10 Ways to Spark Your Motivation

fitness instructor, tanya carina

fitness instructor, Tanya Carinci

We already know why we should be working out: getting healthy, looking good, burning fat – all that good stuff. You can have the best of intentions, but if it’s not

fueled by motivation, then you’ll be sitting on the couch stuffing nachos in your mouth! All the while, you will be thinking about working out and

berating yourself for not DOING IT! Motivation is crucial as a starting point.

Motivation is the missing piece for a lot of people. So, a good idea is to think in terms of building new healthy habits. If you think about any of the habits you already have, they’re not hard to do, in fact they probably require little to no motivation at all. Below are some advice, tips and techniques to help you get motivated to work out and form those healthy new habits. This will lead you to getting fit and keep you on track with your fitness goals. So if you’re ready and motivated, read on!

Find your ‘Why’

The secret to motivation is finding a compelling enough ‘why’. It doesn’t matter what your reasons are, what’s critical is that they’re important enough to you. Without a good enough reason, you’re not going to be motivated long-term. Write down why you want to achieve your fitness goals – they can be anything, from improving your health to looking great in your new skinny jeans – write them down and read them every single day. If they don’t motivate you, you need to dig deeper and find the reasons that do.

One goal at a time

Everyone knows that achieving anything worth its’ salt takes effort. The fastest way to sabotage your success is to spread yourself too thin by trying to do too much at the same time. In my experience, trying to multitask your goals just doesn’t work – in fact, it requires a lot more effort. It’s the same with your fitness goals. Write down the goals you want to achieve, prioritize them and then do one at a time. Trying to lose weight, gain muscle and change your diet all at the same time is going to be very tough and you’re much more likely to throw in the towel when things get tricky. If you’re doing that already and you find that your motivation is waning, cut down your goals to boost your motivation. That doesn’t mean you forget about the other goals though, remember you want to establish new habits, so once you’ve got to the point where,for example, working out 5 days a week is a habit then you can move onto a different goal like changing your diet.

Exercise in the morning

When you exercise first thing in the morning you don’t have time to be unmotivated. The trick is to wake up and immediately put your workout gear on. Working out in the morning sets you up for the whole day, you’re already feeling good for having done it, you’re more likely to eat clean because you’ve just done a workout, which means you’ll see faster results and be more motivated. Win, win, win. Just keep that snooze button far away so that you

have to get up.

Buddy up

One of the most powerful ways to
ensure you stick to your workouts is
to buddy up because you will
motivate each other. Not only that,
but you increase your own
commitment and accountability.
Buddying up really shines if you
have a low-motivation day. Your
buddy will usually be able to get you
motivated to work out anyway. Just
make sure you buddy up with
someone who is as committed to your
fitness goals as you are … choose your buddy well!

Create a great playlist

Music makes a huge difference to your motivation, get a workout mix you love, pop those headphones on and make the music motivate you!

Use technology

Technology can be a huge benefit to help you see your
progress in a way that the mirror won’t show you. Polar
has a Bluetooth Heart Rate Strap (H7) that syncs
directly to your smart phone. By downloading the Polar
Beat app (it’s free), you can track all your workouts. It
shows you the intensity of your workout, calories burned, etc. It’s an amazing tool to keep you on track and motivated. My Fitness Pal is also another great app that counts your calories, diet and exercise.

Keep your workouts fresh

Variety is the spice of life. It’s no different with your workouts. If you’re feeling less than inspired by your workout, spend some time switching it up – make it fresh and exciting and your motivation levels will soar. Always work out in the gym? Try some outdoor workouts. Only do cardio? Lift some weights! Work out alone? Invite a friend.

Surround yourself with motivated people

Maybe you’ve heard the saying: “Who you surround yourself, you become”. It doesn’t matter if it’s business, fitness or any other endeavour –

the people you surround yourself with is one of the biggest predictors of success. You need to surround yourself with people who are going to support your fitness goals, not hinder them – this may mean making new friends, and dropping old ones. Having trouble finding people? Use YouTube! Find videos that get you motivated!

Bust your excuses before they happen

Write down a list of all the excuses you’ve used to miss a workout, then write
down why it’s an excuse and not a reason to skip this workout. Next to that, write down how you’re going to get over it.

