Inner Power Yoga
The power of cOMmunity at IPY!

Dear Yogis and Yoginis,
 
I hope you are having a wonderful fall so far, filled with honey crisp apples, pumpkin spice lattes, cool mornings and brilliant sunny afternoons!
 
I often think about the power of a community, of how much more we can accomplish together, a sense of togetherness, and the joy we feel when we can contribute to a cause we believe in, help someone in need or simply show kindness towards others. I am very grateful for each and every one you who are part of our IPY community.  Thank you for being who you are!
 
October is Breast Cancer Awareness month, and I would like to share the thoughts of one of our wonderful students, Judy Laufman, with you. Thank You, Judy.  You are an inspiration to all of us, and I can not be any prouder of you and your fight against this horrible disease!
 
A Breast Cancer Survivor Story
I am thrilled that one of our members, Judy, is sharing her story during this important month for women.  Breast cancer affects so many women and it's inspiring to have this strong survivor in our IPY family.  Here's her story:
 
Judy"When I was diagnosed with Stage III breast cancer in May 2010, I was already a 'regular' at Ursula's Saturday morning "All Levels" class.  I loved the challenge of the 90-minute practice in a 90-degree heated studio.  But my challenges were about to get much tougher.
 
I underwent major surgery, five months of chemo and seven weeks of radiation.  My right arm needed to rebuild range of motion post-surgery, and yoga was an essential part of my physical and emotional rehab.  
 
Sure, I had to drop back to the 60-minute Basics class, after several weeks of resting at home -- and during radiation I took nearly two months off due to the crushing fatigue.  But my yoga practice was always there as an oasis -- to find inner strength, compassion for myself as I endured treatment, and gradually rebuild my physical strength.  
 
JudyUrsula and the other instructors helped me adjust and modify poses based on my limitations, but also provided wonderful words of encouragement (such as "let go of all expectations and judgments" or "honor what your body is able to do today").  These affirmations stay with me, two years later.  
 
I've since read numerous articles about the value of yoga in supporting recovery for breast cancer patients.  My own experience confirms that -- and 19 months later, I was able to return to the All Levels class. Now I'm working my way from the back corner of the room, back towards the front row, where I practiced 2-1/2 years ago.
 
The journey continues..."

Thank you Judy!
-Ursula and the other teachers
 
 
Looking forward to seeing you all soon!
 
Warmly,
Ursula and the IPY teachers
www.inner-power-yoga.com


Second IPY Challenge and Challenge Plus!

We started our IPY Challenge two weeks ago, and our participants are committed to their goals, I love seeing all the smiley faces on our board!
We had a great Opening Meeting where we shared our reasons for being part of the Challenge, and we also talked about the many obstacles in our way that can prevent us of reaching our "personal best". Millie Betts is our nutritional expert in the group, and here are her thoughts about personal best....not perfection.
 
Personal Best...not Perfection
One of the biggest deterrents to forming a habit of regular exercise (i.e. yoga practice) or a pattern of healthy eating is perfectionism.  It shows up like, "I don't have 30 minutes every day to do my practice".  The unspoken implication is "So I don't do it at all".  Or it might sound like, "I travel too much" or "I'm always on the run" or "I have a spouse and children to take care of".  Again, the implied addendum is "So I really can't cook, eat, prepare, carry out, take with (you get the idea) healthy food".

The problem with this thinking is perfectionism.  It's an "all or nothing" mentality that stops us dead in our tracks.  If instead we said, "I can get up 15 minutes early and do some Sun Salutations or go for a walk and practice breathing or meditation while I'm at it" or "I can make my lunch when I make the kids" or "I can take an apple and a bottle of water with me in the car/to the office", we could start being more consistent.  If we decide to do fast food fewer days of the week, peruse the takeout menu for the "most healthy" choices, substitute water or green tea for soda, we could be taking some very positive steps toward a healthier diet.

Ursula & MillieAnd it's the small steps that add up to big results.  Lifestyle change is not easy.  Simple, but not easy.  Choosing a few areas on which to focus rather than trying to do a massive overhaul is a much more practical and successful strategy.  The trick is ..not a trick at all.  It's not a "diet to go on" or some "program to follow" that produces results for the long run.  It's the small, incremental changes we make in our choices on a daily basis that add up to a shift in how we live our life.  And how our bodies feel, look, and respond is a result of those changes.

There is no one magic solution that fits everyone as our lives are all different.  But if we commit to making the best choices in each moment, we will be surprised to see how much our diet/fitness/health improves with each small change we implement.

For more help with healthy eating, contact Millie Betts at www.milliebetts.com or millie@milliebetts.com.   
 
Autumn Kale Stew Recipe

Speaking of healthy and nutritious foods, here are Gretchen and Tiffany's favorite fall meals. Thank you both!
 
This recipe was inspired by a cooking class I recently attended, several online recipes, and a visit to the farmer's market. Early fall is great for using both summer and fall produce in recipes. The balance of the sweet corn and savory roasted garlic is my favorite part of this dish.

