagram add for this snowboarding bag and I am convinced that I need it for my next trip.

Tokyo

I’ve been to Tokyo a few times now, and my love for it never dims. It is truly my favourite city in the world.

• Stay: We stayed here and here. Both hotels provided pyjamas (love), were very spacious (rare for Tokyo) and were located close to the subway (important when you’re hauling luggage).

• Eat: Our first meal whenever we’re visiting Japan is always these chicken wings (they have dozens of locations all over Japan). Sushiro is always easy for a quickie sushi belt experience (they have a few locations around Tokyo). The pizzas here are life-changing (we opted for takeaway on NYE but usually dine-in at the Roppongi location which you definitely need a reservation for). We had sunset champagne and nibbles at the Aman Lounge on NYE and it was spectacular—the view is unreal!! I loved the honey latte here. Coffee was also excellent here. Local friends took us for dinner on our last night to this izakaya and it was incredible (most noteworthy were the chicken sashimi and the minced chicken yakitori wrapped in shiso leaves). Managed to grab an early lunch here at one of our favourite ramen places.

• Shop: We finally invested in a pair of Japanese knives from this store in the famous Kappabashi kitchen town. This brush shop (also in Kappabashi) has such a great selection (I picked up a beautiful Kabuki brush and a matcha whisk). This vintage clothing store had such a great curation of unique pieces. Had an equally alluring vintage shopping experience at this shop (archival pieces gallore). Because we can’t come back from a holiday without treats for Ri, we always make a stop at this store that stocks really great treats and accessories.

Hakuba

Before I jump into the links, I just have to say that I have never felt stronger on my snowboard than I did this trip and I have a sneaking suspicion that it had everything to do with the amount of Lagree classes that I did before going. If you’re thinking of doing a ski/snowboarding trip I’d highly recommend doing Lagree classes a couple times a week for about a month before you go, to condition your muscles so they’ll be able to give your knees/back/hips a little extra support on the mountain.

• Stay: We stayed in the cutest little boutique hotel (only 16 rooms!). Our room was loft-style (with the bed in a loft above a seating area) so there was plenty of room for us to hang our snow-gear after spending the day on the mountain. The hotel’s staff were all really lovely and the location couldn’t have been better (just a two minute walk to the gondola each day).

• Eat: We really enjoyed our dinner at this teppanyaki restaurant (not just saying that because of the name!) where I got to try a Japanese wine that kind of gave “Beaujolais” vibes (yum). Very sad that I didn’t buy an extra bottle to bring home. We had coffee daily at this place, they make amazing chai lattes. This udon restaurant was beside the mountain and made for such a soul-warming lunch after a full morning of snowboarding. Perhaps the most surprising meal was the one that we had at the restaurant inside our hotel. Both the food and the cocktails were outstanding (I am still thinking about their martini).

• Ski: They don’t call it Japow for nothing. The snow is incredible in Japan. We chose to snowboard here because they have good beginner runs and they also offer daily night skiing. I didn’t realise until we were actually on the mountain that it is two different resorts (Hakuba Goryu and Hakuba 47). Our pass covered both which worked out well because most of the beginner runs are on Hakuba 47. There is also a shuttle bus that runs regularly between the resorts which is helpful for getting home after your last run of the day when the lifts are closed.

• Shop: Unless you want to shop ski gear there’s not much “shopping” but I did happen upon this cute little country gift shop while walking to lunch one day and picked up the sweetest needle-nose sewing scissors.

Kyoto

It was our first time visiting Kyoto so we definitely wanted to visit the major “sights”. A lot of folks recommended that we go to the touristy areas early in the morning to beat the crowds—great advice but advice that we nonetheless ignored because I like a lie-in. All that is to say, we found that going to the touristy spots during lunch hour was actually quite easeful and quiet as most folks had already come and go. Do with that info what you will.

• Stay: We loved our stay here. The rooms are beautifully designed and SO spacious (we had a full tatami lounge area) and, bonus, there’s a public onsen inside the hotel that is open to all hotel guests, even those with tattoos (so rare!).

• Eat: We met friends for dinner at this yakiniku place and it was really good. This café was close to our hotel and had really good coffee and honey butter toast. We stumbled upon this one-man-show ramen restaurant and it was the best ramen we had our whole trip. Loved the beef soba at this place (I also bought their buckwheat salt to bring home!). The white chocolate matcha latte that I had here was a work of art. We had great margs at this Mexican bar (when in Japan right?). This is a chain restaurant with multiple locations (also in Tokyo) and they have a really good build-your-own curry. This woman-owned laundromat/café had great breakfast bagels. Mina, the owner/bartender of this bar, mixes the tastiest bespoke cocktails (she asks you what you like in a drink and then makes you a beverage based on your answer—every drink we had was spot-on).

• Shop: I found loads of incredible ceramics at this “speakeasy” pottery store that sells works by local artists. In the same building I got these pants and a perfect white tee at this store that was filled with the chicest basics. I am fairly certain that this is the nicest mall I’ve ever shopped in. Found my dream vintage fur jacket (which came in handy when it got realllly cold in Kyoto) in this vintage store. Everything in this store is a work of art. John tried on jeans at this famous bespoke denim store. Sadly there wasn’t any stock in his size, but if you’re in the market for jeans it’s such a cool, personalised experience (you are literally assigned a personal shopper who will not only help you find your perfect fit, but will also make any necessary alterations onsite!!).

• Sightseeing: Hiked to the top of the Fushimi Inari Shrine (pro-tip: the longer you hike, the less people there are so you will eventually get a photo of the iconic orange gates sans-crowds). This Buddhist temple was such a moving experience, I honestly think that I could’ve sat down and meditated in there for hours (we were also the only ones there!!). The woodwork and the gardens of the Imperial Palace took my breath away figuratively and literally (I think we did 20k steps here alone—it’s HUGE).

Speaking of Steps, Let’s Talk Shoes that Can Handle 20k Steps/Day

One of my favourite things about Japan is how pedestrian friendly it is. My step count always skyrockets the second I land in Narita. So, it goes without saying that comfortable footwear is essential but, in my books, that doesn’t mean wearing sneakers with every fit. While I will absolutely adorn an athletic shoe for a hike, if I’m trotting around the city, or heading out to a nice dinner, I prefer to have a slightly less casual shoe.

Below are three of my tried-and-trues. They’ve seen me through many travels and hundreds of thousands of steps. Please bear in mind that I am not a podiatrist, simply a woman who doesn’t want to be wearing trainers with every single fit on holiday.

1. This is a similar version to the heeled boots that I’m wearing above which have a western-style square/pointed toe (also 100% leather!). They’re honestly the most comfortable pair of heeled boots I’ve ever owned. These are a really nice second-hand designer alternative.

2. I’ve had the above leather ballet flats for over a year and they are one of my most worn (and most complimented) shoes. Just the other day I found a pair on Carousell (in perfect condish!!) and it would be a crime not to share that information. We love a good secondhand find. These are the socks I wear with them (you need to get the really low cut ones otherwise they will show).

3. At first I was embarrassed to admit that I bought these boots from an influencer collab years ago, but I honestly shouldn’t be because they turned out to be excellent. 100% leather, durable, comfy and roomy enough that I can wear thick wool socks during colder weather.

***Two Tip To Make Your Shoes LAST:

1. Spray your shoes with a protectant. I usually use this.

2. Take your shoes to your local cobbler and have them reinforce the soles. I do this every time I get a new pair of shoes and it helps to extend the life of my footwear. For my KL lovies—I take my shoes to this cobbler in Plaza Damas.

That’s all for now!

It’s been a minute since I posted anything here so let’s catch up! This one’s a bit long (sorry—I had lots to share haha) and I think it might get cut off in the email. If that’s the case, read it in the Substack app (that’s where I usually read!).

Where I’ve Been

I spent the first two weeks of the new year in Japan, one of my favourite places on earth. We booked this trip mainly for snowboarding, but also scheduled a few nights in Kyoto and Tokyo which offered a nice balance of rural and city life. I am in the process of putting together a small Japan guide of my favourite places, stays, ski, eats, and shops which I will share here soon!!

Lagree Update

While I’m usually quite blue post vacation, this time I was pretty stoked to be coming home, the reason being: I was scheduled to start teaching Lagree classes at Corelab.

I taught my first (official!) classes last week and it was exhilarating. Being a new teacher is such a ride!! I’m giving myself all the space to really embrace this moment which has been very healing for my inner perfectionist who, admittedly, was not the kindest during my early years of teaching yoga. To be in this space of pure enjoyment and learning feels like GROWTH.

In case you’d like to join me for a Lagree class at Corelab you can register here. I’m teaching mostly early mornings for now which I know can be challenging but I honestly feel like this workout is such a great way to start the day (I always feel like I can do anything after!).

Spaces are very limited (the studio has only 6 machines) but don’t hesitate to sign up for the waitlist for fully booked classes!! John was THIRD on the waitlist for my community class last Wednesday and he managed to get in! Miracles do happen.

A Little List of Loves

1. My friend Jade got me two of these incredible soaps for Christmas and I never want to wash my body with anything else. The scents are so sophisticated and clean.

2. Got the mini Anjou for Christmas and she’s now my go-to tote whenever I’m running a quick errand and just need something to hold my phone, keys and wallet (sometimes also an emotional support water bottle). Big bonus points for her being reversible (two bags in one!).

3. Haven’t worn a crop pant in a while but I saw these on Gabriella Gofis and haven’t stopped thinking of them. Might treat myself in honour of my new job.

4. I know we’re the last people on earth to try Bistrôt Léa but we finally dined there last week and it was divine.

5. Heading into year two of the natural mani. What initially started as a necessity (after gel manicures rendered my nails as thin as rice paper rolls) has become my preferred look. I read somewhere that the chicest people in fashion never wear nail polish and I’ve recited it like a mantra anytime I get “the urge” (which happened literally just yesterday when my bestie face-timed me with the most perfect-looking fresh mani…must resist…).

6. Frothing at the mouth for a hiking-adjacent sneaker right now. I kind of want to get a suede-ish pair as a casual trainer to wear with jeans. I tried on a few pairs in Japan but couldn’t find anything in my size. These however are really doing something for me. I’ve never ordered anything from this site though so…

7. Not pictured but also foot-related and worth a second mention because they’ve held up nicely: these plain grip socks.

Two Good Recipes

Because I’ve been out of town I haven’t been cooking much but I did make these three recipes recently and they’re worth sharing:

1. I made this the other night and it’s so hearty and delicious. It also makes enough for leftovers which is nice.

2. I love a sweet and salty treat so I had to make these cookies. Heads up for my lovies in the tropics: because of our hot climate the batter will be suuuuper thin but just trust the process. I panicked after I put my first batch in the oven and added more flour to my batter and my second batch turned out too cakey. As a sidenote: I am a paid subscriber for Ella’s Substack and I would 100% recommend. Her recipes and little notes are all 10/10.

3. This high-protein vegan pasta was the perfect quickie dinner. Everything gets blended up in one pot and it comes together in the length of time it takes to boil pasta. Love.