Put it somewhere visible, so the next time you make an excuse, it’s right there on the paper.

Put It Into Action!

There are so many more tips and techniques out there to motivate the most unmotivated state of mind, but it’s up to you to put them into ACTION. If you persist and push past the times when you lack motivation, soon working out will become a healthy habit. Start seeing yourself as your own fitness hero and make working out part of your life. Be an inspiration to those around you. Start right now!!!

Posted in healthy living, life & wellness coaching, south studio | Tagged , , , , , , | Leave a comment


Tracey Bellanger SoghratiBriefly describe a yin/yang yoga class
The terms Yin and Yang are convenient labels used to denote polarities in the world around us. They represent the opposite parts that define something that is whole. When something is described as being “yin” in nature, it is slower, more internal, deeper and perhaps more esoteric that what it is being compared to. When something is described as “yang” in nature, it is faster, more dynamic, more apparent, and perhaps more physical than what it is being compared to. This brings me to the point that a thing can only be described as “yin” or “yang” by comparing it to something else. Thus, in calling a yoga class “yin-yang” we are implying that the class incorporates dynamic physical flow, as well as still, deep postures, and finally the more subtle aspects of yoga such as philosophy, pranayama and meditation. It is the practice for those who want it all.

Why are you passionate about teaching this style of yoga class?
I have a diverse background, having studied molecular biology, nursing, critical care, advanced life support, Swedish massage, Thai yoga massage, yoga & yoga therapy. These extensive studies and the work that resulted from them, have given me a wonderful foundational knowledge around what it means to be a human organism. This understanding is further embodied through almost 20 years of yoga practice. In that time, I have experimented with many styles of yoga, and while they have each provided their own revelations about the mind-body, none of them have provided the whole body integration and balance of this particular combination.
The first half of a yin-yang class as I teach it, includes, pranayama and Vinyasa yoga. The focus is on finding balance in the musculature of the whole body, while using creative variations in asana to avoid repetitive strain injury. The last half of the class moves into a combination of yin and restorative postures with a focus on contemplation and meditation. Students are able to stabilize their minds and mental/emotional state through the initial practice and focus on breathing, so that once we slow down, they are able to find profound relaxation. In my experience, this kind of practice has been the most effective in creating both a strong body, and a stable mind.

What benefits would a yoga student begin to experience by partaking in a yin/yang style of class?
The first benefit is the down-regulation of the sympathetic nervous system (SNS) and facilitation of the parasympathetic nervous system via slow deep breathing and breath retention. Chronic stress is linked to an over-activation of our SNS which cause chronic muscular tension, pain, digestive disturbance, cardiovascular dysfunction and mood changes (depression, anxiety or mixed anxiety-depression), as well as mental disturbances such as short-term memory impairment. There is ample evidence demonstrating the relationship between slow breathing and the reversal of the above symptoms.
The second benefit is a strong and flexible body. The first part of the class uses simple yoga postures that are executed slowly, with maximal awareness and coordination of muscular action. The second part of the class involves long held static stretching and conscious relaxation in order to create and maintain flexibility. The way that I teach and how I have trained teachers is to offer a class that is maximally therapeutic, continuously evolving and challenging to the student. Thus the teacher must have a fantastic knowledge base, superb teaching skills and a consistent home practice in order to offer this style of yoga.
The third benefit is an immediate feeling of stability in the mind and integration or union of the mind-body. This experience is directly related to the first two benefits, as well as the fact that each class offers the student the opportunity to reflect on yogic teachings, Buddhist teachings or western psychology in a way that is curious, open and free from self-judgement. The goal is to offer students the ability to feel more comfortable living in the skin that they’re in.

Are there certain people that would benefit more from a yin/yang class than perhaps other styles of yoga?
The great thing about this kind of class is that it is really the best kind of practice for every yogi. The focus on breath, creative sequencing that avoids repetitive strain, slow mindful stretching, and contemplation and meditation means that it is both safe and challenging for everyone. It can be used as a stand-alone daily practice or students of other styles (i.e.: those who practice solely ashtanga or solely yin/restorative) can add yin-yang classes in to create more balance.