Autumn Kale Stew

Autumn Kale Soup
Ingredients
6-8 stems of kale, stems removed and leave torn into bite size pieces
2 ears of fresh corn, kernels cut off (or 2 cups frozen corn if fresh
is not available)
8 baby redskin potatoes, quartered and roasted
1-2 heads of garlic, roasted
1 medium onion, sliced
1 cup of carrots, chopped
1 15 oz can of northern beans
4 cups vegetable stock
2 Tbsp olive oil

Instructions:
1) Heat olive oil in a large deep "soup" pot.
2) Add sliced onion and reduce heat to low. Cook for 20-30 min (until caramelized or at least softened)
3) Mash roasted garlic cloves (1-2 heads depending on preference) and add to onions along with 1 cup veggie stock, and let simmer for 2-3 min.
4) Add kale, increase heat to medium-low, cover and let cook 3-5 min (kale will begin to wilt).
5) Add remaining ingredients (beans, carrots, potatoes, remainder of broth) and cook for another 10 min or until heated through.


Tomato Barley Soup Recipe

The time for sweaters and lattes are/is upon us! The coming months of colder weather tend to cause us to seek comfort in our day to day activities, including what we eat. Often comfort foods are fatty, and perhaps a bit unhealthy, but here is a delicious and simple recipe you can rely on to warm you up without worry!
 
Tomato Barley Soup adapted from allrecipes.com
 
Tomato Barley SoupIngredients
1 cup chopped onions
1 cup chopped celery
1 cup chopped carrots
2 teaspoons minced garlic
2 tablespoons vegetable oil (I used olive oil)
2 1/2 cups water
2 tomatoes, diced
1 (14.5 ounce) can peeled and diced tomatoes with juice
1 (10.75 ounce) can vegetable broth
1/4 cup uncooked barley
1/8 teaspoon ground black pepper
 

Directions

  1. In a large saucepan over medium heat, combine the onions, celery, carrots, garlic and oil and saute for 5 to 10 minutes, or until all vegetables are almost tender.
  2. Then add the water, fresh tomatoes, canned tomatoes, chicken broth, barley and ground black pepper.
  3. Stir thoroughly and bring to a boil. Reduce heat to low and simmer for 35 to 40 minutes, or until barley is tender.

Our favorite Sensei is coming back!

Isauro Fernandez will be offering his signature Ki Power Vinyasa 2 Hour Master Class at IPY!
Sunday, October 21st | 1-3 pm | $35
Available spaces are limited for this WS, please register early!

Isauro FernandezCreated by Isauro Fernandez, Ki Power Vinyasa is a powerful and purposeful blend of sweat, strength and spirit. It combines the movement and breath of vinyasa with the grace, focus and physical intensity of the martial arts. Isauro challenges his students to embark on a journey of personal development to uncover their authenticity through movement, meditation and mantra.

This master class offers the opportunity to flow into an empowered and authentic self through an intense physical work out that is accessible to all levels. The class will begin with an  inspirational talk and meditation followed by a 90 minute Ki Power Vinyasa flow and a closing meditation.

About Isauro Fernandez

Isauro Fernandez practiced law for 20 years before experiencing the transformational effects of yoga.

Currently, he teaches in New York City and offers yoga retreats around the world. Isauro is certified in Vinyasa by Power Yoga Works, an affiliated Baron Baptiste studio and is registered with the Yoga Alliance as a Power Vinyasa teacher. He also holds certifications in Yogic Arts by Duncan Wong and is certified in Thai yoga massage bodywork.

When Isauro is not busy helping yoga students with their physical and personal journeys, he remains deeply rooted in martial arts where he competes in national and
international Judo Master Tournaments. Isauro continues to practice law and savors spending time with his two children.

Please send Ursula an email to register for this workshop.

Here are what IPY yogis, Carlos and Kelly, who have attended Isauro's previous events said about him. Spaces are filling up, register soon!
 
"Isauro's Master Class is a "must" for yoga students; it is a special experience in Vinyasa Yoga, the roots of martial arts, an connecting to our center. Isauro is one of my favorite Master teachers, he is an amazing person who teaches from his heart with strength and compassion. Everyone I know who has taken his class comes out inspired, uplifted and motivated to live life to the fullest. I am so looking forward to Isauro coming back to IPY on 10/21, and I hope many of our students get the chance to experience this transformational class."
 
"There are a few amazing people in the world who have such crazy amount of charisma and grace that they manage to move everyone they meet, Isauro is one of those people. Lucky for the rest of us, he is also one of the most generous, compassionate and giving teachers I have ever encountered. Ki Power Vinyasa is a creative, refreshing and energizing practice that is accessible to all students, incorporates elements of martial arts, as Isauro's passionate, descriptive and inspired teaching style makes even the most daunting things seem doable. I would enthusiastically recommend his opportunity to anyone and hope to see you on 10/21."
 

Class Changes
 
New classes added to our schedule:Vicki
 
Tuesdays and Thursdays
     6.30-7.30 am Sunrise yoga with Tiffany
Wednesdays and Fridays
    4.30-5.45 pm All levels with Tiffany
 
Vicki is teaching the Wednesday 9.30 am All levels classes now.

And last, but definitely not least...
 
I receive so much help and support from others on a daily basis, and I especially would like to thank Jean Komendera of Gold Dog Communications and Amie Otto of Amie Otto Photography for their time and amazing talent in creating our new beautiful website! Please check out their work, I hope you love it as much as I do.
 
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