On my Mind

I’ve been following what little news is emerging about the protests in Iran and the government’s resulting internet shutdown and brutality1. As some of you know, my good friend Yasi is Iranian and she and I have been leading online yoga teacher trainings in Persian/Farsi (the native language spoken in Iran) for the past five years. Many of our students and colleagues live in Iran. It’s been really hard waiting to hear the (limited) news that is getting out out, not knowing if our friends/students are okay.

As a Canadian, I initially knew very little about Iran. It’s only through my friendship with Yasi and our trainings that I was properly introduced to Iranian culture, food, geography, and politics. It’s opened my eyes to how misunderstood Iran is, in large part thanks to western media. The truth is, most folks in Iran don’t (and never did) want to be living under the strict Islamic rules (and tyranny) that their government has imposed on them since the revolution in 1979.

In the absence of news, images of pre and post revolution Iran have been making the rounds on social media. The above one in particular caught my attention. I was immediately drawn to how chic these women looked (a million notes taken because I do not look anywhere near this polished on the mountain!!). It was only later when I researched the origins of the photo that I learned that men and women are not allowed to ski/snowboard together under Iranian Islamic law. They are required to ride gender-segregated ski lifts which is what this photo depicts. I couldn’t help but feel moved by this, having just returned from a snowboarding trip with my husband—a trip where we got to spend quality time together doing something that we both love.

Segregated skiing may seem like such a small, frivolous thing in the grand scheme (especially when there are immeasurably worse things going) but to me, this represents just how far the government’s oppression really extends. It even controls something as joyful and leisurely as ski.

So all of this is to say, if you have friends or colleagues who are Iranian, please check in on them. While you may not be able to say anything to make them feel at ease in this moment, knowing that their friends care and that they have a support system that is ROOTING FOR THEIR FREEDOM can be huge right now.

New Year Nuggets

Every year I pick a word or phrase for my year. It’s usually a sentiment or energy that I want to embody for the year ahead.

Before 2026 even started I found myself telling anyone who’d listen that I was “releasing any expectations” and just “letting the universe send my way what was meant for me”.

While this makes me sound like a spiritually-enlightened being, I think my “release of expectations” was rooted less in a commitment to Aparigraha (non-attachment/non-greed), and more in an attempt to shield myself from the potential of disappointment.

If we don’t expect anything, we can’t be disappointed.

I’d be lying if I said that the past few years hadn’t been some of my most disappointing (career-wise). I closed my private studio. I found a great teaching opportunity which promptly fell apart only a month after it started. And I spent months wondering if I should get myself a 9 to 5 and give up teaching yoga full time (fully out of boredom not financial necessity which somehow makes it even more sad!!).

And so, like the dedicated student of yoga that I am ;) I re-examined my new year intention and realised that my “release of expectations” with the ultimate goal of being free from disappointment, is an expected result.

Fuck. Back to the drawing board.

Whenever I explain the concept of non-attachment in my yoga teacher trainings students often ask if life ceases to have meaning when ambition and goals don’t exist.

Is life just happening to you??

And I get why that might seem bleak if it was the true meaning of non-attachment. But it’s not.

Non-attachment isn’t just sitting back, emotionless, and letting life happen to you.

Non-attachment is showing up regardless of the results. In other words: not showing up just because of the possible results.

You can still be an active participant in your life while releasing yourself from the burden of expectation. Brené Brown often refers to this as wholehearted living2. It doesn’t mean that life is always going to go our way, but we will build healthy emotional resilience and courage in the process. This (showing up) is kind of vital because I believe (and a lot of manifestation experts would likely agree with me) that we show the universe what we want in our orbit through our thoughts, actions and intentions.

So by showing up and just doing the thing (sans expectation of course), we show the universe that we are ready, willing and able to receive.

So on that note, my word for 2026 is show up. Show up and see what happens. Life surprises us when we give it the chance. In addition to my word, here are a few mottos that I’ve come across lately on socials (where else) that I’ll be inscribing on by bathroom mirror:

1 - Be the verb that makes the noun.

I’ve been wrestling with the identity of my “brand” for the past few years. I started my career over a decade ago as a yoga teacher and it defined my entire identity. While I technically still am a yoga teacher (and always will be), I’ve pivoted into different niches within the fitness space and have other interests that I often like to share or talk about.

Because of our current algorithmic-driven social landscape I’ve often felt like I needed to niche down with my offerings/shares: flows or rehabilitative yoga; group classes or private, in-person or online, yoga or vintage interiors enthusiast!!

Truthfully, the idea of picking one thing or another has always made me feel really pigeon-holed!! I think that’s exactly why anytime I tried to do it, I failed. Subconsciously, I was resisting it because I didn’t want to do just one thing. And I believe the universe could sense my hesitation.

It was only when I stopped worrying about defining what I do, opened myself up to opportunities, and chased curiosity, that all the opportunities started finding me.

And honestly? In this economy, diversifying isn’t a bad thing!!

So instead of obsessing over what my role is, I’m getting out there and doing the damn things and seeing where that takes me.

2 - Every action you take is a vote for the type of person you wish to become.

This, for me, is like the age-old saying that you need to show up as the person you want to be, before you become that version. In other words: the habits we develop eventually become our routine.

3 - Everything finds you when you want nothing.

Another (excellent) iteration of releasing expectations/Aparigraha.

If you made it this far, thanks for being here. I would love to hear your “word-of-the-year” or what’s inspiring your 2026 in the caption.

x

I don’t know about you, but my inbox is overflowing with “gift guide” content this holiday season. While this kind of content is usually my jam (I’m a big magazine girly and I love a collage of desirable, gift-able objects), for some weird reason this year, it just isn’t hitting.

I’ll tell you what is though: people’s personal wish-lists—especially content creators who’s style, wellness routines, or interior designs I admire. I feel like it’s a little window into their personality/style and more often than not, I find good gift ideas for friends of a similar constitution or myself (haha).

So, for funsies (also because the Pisces in me revels in any excuse to create a Canva collage) this is my little list of desires. It is oddly heavy on the dog paraphernalia (??), with a healthy mix of my usual vintage perusals and wellness experiences.

If you’re snoopy like me and want to peek at what I’m asking Santa for, or if you’re in need of a “little something” (if you’ve watched OH.WHAT.FUN. you’ll get that reference) for a friend who loves vintage homewares, enjoys luxury wellness treatments, or is a devoted (borderline obsessive) dog mom, then you might find an idea in here for them.

1. I recently broke my IKEA plastic shoe horn (apparently I’m a bit heavy-footed when I put my shoes on). I would love to replace it with something sturdier and a little more visually appealing. These totally fit the bill. I would probably hang them up with a really pretty ribbon in our front entryway.

2. The perfect black one-piece for this year’s beach holidays.

3. I wouldn’t be the ultimate dog mom without a bedazzled charm in Ria’s likeness.

4. Now that my hair’s long enough, I’d like to swap out my usual claw clip for a french pin.

5. Have wanted a red light therapy mask for a long time and have yet to make the big purchase. I like that this one is portable and USB rechargeable which makes it suitable for travelling.

6. It wouldn’t be Christmas without a pair of knickers in your stocking. I was admiring this set in store. Its so soft and classically chic.

7. Would love a set of vintage egg cups for Christmas morning breaky.

8. Cedar is such a nostalgic scent for me especially in wardrobes. Every new year I do a little “closet tidy” and this perfumed medallion would be a very luxe way to finish that process off. (would also probably motivate me to get it done in the first place).

9. Tropics-appropriate slippers.

A few other worthy mentions…

I was recently treated to a Miriam Quevedo hair-spa treatment with Han at Lucid and it was divine. While I probably wouldn’t need to do another immediately, a voucher to do a follow up session in the future would be so pampering!!

In a similar vein: a facial or a massage at Trove Haven would be such a special treat.

Would love one of Whyn Lewis’s Whippet paintings.

A class package for Lagree classes at CORELAB.

A beautiful coffee table book that combines two of my favourite things: architecture and dogs.

A gift voucher for contrast therapy sessions at Rise & Plunge.

A special bottle of red.

Last but definitely not least, a gift I wanted and have already unwrapped—a new serving board handmade by my dad (lightest of the three pictured above).

Honestly, handmade gifts will always be my favourite. Whether it’s homemade cookies, sauces, or even a card, there’s something so beautifully heartfelt about taking the time to make something for someone you love.

Last month I completed my Lagree Level 1 training in Toronto (woohoo!). For me, this training wasn’t about “collecting” another certification (although, it can’t hurt to diversify in this economy!). What really compelled me to train in Lagree was the prospect of deepening my understanding of a movement method that’s become a regular part of my fitness routine and, just as importantly, remembering what it feels like to be a student again.

As a teacher, I’ve learned how valuable it is to explore different ways of moving. Over the years, time spent weight training, attending spin classes, and learning Pilates, has shaped how I show up as a yoga instructor. Each modality has offered something unique, expanding my perspective and my understanding of the body—ultimately making me a more thoughtful, well-rounded yoga teacher. Unsurprisingly, the Lagree training had it’s own Nuggets of Wisdom to offer so I’m sharing a few those with you below. But first…

What Exactly is Lagree?

Lagree is a full-body, patented workout that’s high-intensity but low-impact. Think: strength training, core work, and cardio all rolled into one.

The exercises are performed on one of the various specialised Lagree machines (they kind of resemble a Pilates reformer) in a slow and controlled manner. Each movement follows a 4-6 second tempo (ex: slowly squatting down for 4 seconds and then taking 4 seconds to gradually return back up to standing). The intensity comes from constant muscle engagement and time under tension—making it challenging, effective, and ultra efficient (most classes are just 45 minutes!!)1.

If you’re looking for a Lagree studio near you, this is a global directory. For my friends in Kuala Lumpur, there are currently only TWO official Lagree studios: CORELAB and Studio 8 (which I think is temporarily closed at the moment).

Three Teaching Takeaways

1 - Less is Sometimes More

The Lagree training that I attended took place over two back-to-back weekends, which—compared to the hundreds of hours I’ve spent training as a yoga teacher—initially felt short. What I quickly realised, though, is that Lagree keeps things practical and to-the-point. Rather than over-saturating trainees with everything there is to know about teaching Lagree, the training focused on the essentials: understanding the method (how it works and why) and how to sequence and cue a complete class.

When learning something new, it’s easy to feel overwhelmed by too much information all at once. Having taught (and attended) a number of yoga teacher trainings, I’ve noticed that the more information there is to take in, the harder it is to apply, making teaching feel way more complicated than it needs to be.

So, I really appreciated how the Lagree teaching methods were taught in a structured, step-by-step format that was clear, easy to remember, and even easier to apply in our mock teaching sessions. As a trainer of yoga teachers, this simplicity is definitely something that I will be keeping in mind for future trainings.

2 - Positive Language is Not Just Kinder—It’s More EFFECTIVE

One thing I didn’t expect from this training was such a strong emphasis on mindful language. Lagree is a fast-paced workout, and there isn’t much time to be verbose with instructions. Interestingly, that’s exactly why cueing matters so much. Lagree instructors are taught to use positive, action-based language—telling students what to do rather than what not to do.

For example, during a plank you’ll often hear a cue like, “your elbows have a slight bend,” instead of “don’t lock your elbows.”

When explaining the importance of this approach, our master trainer shared a really insightful perspective:

“…when people are in a really intense moment of effort, they’re only absorbing every second word the teacher is saying. We don’t want to tell them what not to do in case it’s misheard or misunderstood as what to do.”