In your experience, what do students find the most challenging in a yin/yang yoga class?
My first instinct is that there are as many different challenges as there are people. That being said, the first challenge for most people is the breathing. The breathing tends to be a very slow 4-8 count inhale which is typically about 6-12 seconds on a timer, and the same with the exhale. It takes time and commitment to the practice to acclimate to deep, slow breathing – especially when we are so accustomed to shallow breathing. The second challenge tends to be about how hard it is to do simple postures slowly and with appropriate muscular integration. When students have become accustomed to rushing through yoga classes in order to “get to” a specific posture or in order to do a certain number of poses, they generally lose the appropriate form that their body needs in order to practice safely. This is pretty common in that we live in a culture that celebrates external achievement over everything. There is nothing wrong with achieving a yoga posture – but it’s important for yoga students to realize that the gain or loss of a posture will not aid them in defining themselves internally. When they have to practice slowly, and consciously, they get to see where the body is actually at, and learn to tolerate being there with equanimity. The other most obvious challenge I see is about preferences. There are some students who only want to do “faster, more difficult yoga”, so the last portion of the class is hard for them – especially sitting with their minds. Other students just want to be still, they have trouble moving at all, so the first portion of the class is difficult for them – particularly the resistance of their own minds. In either case, the yin-yang practice is necessary to create more balance in their habits.

What’s the single most important aspect of a yin/yang yoga class that you would like to impart to yoga students?
It’s impossible to say just ONE thing! I guess the most important thing is to learn the subtle language of your own body and listen to it. This practice – through the breath, the body and the mind – will enhance your wellbeing and your connection to you, and the only way for that to happen is if you do it!

Tracey Soghrati; Yoga Therapist, Practitioner, Educator, Nurse, and Co-Creator of Life on the Mat 225 HR Yoga Teacher Training

Posted in healthy living, life & wellness coaching, south studio, yoga, yoga teacher training | Tagged , , , , , | 1 Comment

7 ½ weeks post baby—First Cycle Class-Getting Back on the Bike

Me pictured here with cycling Instructor, Joanna Perlmutter

Me pictured here with cycling Instructor, Joanna Perlmutter

At seven-weeks post baby, I woke up and no body part was screaming pain. Sleep deprived, yes, but I can cope with the fatigue much better if my body is not in any pain.  After trying my first yoga class last week, I though I would brave the bike. I have to admit, I was scared to even sit on the saddle, afraid of reliving parts of childbirth and embarrassing myself with the thought of not even getting through the class!

I went to a dear friend and staff member’s class, Joanna, who is a mother of two as well. Comforted by knowing her style of teaching which is commanding, high energy as well as inclusive of all riders, I knew it would be a good class to find my legs again.

I sat next to loyal client who comes to Spynga 3 x a week and is there to work hard.  She was my secret inspiration to keep pace with.   Truthfully, I was just happy being in the excitement of a cycle class again. Those who are indoor riders seriously love the endorphin rush, music and challenge of it all, not to mention the continued results they see and feel in their body.

As we rode our way in a pack through the two songs, warming up the whole body, I was surprised how comfortable my body felt in the saddle and just spinning my legs. Once we started to put tension on the bike, I felt my really legs start to heat up.  I had the urge to go fast but didn’t want to burn out so I stayed with the pace. By the third song, I felt like I had never left the bike even though it has been a solid 10 weeks since I was last on a bike.

I am constantly amazed at the body’s capacity to recapture muscle memory and how encouraging that is. The music was awesome. I was completely out of my head, just letting feeling the effects of movement. Secretly grateful that I didn’t have a baby poking my ribs and sitting on my insides anymore, I was able to take deep breaths and relish in oxygenating my body. It felt sensational to soar through sprints. I spent much of the ride with my eyes closed, just enjoying the moment. When I felt challenged to keep up with a hill or lifting in and out of the saddle, I would look at my neighbour’s legs and match her pace. Before I knew it, I was sweating furiously and feeling like me!