As a student myself, I can absolutely confirm that this rings true—especially in those moments when your muscles are shaking and your focus is hanging on by a thread!

3 - Verbal Instruction is Elite

As someone who trains yoga teachers, I’ve been talking about the importance of verbal teaching for years—and I still notice how hesitant many instructors feel about fully leaning into it. I understand why. Verbal cueing takes effort, and in the beginning it can feel uncomfortable and mentally demanding. But once it clicks, it becomes the gift that keeps on giving, transforming not just how you cue, but how empowered and confident you feel as a teacher.

My familiarity with verbal cueing gave me a huge advantage during this training, as Lagree is taught almost entirely through spoken instruction. Because it’s a machine-based practice and studios aim to fill every machine with paying clients (not demo-ing teachers), clear, confident verbal teaching isn’t optional—it’s essential.

If verbal teaching is a skill you’d like to strengthen, I teach exactly that—along with how to cue using positive, effective language—in THE EMPOWERED YOGA TEACHER my online resource for yoga teachers. It’s designed to help you feel more confident, more clear, and more intentional with your words. You can take 50% off until December 30th using the code CUE2026.

Buy: The Empowered Yoga Teacher Now

Upcoming Classes (!!!)

I have had a few questions about if I plan to teach Lagree (and when), and I am excited to say that I have something in the works so stay tuned!!!

I had really high hopes of filling this class up and generating large-scale, impactful support for an organisation that does so much to nourish folks in need in our community, but I received some news the other day that has me concerned that we might not be able to make that happen…

When I checked in with the organisers a few days ago to see how many sign ups we had, I was devastated to hear that there are less than 5 people registered!!

This is the first time in my decade-long teaching career that something like this has happened. Historically, fundraising classes have always been really well received especially around this time of year when “giving back” is top of mind for a lot of people.

So I cannot fathom why this one has received so little interest and support.

I know that this is busy time of year for many people with Christmas parties, holiday shopping, and travel.

But the thing that’s been weighing most heavily on my heart is the fact that most not-for-profits rely on the donations that they receive during Christmastime to support the organisation throughout the year as Christmas is (often) the biggest season of giving.

All that is to say, I remain optimistic that we can still fill up this class before Sunday (December 14th)!! If you have 50 Ringgit and 1 hour of your time to spare, The Lost Food Project and I would be so grateful to have your participation this weekend. I promise I have a really lovely class planned for us!! If you have other plans on Sunday (‘tis the season!) but want to donate, you can still purchase a ticket purely for donation purposes. ALL of the proceeds are going straight to TLFP (I am not taking a cut/getting paid from the sales, this class is completely pro-bono).

That being said, I also recognise that this time of year can be very overwhelming financially. If you could benefit from a morning of community and movement but are not in a position to donate at this time, please DM me on Instagram (this will remain 100% confidential) and I will sponsor your spot.

A Nugget of Wisdom

I was recently in Canada visiting my family. One evening, as we were walking home from ice skating, my dad paused to watch a billboard advertisement. Struck by it, he turned to my mom and I and said, “That’s a powerful ad. It said: ‘Your cart is filled with gifts. Mine is filled with everything that I own’”.

He’s right. It is a powerful message and it really stuck with me.

During a season when so many of us are shopping for gifts, indulging in a Black Friday sale, or buying cartloads of food to host dinners for family and friends…there are many folks who are without their most basic needs (food, shelter).

This message is perhaps a little nudge to those of us with the means to indulge in the festivities of the season to save a little space on our shopping lists to help out our neighbours in need.

As I write, I’m snuggled up by the fireplace with a mug of hot apple cider (recipe linked below) watching the snow fall. It is peak cosy season vibes and I am LIVING for it.

I am currently visiting my family which is why I’ve been neglecting this Substack (sorry!), but I’m dropping in today with a little update and details of an upcoming event that I hope you’ll join me for (details below).

It’s been really lovely being home the past couple weeks. This time of year is notoriously challenging for me when I’m in Malaysia. Growing up in Canada, November and December were always busy months filled with seasonal goodies, farmers markets, and family gatherings. The years when I haven’t been able to come home, I’ve been overwhelmingly homesick watching my friends and family back home enjoying the festive season (which typically begins in the second week of November). It’s truly been a tonic for the soul being here this month.

In other news, I start my Lagree Level 1 training next week at Framework Toronto. I can’t wait to totally immerse in a fitness learning environment for a couple of days. It’s been a while since I’ve taken an in-person training. I’m really looking forward to meeting new people and getting to know the movement repertoire better.

I’ve had loads of folks ask me if I’ll be teaching afterward and the jury’s still out on that. I’m mostly doing this training for my own information and to better my own movement practice, but who knows!

A Quick October Recap!

I had the pleasure of guiding a class for alo(!!) a couple of weeks ago at the TRX Raintree Pavillion.

Five years ago if you would have told me that I’d be teaching an alo community yoga class I’d have lost my mind. I grew up watching some of the biggest yoga teachers be dressed and flown around the world by alo, always dreaming that I might get a turn one day. On the heels of a disappointing month (career wise), this class felt especially rejuvenating.

The alo team very kindly dressed me in this set. I am not usually a colour girly but I happily shelved my all-black activewear for this occasion. After class I perused their TRX store (as one does). Below are a few things that caught my eye.

**Pro-tip: most of alo’s sizing runs large so don’t be alarmed if you need to size down!!

1. Need these for my morning walks with Ria. Very into the retro nylon vibe.

2. If I didn’t have a nearly identical pair (mine are vintage Versace—a very lucky Paris thrift store find from a couple years ago), I would have left the store with these trousers. The fit is outstanding and I feel like they could easily be dressed up or down.

3. REALLY loved the tan trousers pictured above and honestly would’ve taken them home if they’d had my size. They’re made from a thick canvas-y material and had such a nice structure and volume. It looks like they’ve also sold out online but there’s a similar style here.

4. For the community class, we practiced on these mats and I can confirm that they are hella grippy. Unexpectedly, the navy colour is really doing something for me.

5. Suede scares me a little bit but I cannot deny how cute these sneakers are.

6. Not pictured but definitely on the wishlist is a pair of these. I’m obsessed with the cotton-y soft feel.

Cosy Season Faves

I made this spiced apple cider recipe (a cosy season essential). To serve, I added a teaspoon of maple syrup for a little sweetness and (unnecessary but fun for a dessert) a shot of spiced rum.

If autumn was a cupcake, it would be this one. We made these a couple days ago and although I’m not usually a fan of icing, I have to admit this was delicious. Bonus points for being 100% vegan.

Upcoming!

Every year around the holidays I try to do a little something to give back. This year I am very honoured to be partnering with The Lost Food Project (TLFP) an incredible not-for-profit organisation that reduces food waste through food bank programs.

On December 14th I am going to be guiding an open-level yoga class (beginner friendly!!) from which all of the proceeds will be donated to TLFP and their initiatives.

I would really love to fill this class up. I feel like this is such a great opportunity to offer large-scale, impactful support to a wonderful organisation that does so much to nourish folks in need in our community.

That said, I know this time of year is busy so, if you’re not able to attend, please consider purchasing a ticket to simply donate. Every little bit helps.

Details and QR sign up code are in the poster below.

If you’re new here, every so often I like to share a post that highlights some of my favourite things/local businesses. A lot of it is usually wellness related, but not always.

Some Thoughts on Faves and “Not-So-Faves”

Incidentally, while I was in the process of drafting this post, I booked myself a spa treatment that I was really hoping to include in my recs however, despite the rave reviews, my experience ended up being really disappointing (boo) so it did not make the cut. While it wasn’t “post-worthy” it did get me reflecting on two things:

• In a world where so many “reviews” are now bought and paid for (either via influencers or UGC creators), it’s increasingly difficult to make a discerning purchase. I myself have been approached on numerous occasions to produce UGC content for products that I’ve never used or tried. It kind of reminds me of television commercials from back in the day. With those, however, it was clear that what we were seeing was advertisement. We knew that the people on the screen were paid actors. UGC content on the other-hand is created by ordinary people (often by ordinary means, like an handphone) which gives the illusion that it’s an everyday person sharing their real-life experience. This past week I was chatting with a friend who works in the media/PR space and they were telling me about a client who has an entire warehouse and team dedicated to producing UGC-style content. I find this whole social media landscape both enthralling and also a little worrying from a consumer perspective. **For the record, if I ever share anything here that has been sponsored, I will note it**.

• Cancel/call-out culture! Our society of late is often quite quick to take their grievances to really public forums like social media or google. While I think this can sometimes be important to warn future buyers or get the attention of the business (especially if they’ve been unresponsive), I also think it can bypass the opportunity for constructive criticism/meaningful resolution. Having worked in the service industry for many years and as a former business owner, I know how damaging one bad review can be. I also know that businesses have “bad days”. They can be short-staffed or overbooked, their systems can malfunction. Most businesses are really happy to receive feedback so that they can improve (or even invite you back to try again!). I opted to email some feedback to the spa directly and they were really receptive and grateful for it. I think you can tell a lot about a business from the way that they handle feedback. The spa invited me to try again and I’m really hopeful that I’ll have a much better experience the next time I visit.

Miscellaneous Goodies

1. Ria has asked me to restock her shampoo bar when I go back to Canada in a few weeks. We love something that’s good on sensitive skin/fur and also reduces plastic waste.

2. I have recently returned to this tried and true body butter and I honestly don’t know why I ever stopped using it. The hydration it provides is seriously unmatched. Also picked up this for *the smell*. IYKYK

3. In my opinion, there is nothing chicer than a pedi in dark chocolate brown or a deep red. This feels like the best of both worlds.

4. I’ve been wanting to get a few pairs of “plain” grip socks for pilates (ie: unbranded, no patterns/stripes) which, apparently, is a remarkably tall order? After much searching, I managed to find these. I’ve only washed them once, and they are on the thinner side, but they’ve “scratched the itch” so to speak.

5. If you loved Succession, this book is basically that, except it’s set in London and it’s written from each of the characters’ POV. The entitlement and dry Britsh humour are 10/10.

6. Not pictured, but in a similar “murder-mystery” vein: John and I just binge-watched Hunting Wives and holy shit is it steamy!! It’s like a sexy who-done-it. Très entertaining.

7. It’s been a while since I updated my winter gear and seeing as I have two winter trips upcoming, I could justify getting one of these cashmere beanies. Also got one of these polos in the cream colour (100% cotton and so incredibly soft). The photos honestly do not do it justice.

8. I’ve been doing a bit of reading on the benefits of brushing with hydroxyapatite toothpaste1. We’ve been giving this one a go and so far it’s good. It’s also readily available at our local grocery stores, which is convenient.

9. John (bless him) restocked my Glossier favourites while on a work trip to Sydney. In addition to my usuals, I asked him to grab me on of their lip liners to try. I opted for the colour “bit” and it is a perfect match for my natural lip colour. 10/10.

10. This past month when I went for my regular chiropractic adjustment (I see Kim at Kim’s Chiropractic) she did some scraping for me to help relieve some fascial tightness in my calves and while I’m a pretty faithful to my foam roller, I think I’m going to start integrating some scraping into my post-workout routine. Kim used a slightly different tool, but I have a feeling my good old Gua Sha could do the job for a home-fix.