After 40 minutes on the bike, we moved to the mat for a 15 minute core routine to strengthen the mid-section. We did a series of crunches with our legs at various heights to challenge the upper and lower abdominals. We ended with a plank sequence that again, requires that you brace your stomach muscles. You want to feel as if you are pulling your hip bones up to your ribs and your ribs down to your hip bones as if to round out your lower back ever so slightly. We did a short stretch afterwards, mainly targeting quads, hamstrings, shoulders and calves. I left happy and proud of myself, eager to get back to another class as a student again!

Things to Remember for Your First Ride Back:

-Padded Shorts are always an option

– Don’t’ forget your water bottle, especially if you are nursing

– Go at your own pace BUT challenge yourself to work hard as this time for you is sacred now

-Brace your abdominal muscles as best you can during hills, lifts and sprints

-Put your handlebars a little high if you are experiencing post-birth lower back soreness. This will offer you some relief during the sequences and keeps you from slouching down to the handlebars

– Spend extra time stretching out your shoulders (i.e. reversing your baby hunch) and calf muscles. If you experienced Charlie horse muscle spasms in your legs during pregnancy (I sure did) then your calves are going to be excruciatingly tight

– Be kind to yourself. Your body has just been rented out for 9 months and it takes time for all the inside furniture (your organs) to go back into place…or find some kind of place to exist

-Don’t wait to long to get back on the bike again or you will lose momentum!

Posted in indoor cycling, pre/post natal, south studio | Leave a comment

Everything Hurt…but it was heaven.

sari.warriorIIvari cropped
So here I am reemerging from the newborn baby bubble at 6 weeks post- pardum where, I think, you can finally semi catch your breath. Recovery from the wild ride of labour and delivery is hopefully becoming a distant nightmare or dream, depending on your experience and your body is healing, at least on the surface. Personally, I am knee deep in sleep deprivation mode where it is natural to feel like you have left your brain on most days and where 2-3 hours of snooze time feels like you drifted off for just a moment. Since my mind has been mostly occupied with feeding, poop, devising inventive ways to settle a fussy infant, and incorporating a toddler into this all – It was sadly foreign albeit natural, to turn my attention inwards.

I took my first breath with a vinyasa level 2 yoga class yesterday and besides reliving moments of childbirth again in certain poses, it was incredibly humbling on the mat for this veteran teacher and student of yoga.   I have been stretching periodically since giving birth to Theodora. Mostly a few sun salutations to shake out the legs from sitting and nursing, forward folds with arms following over head to reverse my caved in chest from hovering over baby day in and day out, breathwork to get through the initial pain of breast feeding and meditating any chance I get….or is that sleeping?

Since not practicing  vinyasa flow at full capacity since late fall, a vinyasa level 2 class may have been a little bit ambitious but I arrogantly thought because I had taught vinyasa flow up to my 39th week of pregnancy, that I would just fall right back into my groove. Joke was on me! I head out to one of my teacher’s classes, looking for some extra TLC and support both physically and emotionally. To my dismay, he had subbed out his class that morning and so I had to pull it together if I was to proceed. I contemplated for one second to go home but then I thought no- I pumped for this class, daddy is home taking care of the baby- this is ME time. I looked at the bright side; this instructor doesn’t know that I am a yoga instructor too!

We started with some core warm ups which was like a slap in the face or could you say a full body check! When the instructor asked us to find our “core connection” I chuckled to myself and said, do you have a map? I felt a gap to my center, despite my ability to engage my abdominals superficially.

We continued to heat the body with sun salutations and by the time we flowed into the third round, I was certain of the exact spot where I had received an epidural for birth. My lower back felt as if Mayweather Berry had just knocked me out with a cheap shot to the back. This feeling persisted throughout most of the standing sequences. Each flow felt as if I had aged 10 years. By the time we moved to the few seated postures, I was a hundred and 40 years old. Although I received the ok to go back to exercising from my doctor last week, when we all moved into a wide leg forward fold standing series, I cursed my doctor for giving me the green light to practice because surely I would not feel my bottom in this way if I was all healed!

When we moved to lie on our stomachs for salabasana poses (variations of locusts poses) my chest felt like overfull water balloons about to burst. I quickly turned over and found my backbend fix from 2 bridge poses, the second one being with a block placed underneath my sacrum, at that time, I laid there allowing my very round manna(s) to roll where they may.  I could smell savasana at that moment.