11. Eco-friendly, locally made laundry pods that smell amazing.

12. Obsessed with making this on nights when I want a cosy meal but am feeling lazy to cook something from scratch. I usually throw in carrots, mushrooms and stewing beef and serve it up over rice.

Dining Out

I will always come prepared with a few good food recs. Here are a few that have wow’d me lately.

1. Sushiro: good sushi-belt style dining

2. Oolam: an elegant dining experience celebrating local flavours and produce

3. Round Pizza: a dog-friendly pizzaria with a great wine selection

4. Enishi: Michelin-rated noods

5. Tina’s Taqueria: alfresco dining, great natural wines and tacos—you must try the burger (trust me).

Economically speaking, it’s not a great time to be negotiating a raise in any industry, but especially in fitness which always seems to take a hit during times of economic downturn.

That said, if you’ve been teaching yoga for quite some time, it’s natural to want your remuneration to reflect your years of experience and (perhaps) your dedication to a particular studio. Working for less than your worth not only has the potential to create deep financial insecurity but also, longterm, it can also incite feelings of resentment toward the studio, your career, even your students. No bueno.

So, if you’ve been wanting to discuss a raise but are not sure how to approach it, this post is for you. First things first…

Do Not Fear Negotiation!!

I know a lot of folks find negotiating uncomfy and borderline confrontational. I might be biased because of my academic background (I did my undergraduate degree in law and political science) but I actually think that negotiation is a beautiful thing. Being able to have deep, meaningful conversations about how we can meet one another’s needs and finding a way to come to a mutual agreement is what makes the world go around.

For most yoga teachers the anxiety lies in the response of the studio owner. While the ability to have a calm and professional conversation depends entirely on the emotional maturity of the two people engaged in discussion, I can tell you (as someone who’s owned yoga studios for more than a decade) most business owners are quite accustomed to negotiation. They have likely had to negotiate in several other aspects of their business and so (unless they are emotionally immature) they likely won’t see you negotiating a pay raise as offensive. On the contrary, they’re probably expecting it and they’ll be appreciative that you took the time to have a conversation with them, as it shows that you’re invested in their community (ie: you want to stay and you want to find the best way to do that!).

All that is to say, something that can help to relieve the pressure of negotiation is making sure that you show up prepared. As a former studio owner, my best advice is to schedule a proper meeting with the studio owner outside of class time to chat and prepare these three things:

1- Documentation of $$ Worth

If you’re going to try and negotiate a raise, it’s not enough to say “my classes are always full”, even if they are (sorry!). There are a couple reasons for this. One, it does not demonstrate client retention (you could have fully booked classes with different people every time). It also does not demonstrate a solid, worthwhile connection to the community, which is what most studios value. Beyond that, if your studio offers bookings through a class aggregator (like ClassPass for example), the $$ value of a “full” class can fluctuate immensely1.

So, while you should keep tabs on your class numbers, you should also document your client retention (regular returning students) and the amount of money that you bring into the studio via package purchases.

Money is the language of business and it’s something that studios are often a little short on (FYI if you thought yoga studio owners are rolling in dough, you should know that the profit margins for most fitness-based businesses are shockingly low). So if you can demonstrate that you routinely bring in a certain amount of revenue, it supports not only your worthiness of a raise, but it tells the studio that you consistently generate enough money to cover your raise.

Below is the spreadsheet that I kept from my most recent teaching job at Forza (I’ve redacted the names of my clients to protect their privacy). This data is from the month of August which was my first month of employment.

I made two different charts each of which totals up the revenue that I brought in (for it being the first month I was low-key surprised at how big this number turned out to be!!):

1. Clients/students of MINE that followed me to Forza.

2. Clients who found me through Forza but decided to buy a package to use exclusively on my classes.

Read more

Wednesday of this week will be my LAST day teaching in-studio classes at Forza. If you’ve been signed up to my classes over the past few weeks you may have noticed that there have been numerous class cancellations. I want to express my sincerest apologies for this. I didn’t really have much say in it.

If you’ve been a Yoga Nuggets reader for a while, you know that I am a staunch advocate for paying yoga teachers for their work. I don’t believe that any worthwhile community can be built on exploitation. Being uncompromising in this belief is why I’ve decided to leave, despite the fact that it’s felt completely soul-filling to be teaching weekly again.

As I teach in my yoga classes, everything is a learning opportunity. So, much like this post examines challenges and keys to community building, I have a few other posts in the works that are inspired by my experience that (I hope) will offer yoga teachers empowering insights into navigating complex (and sometimes uncomfortable) business situations.

So, on that note, if you’re around this week and you fancy a flow or a little restorative yoga I would love the chance to hold space for you one last time:

Monday - SLOW - 20:00 (60 mins)

Tuesday - INFRARED STRETCH - 18:45 (60 mins)

Wednesday - PRENATAL - 10:00 (45 mins)

BOOK HERE

Or on ClassPass

Community Building: The Good, The Bad, The Heart-Wrenching.

I’ve been thinking a lot about community building lately—the process, the strategies, and the time that it takes to find “your tribe”.

It’s a topic that I cover in my yoga teacher trainings not only because it’s at the very heart of what we do as yoga teachers, but also to normalise what is often a long and turbulent process that can be quite trying on one’s self esteem.

If you’ve ever tried to build up a yoga class from scratch or if you’ve owned a yoga studio, then you know that finding stability in your class numbers takes time, sometimes upwards of a year, especially if you’re teaching in a new place.

Two of my yoga teacher friends relocated overseas a couple years ago: one to a major city and one moved to a small, rural town. While they are (now) both thriving, it took each of them about a year to develop a consistent crowd in their classes.

Despite the heart-wrenching process, as a yoga teacher, there really is no better feeling than when you find “your people”, when you start to have the same faces in class week after week and, (most of all) when it feels like your work is appreciated and it matters.

I would never have admitted this in my early teaching years, for it felt incredibly “anti-yoga” to acknowledge that you want to build up a student base (or worse) that you’re actively trying to1.

But today, I am jaded a modern realist when it comes to making a career of teaching yoga. If you want to have a sustainable career as a yoga teacher, you (for the most part) need to have a consistent student base. So, I don’t think “trying” to build up a community should be considered cringey or anti-yoga, especially when our livelihoods depend on it. Beyond that, humans are hardwired for belonging and, as teachers, we are not immune to that. It’s a natural instinct to want to surround yourself with likeminded people.

Authentic Community

The human desire for community is a powerful thing. Fitness marketing knows this and often leverages this natural desire for belonging, to procure sales. With the swipe of a credit card you can “join our community!”. “Buy this t-shirt to show that you’re part of our community!”. Whether it’s admission to a Soul-Cycle class or the idea that you’re joining a legion of world-class athletes (we see this used all the time in Nike’s marketing) “Community” has almost become a bit of a buzz word.

Even on social media, carefully curated versions of fitness communities are seen in influencer-packed workout classes where it’s not so much about wanting to show up as much as it’s about being paid to.

These fabricated versions of community make it look so easy! But despite having all the right appearance, they fall short of the real thing. There’s something inauthentic and slightly vapid about them.

In over a decade of owning and operating yoga studios, I can tell you, real community is much deeper than that. It is also rarely instantaneous. Rather, communities are grown gradually over time. It’s a feeling that cannot be bought, it can only be earned through connection.

When I close my eyes and think of what community feels like in a yoga studio these are a few things that come to mind:

• The front desk attendants know you and they call you by your name when you arrive to class. They ask how you’re doing, or how your day’s been (they really listen to the answer) and you reciprocate because you know them too.

• Seeing familiar faces regularly in class.

• Saying hello to a fellow student that you recognise and (maybe) over time forming a friendship.

• Helping to put back someone else’s props when they’ve forgotten to return them after class.

• Referring a student who’s seeking specialised classes to a fellow yoga teacher who offers that specialism.

• Wanting to invest not just your time but your money in a space because you value it’s contribution to your lifestyle.

• A deep feeling of belonging to something special.

What comes to mind for you? Feel free to share in the comments below.

A Few Hard Truths

I spent the past decade of my life cultivating community in a variety of spaces and these are a few of the lessons that I gained from my experiences:

1. Rome wasn’t built in a day, and your community won’t be either. But that’s okay!! When it comes to community building you don’t want quick and fleeting success, you want to play the long game. Take your time to create meaningful and lasting relationships with your people (it usually takes about 6 months to build up a class at an existing, reputable studio and 1 year+ at a brand new studio) because those will stand the test of time.

2. How you show up models how you want your community to show up. If you are flaky, tardy, constantly cancelling classes, etc. you communicate to your community that you are unreliable and (as harsh as this may sound) nobody wants to invest their time or money in someone who’s uncommitted. Showing up consistently (even on slow days) builds trust which is the essential foundation for a sustainable community.

3. Take the time to get to know the people in your community. This has always been my favourite part of the job—getting to know the people in my classes, hearing their stories and being a part of their daily life. People feel valued and seen when you take the time to get to know them. Likewise, they can tell when they’re just a head-count.

4. How you celebrate your longtime or founding members is as important (if not more so) than how you celebrate newcomers especially when it comes to client retention. I feel like this is SO undervalued and something most studio owners get this wrong!! While it’s (of course) important to be generating new sales, if you’re always offering benefits/sales/promotions to new clients and never to existing ones, it can create issues with client retention. That said, showing your existing members that you appreciate them doesn’t necessarily have to be via discounts or promos, it can also be: hosting members-only events or offering a free class or free beverage on their birthday (my hometown yoga studio always did this). If your studio uses class aggregators like ClassPass maybe offering a slightly elevated experience to your paying members (ie: cold towel, free beverage after class, access to exclusive merch, etc.) to differentiate their experience from those who book more casually.

5. People stay in places where they can grow and where they feel empowered. Look for opportunities to elevate your community and enhance their wellbeing (or experience of yoga) through education. This can be anything from posting Instagram carousels with little tips, hosting talks, workshops, trainings, or even sharing relevant fitness articles on social media or via a bulletin board in the studio. A year ago I found that I was receiving a lot of messages from students about wrist injuries and not being able to “flow” anymore, so I created an entire on-demand series that offers hands-free flows and wrist health education for folks recovering from wrist/lower arm injuries.

6. Know what feedback to take (and what to leave). I have definitely received my share of unsolicited “advice” and feedback. While I didn’t take every suggestion on board, I always prioritised feedback from members of my community who were as invested in my studio as I was (ie: people who regularly attended my classes, or longtime package holders).

7. Teachers—do your part to build the studio’s community. It’s this simple: if the studio thrives, you have a job. If it doesn’t, you don’t. As a freelance yoga teacher myself, I believe we have a (albeit small) role to play in helping to build our studio community. When I started teaching at Forza I reached out to my clients via text, I wrote Substack posts, I posted on Instagram and TikTok, I took other teachers’ classes and shared reviews on my Instagram stories. I shouted out about Forza as much as I could because I had a vested interest in seeing it thrive. I can also tell you that (most) studio owners notice this stuff and will award pay raises, new classes, etc. to folks who contribute to the success of the studio.