A short while ago a teacher asked me, what delights me in my practice. Delight in my practice is what feels real – what felt real on this morning was however rickety, painful, and discombobulating this practice was for me, I am in awe of the information that yoga feeds me; my state, what’s important to me, and reminds me to have more understanding for other’s on their journey. I also delighted in the fact that my sense of humour was not lost and my ego, though trying to make a full appearance was shelved for the most part. I modified every pose to adapt to the way my body and mind are today. I rested in child’s pose as a reminder that in caring and rearing children, pausing is essential in order to breathe wider and build your stamina.  For me my mat is a piece of heaven on earth, even through the hurt and uncertainty of when I will feel like I am back to in my practice copiously and truly.

My mat and I will meet again this week and see what is to unfold.

Posted in pre/post natal, south studio, yoga | Leave a comment

What I Packed as I Wait for Baby!


So I made it. 40 weeks and no baby yet!

I was 5 days overdue with my first and beginning to think that my babies like to arrive fashionably late. What I did wake up with 2 days ago on my due date was a head cold and fever! An indication of labour or something I caught from my toddler? The latter is my guess. My daughter is a very affectionate 2 year old and is always holding hands or hugging the boogery kids when I go to pick her up from nursery school at the end of the day. Although, I have heard that when labour is eminent, symptoms are similar to that of the flu or a common cold.

So I am just resting and waiting for baby, trying everything I can to cure this cold. I need to have enough energy for the labour, delivery, and the first 2 nights with baby (yes, I did ring for a nurse to ask her what to do with my baby who wouldn’t stop crying all night as my husband, looked upon me, panic stricken as if we were in over our heads!) You need extra pre-labour/delivery sleep if you have the luxury of a little time to yourself.

Today I made sure that I had all my ESSENTIAL items packed in my hospital bag and thought I would share a few items that may be helpful to you. Refer to photos for a visual too!

  1. Firstly, I am not a breastfeeding pusher. If nursing works for you, then go for it. There are wonderful formula’s out there today as well with most all the fundamental nutrients that breast milk will give your baby.  I believe that a happy mama is a happy baby. Period. I went in with no expectations of how I would feed my baby and whatever worked, was obviously the route I was going to take. It happened that my daughter latched right away and when she did, I just thanked the heavens for Earth Mama Natural Nipple Butter. This incredible soothing healer is good enough to eat and safe for baby so that you don’t have to rub it off before you nurse. Made with cocoa seed butter, olive oil, shea butter and other delicious vegan ingredients, this non-goopy and non-toxic emollient heals anything red or cracked! $10-$14. Available at natural grocers and most baby specialty stores.
  2. During labour and afterwards, lip balm is necessary. Hospital air is dry, you will be dehydrated after birth and you don’t want your baby to feel anything but smooth lips as you bestow millions of kisses on your fresh bundle. Really, use any kind of lip balm that works for you! I am a fan of Burt’s Bees Beeswax Lip Balm as I find the moisturizing effects last longer than most (and I have tried many). I also love the smell of beeswax and coconut oil, which are two prime ingredients. Available at most drugstores.
  3. Flip Flops. After that sweat fest, a shower will be so desired by you … and your partner. I have big enough feet that my husband can squish into my flip flops but if your partner can’t, grab a pair for them too!
  4. Hard Candies. My favourties happen to be Jolly Ranchers as I love the powerful fruit flavours, not to mention they make me feel, warm, fuzzy and nostalgic for summer days. Anything that gives you the warm and fuzzies during labor and/or delivery is vital! You wont’ be able to eat anything except ice chips once labour starts or you are having a planned C section. I needed hard candies to keep my mouth moist and my energy level up!
  5. A few pairs of PJs at the hospital and a STACK for when you get home! You will want everything to be loose fitting around your body afterwards. Button down tops are convenient if you are nursing too.  The reason that I say a stack of pajamas is because over the first few days post-birth, you will pee through, sweat through, and lose many other really sexy things (NOT) that your body is trying to dispose of that will have you in a movie montage of sleepwear.   I like Joe Fresh PJ’s. They are all elastic waistbands with adjustable drawstrings, roomy, and you can usually buy them on sale. It’s worth picking up a few pairs as they are only $15-$20 each!
  6. Warms Socks. My favourites are any shade of Root’s Cabin Socks. Hospital Rooms and ORs tend to be chilly and the floors are cold.  $18 for a pack of 2.
  7. Lastly, I included a sample of my own personal playlist that is ready to go on my nano shuffle. Music is a good thing to have at the hospital. During labour and/or delivery, there is potentially a lot of waiting around and hairy moments where music is just what you need! My choice for birth is a mix of soothing sounds, my all time favourite mellow tunes, and ancient mantras of India and Tibet. The beautiful Sanskrit chants will help me to get into a groove so I can stay focused through contractions and other challenging moments during labour. Enjoy!
  8. For a full list of what to pack for the hospital, I think the bump’s list is spot on!
    click here
Posted in healthy living, life & wellness coaching, pre/post natal, south studio | Tagged , , , | Leave a comment