8. Lastly, if you’re a studio owner, community starts with your staff. Each teacher’s student base or following is kind of like a “mini community” that exists within the studio’s boarder community. This is evidenced by the fact that most students attend a class for the teacher. If your teachers feel appreciated, supported and empowered in their career growth, they will likely want to continue being a contributing member of studio’s community. In contrast, when teachers feel exploited or undervalued they leave the studio community and (often) their “mini community” goes with them.

Investing in Community

Last week I started taking Lagree classes at the newly opened Corelab Studio (yay for not having to schlep all the way to town for my Lagree fix anymore!!) and got chatting with one of the owners, Jocelyn, after class. I asked her about the class types noting that all of the classes on their schedule were listed as “basic” or beginner level. She smiled and said that they did that intentionally. Because Lagree is still new in Malaysia, she wants people to be able to learn the method first and build solid foundations before offering intermediate level classes. So, for their entire opening month, Corelab is running only basic/beginner classes2. When she said this all I could think was: wow, THAT is investing in your community; in their learning, their safety, and (ultimately) their wellbeing.

A Wall-Yin Practice

It’s been a while since I shared a full class-plan and this one was particularly lovely so I thought I’d share here it in all it’s glory.

I really love a wall-yin practice. I find them to be incredibly restorative and relaxing. From a teaching standpoint, the wall can be a great way for people to experience lower-body targeted postures (sleeping swan, butterfly, etc.), without needing back/hamstring flexibility (which is often the case when these postures are practiced upright).

To wrap up this post on the topic of community: on the evening when I taught this particular class, I had (almost) a full class! Half the room was filled with former students from past communities that I’d led/been a part of, and the other half was my “new regulars” that I’d met during my time at Forza. It was a beautiful reminder that a deep, meaningful sense of community can lead to really long-lasting relationships that transcend spaces and time.

Spotted: A New Kind of Athleisure

The first time I noticed it, was in a flow class. We were in Downward Facing Dog and something caught my eye on the mat behind mine. There, billowing around the legs of the practitioner behind me, were a pair of linen trousers.

As we moved through the class I couldn’t help but notice my linen-clad classmate breezing through every pose. I found myself thinking that they looked really cool—not just physically well-ventilated but also somehow fashionable(?).

The second time I noticed, was in a Lagree class when the student next to me showed up in a pair of oversized brown sweats and a retro Nike bra. Again, same thought: they look so fucking cool (and comfy!!).

I am not usually someone to note what people are wearing in class. Like, I'm definitely into fashion and occasionally outside of class I’ll compliment someone if they’re sporting something interesting. But normally when I’m attending a class (as a student) I’m engulfed in the flow, lost in the movement, totally in my own little world. Likewise when I’m teaching my entire focus is on delivering my class, holding space and observing the bodies in my class moving through the sequence. What everyone’s wearing is usually the last thing that I’m thinking about.

Reflecting on why these two particular outfits jumped out at me, I realised that it had been a LONG time since I’d been to a yoga or pilates class where it wasn’t filled with practitioners in head-to-toe matching spandex sets. It had been a really long time since I’d seen anything other than a sea of leggings.

A week or so later I came across this article that put words to the fashion trend that I was observing in my fitness classes: the move away from skin-tight, matchy-matchy athleisure to something more free and fluid.

Trend or Unofficial Uniform?

I’ve long been a proponent of the “wear what you like as long as it’s comfy to move around in, and isn’t exposing any of your private parts” advice, but as someone who spends a lot of time in studios/gyms, who regularly consumes fitness-related content and shops activewear a fair bit (it is what I wear to work after all) I would be lying if I said that I hadn’t noticed (what is often referred to as) the “pilates princess” narrative dominating fitness spaces for the past few years1.

Nary a day went by where, upon attending a fitness class or opening up Instagram, I wasn’t met with a sea of spandex-clad practitioners, flaunting their matching sets, simultaneously sucking back an iced matcha.

Honestly, it started to feel like showing off “the aesthetic” was the entire reason to go to a yoga/pilates class—not the class itself. At one point everyone even started to look the same and, in some cases, it felt like this aesthetic was becoming an unspoken standard for belonging in some of studio spaces.

While I am sure that I probably inadvertently reinforced this narrative to some degree with my all-black activewear (IYKYK) I couldn’t help but wonder how much of a deterrent (to joining fitness classes) this body-hugging, skin-bearing, expensive, fem-forward trend might be for folks who don’t resonate with it.

Change is Good

I’ve long admired Gen Z for questioning (and challenging!) harmful norms and I find myself similarly applauding this movement in fitness fashion. I can definitely see this bringing diversity and personality back into the wellness environment which might help to make these spaces feel more approachable and (by virtue of that) more inclusive. Lastly, I am especially fond of the fact that this trend draws on styles that are easily found in the secondhand market (I’ve linked a bunch throughout this article).

As with any of my linked-posts, this is by no means a call to throw out all of your existing activewear and replace it by buying a closet-full of track pants (as most of us know, the most sustainable item is the one that’s already in your closet). Instead, it’s a nudge to think critically about the ways that our fitness environment influences our athleisure purchases and visa versa: how the commodification of wellness increasingly influences who shows up in studio spaces. It’s also a little reminder that we can wear whatever the fuck we want, to yoga/pilates classes!! There are no rules.

So, herewith you’ll find a collection of some of my favourite cosies that I own (and love), a few wishlist pieces and some inspo on how I’d style them all together.

1. It felt so sacrilege to be buying sweats in Porto but I couldn’t resist these when I came across them. They are the softest, lightest cotton that almost feels like a french terry, basically perfect for someone (me) who lives in a tropical climate and finds fleece-lined track pants unbearable.

2. I like the pairing of a texturally-interesting sneaker with sweats or loungewear because it makes the outfit feel less predictable. I saw these in Porto too and they are even cooler in real life.

3. You could bring a towel to class or you could just wear it.

4. A classic. Also this brown with the grey sweats? 10/10.

5. This is my favourite tee to throw on over a sports bra for a class/workout. A warning: your sweat will show (the area under my pits is always a shade darker after a really good workout) but if we’re wearing sweatpants to class, maybe we can also start wearing our sweat patches like a badge of honour: damn right I worked hard!

6. I like the contrast that occurs when you pair a really structural bag with clothing that’s soft, loose and slouchy like sweats.

7. These caps fit great and they wash really well. I’ve put mine through the washing machine a hundred times and she still looks as great as the day I got her.

8. I bought these a few years ago on a trip to Canada and they are the perfect lightweight lounge pant. Bonus points for the fact that the butt doesn’t stretch out and they are LONG so they don’t shrink up when put in the dryer (this always happens to me and then they’re awkwardly short!!).

1. Can’t decide if I want this jumpsuit more or the pants. Maybe I just need both.

2. Vintage Lanvin silk scarf (as a bandana or tied around the waist).

3. Love the colour of this classic ringer tee.

4. Have been wanting to invest in a pair of Nagnata shorts for some time. I feel like they just look so comfy and supportive.

5. I like the contrast of a modern-looking slide paired with something soft like sweats. These have been on my mind a lot lately but I cannot bring myself to splurge on them (yet haha).

6. I love the colour and volume of these palazzo-style sweat pants.

I grew up in the 90’s/2000’s when side-stripe track pants were all the rage so I am low-key loving this comeback.

1. Vintage Mizuno.

2. Vintage Adidas.

3. I’ve really been enjoying returning to cotton basics for workouts, like this tank.

4. I usually wear contact lenses when I’m working out, but every once and a while I’ll give my peepers a break and wear specs for teaching. I’ve had my eye (haha pun intended) on these for a little while. I think they would look so cool paired with a sportier fit.

5. Nagnata does stripes better than anyone. Shorts and track pants.

6. A sports bra that’s not racerback!!

7. Vintage Canterbury.

8. Terry (not fleece!!) stripes from Donni.

9. Adhering to the “unexpected shoe theory” I think these with a pair of stripey track pants would be so chic especially as a travel outfit.

The Inspo

The theme for my class was celebrating the feeling of effort which felt appropriate given the fact that the flow that I had planned was a little *spicy*. It explored a lot of core engagement, twisting movements, balance and upper-body strength (I’ve shared the full sequence along with the music playlist below).

The inspo for the theme came from …

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For the past month whenever I mentioned to friends/clients that I was travelling to Porto, Portugal at the end of August, the general reaction was “oooh it’s such a fun and trendy city, you’re gonna love it”.

Clearly they know me well because Porto was a pleasure to explore. More than just the home of port and sardines, Porto is cute wine bars, fresh seafood, LOTS of hilly cobblestone streets, 12th century cathedrals, and one-of-a-kind ceramics.

Every Cool Place Has Some Eccentricities

Something we realised pretty early on is that businesses in Porto don’t always follow a set schedule and tend to open/close at whim (eg: many will close for the duration of the summer months—June through August, hours are not always accurately listed on google, etc.).

If you’re planning a visit I’d recommend not only mapping out a the places that you’re keen to visit (and their daily opening hours), but also touching base with the businesses directly (or, where applicable, make a reso) to ensure that they will actually be open on the day that you plan to visit.

I feel like it’s also helpful to note that most cafés don’t open until 9:30am (sometimes even 11:00am). If you’re a caffeine addict (like moi) you may need to buy yourself some instant coffee for an early morning *kick*.

Something that also caught me off-guard was the amount of derelict/abandoned shops and homes in Porto (think: boarded up buildings, broken windows, caved in roofs). In some areas nearly every other property was visibly abandoned which I initially found a little ominous as I’ve never really experienced that in other parts of Europe.

Upon doing a bit of research it looks like this is actually fairly common in Portugal. Some of these properties are tied up in inheritance disputes and are stuck sitting vacant until the family can come to a resolution. In many cases though, it’s too expensive to restore old buildings and there’s not a lot of incentive (from the government) to restore them. So it’s actually more cost-effective for owners to let them sit vacant.

All that is to say that despite the appearance of neglect, we never felt unsafe walking around and, in chatting with locals, they confirmed that Porto is a very safe city. Everyone we met, restaurant servers, sales people in shops were all so warm and friendly (and very willing to share their favourite local spots).

Memorable Eats

Being able to eat well is always my top priority when picking a travel destination and Porto had a lot to offer. We had so much great food and wine. I’ve linked below 13 of our most memorable meals.

1. Trama — Great selection of natural wines (we had this and it was excellent—not too funky), tasty sharing plates (still thinking about the Tomato Toast), and a curry that surprised me with how good it was.

2. Rosi — Great coffee, cakes and life-changing pierogies!!! (I may actually try to recreate these at home).

   

3. Euskalduna Studio — To say that I was mega excited to visit this one Michelin star restaurant that I booked over a month ago would be an understatement and when I say that the experience did not disappoint!! Every dish was a masterpiece but the thing that really stood out to me was the wine pairing: a selection of small-batch Portuguese wines that, at times, broke the rules of conventional fine dining (they served us a sparkling rosé mid-dinner and it has forever changed the way I will think about wine pairings). If I ever end up back in Porto I would 100% dine here again.

   

4. Época — Probably the best coffee we had the entire trip (I’m really regretting not buying a bag of their beans). This poach eggs and labneh dish that was served with a flatbread that was a cross between pita and ciabatta(?!!) will live rent free in my mind for the rest of my life. So good.

5. Os Duques — We happened in on this restaurant by chance and were really not sure what to expect but the arroz de marisco was so nourishing especially after a long day of exploring. A word of caution: the portion is massive. It is served in a soup pot big enough to feed a family of 5, and they are generous with the amount of seafood, so arrive with your appetite.

   

6. Protest Kitchen — This cafe was giving major “The Bear” energy (peep their little team photo in the photo on the left). Food and coffee was perfection. I also packed their cardamom buns for takeaway and they were heavenly.

7. Taberna Dos Mercadores — We waited in line for two hours to try this viral restaurant (something I usually never do) and while the food was tasty (we ordered the lamb, their signature salted cod and octopus rice), I probably would not do the two-hour wait again. Do with that information what you will.

   

8. Vasques de Carvalho — We really wanted to do a port tasting at a small

   batch/artisanal winery. The owner of the wine store next door to our accommodation recommended this one and it did not disappoint. It’s a really intimate tasting experience (it was just us and two other couples) held in this pretty outdoor courtyard (instead of a cellar via a tour like most other tastings in the region). I’m not a big fan of port, but I managed to find 3 that I liked at this tasting (the white, the rose and the ruby) so I feel like that says something.

9. Early — A stunning café in (what looks like) a renovated industrial factory(??). Great coffee and seasonal breakfast plates (like the pumpkin-sized tomato pictured below). They make their own cheeses (which were fantastic) from milk that doesn’t get used for coffees (and would otherwise go to waste). We love a sustainable moment.

   

10. Praia Da Luz — Okay, full disclosure this was the only bad meal we had in Porto (both the service and the food were terrible) BUT, the views of the Atlantic are truly stunning. Attached to the restaurant is a beach club with loungers facing the water. We had a drink there before heading up to the restaurant for dinner and it was actually lovely. So I’d recommend eating elsewhere and coming here just for a bevy and the view. To get there I’d also recommend taking the vintage tram that runs from the historic city of Porto to Foz (the beach area) and then walking the coastline up to the restaurant. It was about 1km from the tram stop and, at sunset, it’s such a breezy and scenic walk.

11. Manteigaria — Home of the famous pastéis de nata. No explanation needed for these.

    

12. A Certain Café — A café, wine bar and ceramics shop. We did lunch here and it was delicious (I mean, they got my husband to eat beans so it must’ve been tasty!!). Also picked up a pair of doggy bowls for Ri (one pictured in the bottom left).

13. Buffet at the Serralves Museum of Contemporary Art — I low-key felt weird posting this because it’s a museum buffet but the food seriously slaps so it deserved an honourable mention. They had lots of fresh salads and homemade soups. Also there’s literally nothing else nearby the museum so if you’re planning to spend the day here, this is a great place to grab a bite to eat. They have a really pretty patio that looks out over the gardens too.

Movement Break

I’m not usually strict about getting in a workout in when I’m on holiday but occasionally, if the opportunity presents itself, I will try a class when I’m visiting somewhere new. I ended up taking a private classical pilates class here. The class was pretty good although I will say, since taking a private class with Christina at Forza, I kind of feel like that experience is hard to top. The footwork and barrel stretches were definitely a welcome treat after 25 hours of air travel though (KL to Portugal is such a long journey).

Excellent Shopping

Local brands, antiques and vintage designer gems.

1. Retro City — I actually wish we’d spent longer here because the selection was so good but the piles of clothes were giving John anxiety (lol). They had tons of great leather jackets and suede shirts which is exactly what I ended up coming home with.

2. Styx — A curated designed vintage store. I am having some regrets about leaving that little Margiela sling pouch behind.

3. Discos do Baú — A vintage record store with the sweetest, most helpful owner (he cleaned and played the record I wanted before I purchased it).

4. Antiguidades Porto Velho — This shop had such a stunning collection of antiques, sterling silver pendants, ceramics and a marble Cocker Spaniel carving in gilded-frame that I deeply regret not buying.

5. Vintage Bazaar — a Portuguese brand with flowy, bohemian silhouettes (I couldn’t resist the black sleeveless blouse above, the cotton voile was so soft and light).

6. Casa Triunfo — This is the wine shop that was next door to our accommodation. It has a great selection of Portuguese wines and artisanal tinned fish.

   Last two are not pictured here but deserved a mention …

7. Patch — A curated vintage store with a stunning selection of locally-made ceramics.

8. Feeting Room and Lot — Fashion and lifestyle concept stores that feature small (mostly European) brands.

Two Travel Tips

Balloon Pants!!

Most of my linen pants are ultra long which is great for pairing with heels but less ideal for schlepping around European cobblestone streets in flat shoes or bare-footing it on a beach. To avoid them dragging and getting dirty (or worse, torn), I found this DIY hemming tutorial on TikTok (where else) that I used religiously throughout this trip and will continue to use as long as balloon pants are in style (if you don’t believe me, here’s evidence from Suzie Kondi’s latest collection, confirming that balloon silhouettes are, in fact, hot shit right now).

Luggage Storage

On our last day we stored our luggage here (recommended by our host) while we had lunch and did some last-minute shopping before catching our flight home in the evening. I was a little sceptical (because it’s literally just a random souvenir shop) but there were a ton of positive reviews from other travellers (it also looks like they have locations all over Europe!). In the end we had no issues dropping off/picking up our luggage and (this might just be my perception) it felt cleaner than the public, self-service locker options.

When I first took on a teaching position at Forza, the yoga classes that I was the most excited to teach were the pre and postnatal classes.

Since training in pre and postnatal yoga a few years back, I hadn’t had the opportunity to…

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I *might* currently be on a flight to catch the tail-end of euro-summer (whether or not that will happen is TBD because last I checked the weather is giving more “pumpkin spice latte” than “spritz by the beach” but one can remain hopeful!), and even-still I can’t help but feel nostalgic for back-to-school season.

Growing up, this time of year was always spent making preparations to return to school in September: buying new clothes, school supplies and (although not every year) a new school bag.

Perhaps that’s what’s got me dropping into your inbox to chat about bags—more specifically gym bags, or “bags of leisure” if you will; essentially, the vessels that we use to transport our gear and necessities to and from our various athletic pursuits.

Myself, I’ve never really been much of a gym-bag girly. Actually I’ve never been much of a one-bag-wonder kind of girly. Even in my school days I can distinctly remember begging my mom to buy me a bag that was “cool” enough that I could use it for occasions outside of school. I could never really justify (financially or sustainably) buying a bag that serves literally only one purpose.

Personally, I love a bag that is hardwearing (nothing precious), spacious (but easy to organise), and has a multitude of uses and outfit options (even better if it’s secondhand!!). In case you do too, or you’re in the market for one, or if you just occasionally enjoy poking through a low-stakes shopping blog, I’ve compiled a few bags that I own (and love), some that I am drooling over (new and secondhand), lifesaving organisers, and why I think it’s important to maximise the utility of our “bags”.

Welcome to the third instalment of THE SWEAT EDIT, a series of posts where I give you sweat-specific advice and recommendations. If you haven’t already, you can read the first post here and the second here.

Before we jump in, allow me clarify: I am not here to put Lululemon or ALO out of business. I’m just here to suggest that maybe, maybe, the bag that we use for the gym/yoga/pilates could be the same bag that we use for work/shopping/travel/beach.

But first, the inspiration behind this post…

Fanny Pack Mania

Earlier this year when I was home in Canada, my husband, John, and I paid the Lululemon outlet a visit (as one does). I always find this to be an overstimulating shopping experience, and this time in particular I could not get over seeing the walls of the store lined with hundreds (hundreds!!) of gym bags and fanny packs in every colour, all marked down to 80-90% of their original selling price, and people collecting arm-fulls of them for purchase.

Witnessing mass, arguably unnecessary production (anyone else remember when Lululemon had literally one bag and it came in one, sometimes two colours and that was it??) and the almost mindless consumerism of it, made me a little nauseous. In what world do we need 9 different colours of fanny packs???

As someone who appreciates beautiful things and fashion, and who works in an industry that promotes a lot of consumption (often of textiles that are very polluting) I feel a sense of responsibility to talk about it along with how we can continue to enjoy “things” that support our wellness hobbies without fanning the flames of our progressively smouldering planet. With climate change becoming more dire by the day, it has never felt more important to talk about the intersection of wellness consumerism and climate change.

If You’re Gonna Shop, Shop Sustainably.

• Buy a bag that’s built to last, or that can (at least) be repaired. This is getting harder and harder with fast fashion, but typically my go-to for this is hardwearing materials with great craftsmanship (think: leather, canvas).

• Shop secondhand!! I’ve linked a bunch of secondhand options in this post.

• Look for natural materials: cotton, wool, raffia, bamboo, rattan, leather. These biodegrade so they have less of a negative impact on the environment when they are (eventually) discarded.

• Consider ease of cleaning. Nylon, cotton, wool are typically easier to wash/maintain which can greatly extend their lifespan.

• Consider wearability and maximise utility. I once heard someone say if you can’t make 5 different outfits with an item then it’s a “no”. Similarly, I think if I can’t wear a bag to anywhere but the gym/yoga it’s a “no”.

• Invest in the right tools/solutions to maintain fine fabrics like leather and suede (I always have saddle soap, leather balm and a suede eraser on hand).

Totes that you’ll want to carry outside of the gym.

If you’re more of a backpack person.

Fanny packs.

Yoga mat carriers.

If you must…

Accessories

Bag charms are having a real moment right now. I personally prefer charms that are not trend-driven and that will not end up in a landfill once the trend dies (read into that what you will).

I’ve been repurposing necklaces that I already own and adding shells that I’ve collected from holidays. If you’re not crafty, I love this and this because I think they could be restrung on a necklace or used as a key chain in future (maximising utility!!!!).

It’s what’s inside that counts.

Hello friends! Happy Monday. I hope you all had a lovely weekend. After a few days of torrential rain here in KL (they say the rainy season is early this year) we finally got a day of sunshine on Saturday. So, after my last yoga class of the week at Forza, Ri and I headed out to the pool to soak up the nice weather.

To be honest, I wasn’t too miffed about the weather this week as I spent most of the days in front of my computer working on a BIG library update for OMOLOGY ONLINE. With this new season of teaching, I wanted to give the online studio a little refresh too. It took me wayyyy longer than I initially thought it would, but yesterday I finished uploading the last of 250+ yoga classes to our libraries which brings our total number of on-demand yoga classes to something north of 460 classes. Wild. As I was uploading them I got to relive so many fun moments filming with the team (and so many great sequences!!).

Access all 400+ on-demand classes via the monthly or annual studio membership.

Some things that have been on my mind lately:

1. Leaving reviews for your instructors — I have a renewed appreciation for this. Until last week I was the only instructor on the roster who didn’t have a single review and to say that I was feeling insecure about it (especially given the fact that I’d taught 5 classes!!) would be an understatement. Anyway, suffice it to say that when I finally saw one with my name on it, I was over the friggen moon. These truly mean so much to your instructors so this is just a little reminder that if you loved a class and you have the opportunity to leave a kind word—please do!!

2. The gift of a safe (and goooood) manual assist — I was injured at the hands of another yoga teacher years ago and since then I’ve been pretty reluctant to receive manual assistance in any fitness setting. That being said, the first time that Sasha, Forza’s founder, came over to offer me manual guidance in her class, I could feel that I was in very capable hands and it reminded me of how wonderful a skilled assist can be. When done right and by someone who knows what they’re doing, they can such a powerful learning tool.

3. The power of a change of scenery — Over the past couple weeks I’ve felt more inspired to create, write, and film new content for OMOLOGY ONLINE than I have in the past year and I have no doubt that it has everything to do with being in a new (highly motivating) environment.

4. The gift of having a movement practice that you look forward to — I posted a (slightly emo?) TikTok chatting about how special and rare it is to find a yoga class that you love (and look forward to) so much that when you have to miss it, you get FOMO.

The Classes That I Took Last Week (& the Reviews that I Wrote for Each One).

• Posture Tower (all levels) with Amrit

  “Loved this class! Amrit is so patient with her guidance especially for those of us in the class that are still new to the tower. I especially appreciated that she planned her sequence to minimise set up and transitions so that we could maximise the amount of time we spent in each exercise.“

• Signature Mat Pilates with Esmee

  “Literally the most fun I’ve had in a Pilates class. Esmee has this way of balancing the spiciest moments of class with little bits of humour. There were only four of us in class but we were all laughing and groaning through every exercise together. It was peak girlhood imo. It’s truly so special when a teacher can rally the room in this way.”

• Precision Reformer with Sasha

  “Any chance I get to take a class with Sasha, I grab it because I know that I will leave her class having refined at least one aspect of my Pilates practice. She’s the kind of teacher that sticks with you until you understand a movement or skill. Her passion for Pilates and the classical repertoire is honestly so contagious, it makes me want to learn more!”

You can book any of the above classes here.

• Not a class, but on Sundays I now follow John (my husband) to the gym to train my back. It’s boring, unaesthetic work but it’s work that I need (I definitely don’t get enough in yoga or Pilates). So with the image of Jessica Biel in my mind’s eye (IYKYK) and a good playlist (I borrowed this one from Brittany Bryden last week), I pull and row my little heart out1.

My Postnatal Class Sequence

**If you missed me in studio last week, I’ve shared a 30 minute version of this class here on-demand on OMOLOGY ONLINE.

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I write A LOT, but not everything gets published.

A lot of times I have a thought that’s not fully formed or developed enough to create a “full” article (with a thesis, intro, middle, and conclusion) and so these unfinished musings sit, percolating in my drafts for months.

Below are three of such thoughts (in the form of mini essays) that I’ve been sitting on for some time.

I won’t lie, there’s a vulnerability to releasing these into the wild without polishing them or fully flushing them out!! Most of the posts that you read here, I’ve spent weeks researching, writing (and re-writing) for the perfect balance of fact and conversation.

While even the idea of putting an unfinished thought into the world would have literally sent me into orbit few years ago, something about this latest season has me letting go of perfection and embracing unanswered questions.

Besides, I’ve always thought that some of the best Nuggets are open-ended questions—invitations, if you will, to reflect and find your own take.

So with that in mind, if one of these topics inspires you, I’d love to hear your thoughts in the comments (they’re always open x).

Plagiarism, Ownership and Originality in the Yoga Space.

A few months ago someone plagiarised one of my classes (the sequence, my cues and even my music playlist) and shared it with their audience without my knowledge or consent.

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Before I jump in—below I’ve listed my in-studio schedule for this week. I’m subbing a couple of classes, most notably, Saturday (August 16th) I’m subbing SPIRIT which is a breathwork and meditation class right before my usual 11:30am SLOW class. If you’re up for a slow, introspective start to your Saturday consider joining both and making a morning of it! I’m really looking forward to it, I think it’s going to be a really lovely start to the weekend.

Yin Yoga Will Always Have My Heart

I LOVE guiding restorative yoga classes.

And not to toot my own horn but I deliver a pretty darn good restorative class (okay…”tooting” a little).

I think a lot of that comes from experience (I’ve been doing this for almost a decade), but also from the fact that I genuinely love offering people a little pocket of peace and quiet in their day. As a student, I know how nourishing a good restorative class can be (literally food for the body and soul) so it brings me a lot of joy to be able to offer that experience to others.

On that note, I thought I’d share with you what I taught in my SLOW class last week at FORZA.

6 Essential Elements for Guiding a NOURISHING Restorative Practice:

1. Hold space for silence and introspection. Rather than treating the class like a 45 minute monologue, I like to offer essential instruction and a couple helpful insights before settling into a moment of silence. This way my students can reflect-on and digest the information in their own time without having me constantly yammering away in their ears.

2. For each posture, offer a couple of variations using the yoga props. Yin traditionally is practiced sans props but modern bodies usually need a little bit of support to sit in stillness for extended periods of time so I like to make sure that I have (at least) 2 accessible options for each pose.

3. Sprinkle in short “movement breaks” in between extended periods of stillness (eg: cat/cow, windshield wipers, shoulder rotations, etc.) to restore circulation and keep people awake.

4. Give a generous Savasana (my classes are 45 minutes and I allocated 5 minutes for Savasana). Honestly, every posture in a restorative class feels like a lead-up to Savasana so it’s kind of criminal to skimp on it!! Similarly…

5. Savour the exit from Savasana/closing of class (I allocated 2 full minutes for this).

6. Never take photos or videos of students (especially not without their consent). Restorative classes can be particularly vulnerable (students often have their eyes closed or might be experiencing intense emotions). Personally, if I am going to take a video, I like to do something like below where everyone is out of frame and it’s just showing the “ambiance”.

Also, this ^^ and the sound of tropical rain…10/10.

The Class Plan

A yoga class is so much more than just a sequence. This is how I map out my yin/restorative classes before putting together my sequence. The theme for this class was “offering ourselves a moment of peace” and so I selected elements (a quote/Nugget of Wisdom, a style of pranayama, and poses that stimulate the meridian channels linked to our ability to cultivate peace) that would serve that end.

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Last week I taught my first two classes at FORZA for the Community class/soft launch week. Both were STRETCH classes which is basically a multilevel yoga flow—one of my all-time favourites to teach (and practice).

I’m sharing my full sequence below and chatting about some of the things that I kept in mind when planning my community classes.

**If you struggle to plan/teach multilevel yoga classes—this post has a few tips!!**

Key Considerations

Things I kept in mind when planning my two community classes:

Work Smarter, Not Harder

A lot of of effort goes into planning a yoga class and so I am a really big advocate for maximising your class-plan (ie: planning one class and using it for an entire week). There are so many benefits to doing this for both the instructor and student (I talk about them here).

Because I was going to be teaching to a different crowd on each day, I planned ONE class and used it for both days. This allowed me to “trial run” the class on Day 1 and make any necessary adjustments to the sequence before teaching it again on Day 2. Unsurprisingly, Day 2 went smoother than Day 1 (one of the many benefits of re-teaching a class).

Accurate Sample

STRETCH is one of the classes that I now teach weekly at FORZA and so I wanted to make sure that my community classes offered an accurate representation of what folks can expect to experience should they choose to join me for STRETCH again in the future.

45 Minutes

While a lot of our classes on OMOLOGY ONLINE are 45 minutes, it’s been a while since I taught a 45 minute class in-person. Generally speaking, in-person instruction is 1.5 times longer than online because you have to give the instruction and then wait for people to act on it.

There were a few adjustments that I made to my standard 60 minute sequencing template in order to offer a complete and fulfilling program in a shorter time span. If you’re a member of THE EMPOWERED YOGA TEACHER you’ll notice that:

• I did not teach a Sun Salutation because there was simply not enough time. Instead I included flowing/heat-building movements in my first round of flow.

• I maintained the Grounding and Savasana at their usual lengths (~3 and 5 minutes respectively). A lot of times when classes are shorter, teachers will “borrow” time from the opening meditation or Savasana—don’t do this!! These are essential parts of the yoga class that help to make it feel complete. Shortening them, regardless of what’s taught in between, will make the class feel rushed.

• I kept the sequence simple. Whenever I’m teaching in an unfamiliar environment I keep my sequence as simple as possible for ease of instruction and reception (students generally won’t enjoy a class that was difficult to understand/follow!!).

Mixed Level

Community classes always tend to bring out a variety of practitioners (experienced and new to yoga) and that was true for both of the community classes that I taught. In order to ensure that everyone in the room got a fulfilling practice experience, I used a lot of repetitive movements and buildable postures that gave me the ability to offer different variations/options.

Demo’d Challenging Transitions

If you’ve trained with me you know that I am a BIG advocate for teaching verbally. While I taught the majority of my community classes verbally I opted to demo two slightly challenging transitions: 1—kneeling sideplank to Lord of Fishes twist, and 2—easy-twist to wide-legged forward fold (facing the opposite direction). In both classes I demo’d the first “side” and verbally cued my students through the second round of movement.

My choice to demo these transitions came down to two main reasons:

1. When I teach verbally I often rely on the experienced practitioners in the room to provide a visual representation of the postures for those who are unfamiliar. As the above-mentioned transitions are fairly uncommon I wasn’t certain that even the experienced practitioners in class would know what I was asking them to do. So, when we arrived at the challenging transitions I hopped on my mat and provided the visual representation myself saying: “this next transition is a little tricky so I’m going to do it with you…”.

2. Time was of the essence in this class (45 minutes goes by really fast) and I wanted to keep things moving along at a consistent pace. Offering a visual aid helped to make sure that even if students didn’t understand my verbal instructions, that it wouldn’t take them long to use the visual cue to make their way into position.

Music

In order to maintain a consistent “vibe”, FORZA has specific requirements for our music playlists. One of such requirements is that the music is intended to be there, in the background, without being the entire focus of the class.

Keeping this in mind, I went for loungey, mellow tunes with minimal lyrics. This was the playlist that I used.

The Sequence

**This class is now available to stream on OMOLOGY ONLINE!! Each week I’ll be sharing ONE of my in-person classes online so if you missed class you can find it here**.

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Like its namesake, Forza (which translates to “force”, “power”, or “spirit” in Italian) is a tastefully vibrant wellness space nestled in two separate upper-floor shop lots in Damansara Heights.

As I'll be living here here now teaching yoga classes 6 days a week (full schedule starts next week on 4/8/25!!), I thought I’d share with you some of the special details that (I think) set this studio apart from others, the types of yoga classes that I’ll be teaching (and how to book a class), launch promotions that you definitely want to take advantage of, and (of course) a photo-tour of the space because she is a beauty!!

Sweet Deets

A few (okay, more than a few) little details that make this space extra special:

• Cold towels after class—so luxe!!

• Weekly scheduled soundbaths and breathwork classes (I am low-key so excited about these).

• Mats are GENEROUSLY spaced out (mat classes are max 16 pax).

• Props and equipment are top notch.

• Classes are 45 minutes each which, you might be thinking, is short but I actually think 45 minutes is perfect. It’s easier time commitment (than 60 minutes) and truthfully, everything you can get from a 60 minute class you can get in 45 minutes, the class structure just has to be really intentional (which I love!).

• You do not need to clean your mat/reformer after class (there is a wonderful cleaning team that will do it for you).

• Mat towels are provided for infrared (heated) classes.

• Prenatal classes are small and intimate (mat classes are capped at 10 pax and reformer is capped at 4 pax).

• Weekly mums and bubs postnatal classes (that don’t involve using baby as a weight/prop).

My Classes

I’ll be teaching SLOW, STRETCH, INFRARED STRETCH, PRENATAL YOGA and POSTNATAL YOGA in the mat studio (pictured below) on these absolutely divine mats. If you practice with me on OMOLOGY ONLINE, the SLOW and STRETCH classes are similar to our YIN and FLOW classes respectively.

SLOW (Yoga | All Levels | Restorative)

A yin-inspired restorative class designed to soften tension and calm the nervous system. With long, supported holds and deep stretches, this practice invites stillness, enhances flexibility, and leaves you feeling rested, rebalanced, and completely unrushed.

STRETCH (Yoga | All Levels | Dynamic)

A movement-based stretch class rooted in Hatha and Vinyasa flow. Designed to improve flexibility, mobility, and body awareness, this class guides you through intentional sequences that open up tight areas and leave you feeling grounded, lengthened, and more connected to your body.

PRENATAL YOGA (Yoga | Slow | Hip Opening)

A supportive and empowering practice designed to prepare your body and mind for labor and motherhood. Using props for comfort and stability, you’ll move through a mindful flow of yoga postures and breathwork to build strength, enhance balance, and nurture both your physical and emotional well-being. This class is suitable from your first trimester up until delivery as long as your doctor seems it safe for you to practise gentle movement.

POSTNATAL YOGA (Yoga | Mum + Bub | Restorative)

A gentle, restorative practice designed for new mums to move, connect, and heal in community with their pre-crawling babies. With the support of props, you’ll flow through mindful postures and breathwork to restore posture, rebuild core and pelvic floor strength, and calm the nervous system. Please bring a soft mat or bouncer for your baby during this class as baby wearing is not suitable for this class. This class is for mums who have had been cleared to begin gentle exercise by their OBGYNs.

The “infrared classes” are lightly-heated using infrared ceiling panels. It literally feels like practicing yoga on a warm sunny day. One of the advantages of infrared heat is that it can help to ease your muscles into the practice, which is especially helpful if you’re someone who generally takes longer to limber-up.

You can find the full studio schedule and book a class here (you can find my classes specifically by selecting my name in the dropdown instructor menu).

Promos You Do Not Want to Miss Out On!!

Forza is running two launch promos that (I think) are unreal deals. The Intro Offer, (which is any 3 classes for RM150), would be an excellent way to try out a few of the classes that you’re curious about. After that, if you’re hooked (don’t be surprised), the Launch Unlimited would be a great option for developing a daily movement practice (it works out to be like, RM30/class if you come every day which is crazy cheap!!).

**NOTE: If you are thinking that you might want to take advantage of both deals, I’ve been told that the Intro Offer is for first time clients only, so it’s best to buy that package FIRST and only then buy the Launch Unlimited after.

Last notes

In one of my community classes, a longtime student said to me that it’s really nice to see me in this season of life, doing what I love and having the best time doing it. And honestly, that really sums up how I feel about it too.

Having been a “solopreneur” for almost a decade, lately I’ve found myself yearning for more community and collaboration.

Getting to be part of a team again, and one that is filled with really talented movement educators (we had our first staff meeting last week and I can tell that Sasha, Forza’s founder, went out of her way to find experts in each wellness modality), is so enlivening.

Suffice it to say that as excited as I am to be teaching, I am equally excited to have a space to practice and learn.

Something unique about Forza is that, while it offers contemporary pilates and workout classes, it’s roots are in classical pilates. I only recently learned the difference between classical (as taught by the famous Joseph Pilates himself) and contemporary pilates1.

While my pilates practice has been mostly contemporary and mostly reformer-based (I was never really keen to try mat classes as I felt they were too “similar” to yoga), Sasha really sparked my interest in learning the classical mat repertoire when she explained at our team meet that the classical mat sequences are kind of the “foundation” of pilates principles and are essential for a strong reformer practice. So now I’m on a mission to up my classical pilates game!

As I write this, I just finished my second (and last) community class. I’ll be sharing my sequence along with some of the adjustments I’ve made to accommodate the 45 minute time frame in another post soon (subscribe below to receive it direct to your inbox when it’s published).

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When I first started practicing yoga, I idolised my yoga teachers.

Not only were they all fit and beautiful, but they all exuded this insatiable confidence in their role at the head of the classroom. The ease with which they used technical, anatomical language—”retract your scapula”, “engage your transverse abdominis”—affirmed (to me) that they really knew their shit.

In my eyes, yoga teachers knew everything there was to know about the human body. Meredith Grey herself might as well have been teaching my power vinyasa class.

Now that I am coming up on almost a decade of teaching yoga, I know how far from the truth my earlier perception was.

While there are certainly some teachers who’ve spent years studying medical-grade anatomy, they are not the norm. Most yoga teachers (like me) don’t have anywhere near that level of knowledge and even if we did we don’t have the professional qualifications to be able to act on it.

Having been approached over the years by many students with requests for me to speculate or provide medical advice, I can see how the pressure to appear experienced (and helpful!) can tempt yoga teachers to cross professional boundaries, assuming the role of therapist, doctor, etc. which is a dangerously unethical habit.

In the Yoga Sutras there’s this philosophical principle called “Satya” which translates (from Sanskrit to english) as “truthfulness/honesty” and that’s kind of what this post is all about: an honest insight into the scope of a yoga teacher’s professional qualifications. If you’ve ever wondered how much we *actually* know, this article outlines the limits of our professional expertise.

PS for the yoga teachers reading this: At the end of this post I shared a little visualisation exercise (one that I often do in my yoga teacher trainings) that illustrates why it’s so important to respect the scope of our professional qualifications. Would love your thoughts in the comments if you give it a read.

Your Yoga Teacher Cannot…

1—Know What You’re Feeling in Your Body

It might surprise you to know that no one, not even the most skilled surgeon, can actually know what you’re feeling in your body. Only you know and only you can feel it. While your yoga teacher can offer general guidelines as to the desired/targeted sensations in each pose, they cannot know if you’re actually feeling them or if you’re experiencing something else like, perhaps, pain.

So, on that note: if you’re ever in pain in a yoga posture, exit immediately and don’t be shy to communicate this to your instructor. They can then either help you to find a more suitable position or refer you to a healthcare provider who can investigate the source of your discomfort further.

2—Advise if Yoga is a Suitable Practice for your Medical Condition/Disability/Pregnancy

Whenever someone asks me if yoga is a good movement practice for “__” condition my answer is always: ask a doctor. Illnesses/disabilities/dysfunctions/pregnancies present differently in every body and they also present differently at different stages. So while yoga may be suitable for some folks, it may not be for others. Only a doctor can advise of yoga’s suitability based on their patient’s unique body and medical history (which is information that a yoga teacher would not be privy to).

3—Advise Which Poses Will Help to Alleviate Pain/Injury/Illness

While I love the practice of yoga and believe it to have many therapeutic benefits, it is not therapy (physical or mental). Yoga teachers cannot prescribe movement to “fix” or heal physical ailments nor can they suggest ways “meditate” your mental health issues away. That being said, yoga is a practice that can (and has been known to) support the work of healthcare professionals1. My private teaching practice often functions this way. Many of my clients are folks who’ve been prescribed “gentle movement” by their healthcare provider. With their diagnosis and instructions from their doctor, I’m able to design a yoga practice that follow’s (and compliments) their wellness protocol.

4—Provide Nutritional/Dietary Advice

“You shouldn’t eat before your yoga practice”, “You should abstain from drinking coffee”, “You shouldn’t eat meat”.

These are just a few of the unsolicited pieces of nutritional advice that I’ve received from yoga teachers over the years, all of which are total BS. Providing nutritional/dietary advice without any formal training in nutrition, not to mention without a full and thorough understanding of each student’s specific dietary needs, medical history, and relationship to food/diet could make someone seriously ill or trigger disordered eating.

Promoting “yoga for weight-loss” falls under this category as well. First of all, it’s false advertising because simply doing yoga will not result in weight-loss2. Secondly, weight-loss journeys should be a guided/supervised by a licensed dietician (not a yoga teacher!!).

5—Diagnose Pain or Mental Illness

While your yoga teacher may have a “hunch” about what’s going on with you (especially if they’ve had similar injuries, or have experience with mental illness, or if they’ve taken yoga teacher trainings with a special focus in injury management/trauma), they cannot provide a speculative diagnosis—and they shouldn’t. They do not have the proper training/knowledge to do so and they also lack the required medical equipment to provide a thorough and accurate assessment.

**I elaborate on this in the visualisation exercise at the end of this post.**

So What DO Yoga Teachers Know??

1— Basic human anatomy

Many yoga teachers will have (at least) a basic understanding of human anatomy as it pertains to the practice of yoga. Meaning: we know roughly where most of the major muscles/joints are in the body and the types of yoga poses/movements that will target each of these areas.

2— How to sequence a yoga class

Most yoga teachers will have a basic understanding of how to structure/sequence a yoga class. Teachers who have undergone additional specialised training may be able to sequence classes for specific needs (eg: pregnancy/postpartum, disabilities, chronic illness)3.

3— How to instruct yoga poses

Most yoga teachers will be well-versed with the yoga repertoire and generalised alignment techniques to safely guide students in and out of different yoga poses. Again, these alignment techniques are general so they will be okay for most bodies but may not work for some bodies.

4— How to adapt yoga poses

Most yoga teachers will have a basic understanding of how to adapt/offer variations of common yoga poses via the use of yoga props (eg: using blocks for added height where/when necessary).

5—Contraindications

Some teachers will have an understanding of what kinds of movements to avoid for certain (common) conditions. Usually these guidelines are still quite broad and may not apply to everyone who experiences a certain condition (re: all bodies are different and conditions manifest differently at different stages)4.

**It’s important to note that this requires the student to have already obtained a diagnosis from their healthcare provider and their willingness to disclose it to their instructor**

In Conclusion

Your yoga teacher is not qualified to provide any form of mental health advice, nutritional or dietary advice, physical therapy, or healthcare. They are qualified to teach yoga only.

Anything outside of that can be directed to the following professionals.

• For mental health advice:

  • therapist

  • counsellor

  • psychiatrist

• For nutrition:

  • dietician

  • medical doctor

  • nutritionist

• For musculoskeletal issues:

  • physiotherapist

  • chiropractor

• For general health care:

  • TCM doctor

  • Ayurvedic doctor

  • medical doctor

• For pregnancy and postpartum:

  • midwife

  • pelvic floor specialist

  • OBGYN

It’s also important to note that although some folks in these professional categories may also hold a yoga teaching certification (many do!), they would NEVER consult or provide medical advice in the yoga classroom due to privacy/confidentiality regulations.

Why, As Yoga Teachers, We Should Respect the Scope of Our Qualifications

Whenever I teach a yoga teacher training I give this example of why it is important not to speculate on a student’s health:

*Imagine this**

You have just finished teaching a yoga class and a student approaches you and says that, for the past few classes, they’ve been experiencing sharp pains in their kneecaps whenever they’re doing kneeling poses.

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