A Spynga Mom’s Post Natal Odyssey


Sari and Sage belly

I want to start off by thanking you for following me + Spynga.

As some of you know, I am one of the co-founders of Spynga the Yoga + Cycling studio as well as a mom of one amazing girl with another on its way by weeks end! As a devotee to vinyasa yoga, indoor cycling, and strength training for over a decade, being committed to practice of these kinds helped me with post-baby #1 recovery but in all honesty, the confidence that becoming mother infused, I never felt stronger in my life.  My time on the yoga mat is one that is always sacred to me whether I am simply breathing, sitting still or flowing. My practice always informs me of what is truly in my heart and gives me a greater understanding of who I am daily.  Whether my intention is to restore, strengthen, ground, or explore, teachings of self-respect and self-love is what continuously shines through and enhances my connection to those I meet on my path, my higher self and all phenomena.  The magic I feel as a student and teacher never dulls and is ever evolving. My affection for indoor cycling, originally inspired by my business partner and dear friend Casey, is the one activity that makes me feel physically and mentally powerful and clear. It is a rush like no other and I love conveying that through my classes. I learned over the years that stability serves as an essential component to a lifelong physical practice and discovered that strength training helps to prevent injuries and gives me the equilibrium to challenge myself. I truly believe in these physical, mental and spiritual modalities in conjunction with fueling your body and heart with love, good food and GREAT people!

Let me be clear. I don’t pretend to be an expert on pre/post-natal anything. Quite frankly, I believe that pregnancy and parenting is one giant science experiment with your body – and then your sanity. Just to bring a new life into the world, our physical bodies endure such unbelievable changes to accommodate such a gift.

With my first and current pregnancy, I taught 5-6 classes a week (not that I did them all to say the least) but I did keep up with my yoga practice (as modified as it became) 1-3 times a week throughout my pregnancy (depending on how queasy I was) and spinning at least once a week. In the last 4-5 weeks I have dialed that back to mostly walking down the street to my car. I am carrying this baby super low so anything physical other than a brisk, short stroll is highly uncomfortable.

As a business owner, mother of a toddler, wife, friend, and sister, life is just about to kick into another high gear state of busy-ness (a word which I have come to dislike as we are all infected with this busy-bug).

Like you, I am trying to balance work/life more than I did yesterday, become the best mom I know how to be and continue my quest to become a better human.  My weekly posts won’t be about weight loss, breast feeding vs. bottle-feeding, poop, sleep training or getting your pre-baby body back or let’s face it, even some kind of version of that. It starts with feeling human again, moving again and fueling the mommy brain with nutrients for energy as well as words of wisdom for the soul.

I truly believe it takes a village to raise a child, or at least an awesome community of experts that know more than you – so that is who I will be connecting with in the weeks to come; colleagues and contemporaries in my industry, chefs, nutritionists, doctors, business coaches, and other moms who keep it REAL and tell it like it is- beautiful, wild and crazy!  Of course I will also disclose my postnatal favorite finds, classes, recipes, places and will include lots of faces!

I will bring you all this through personal experience, experts and humour (a must!)  Please note that all recommendations of any subject are my opinions and mine alone. I will pre-suppose that you will exercise good judgment for any special conditions/injuries. Always consult your doctor or other professional before starting anything.

About Sari Nisker
As a co-creator and co-founder of Spynga® The Yoga + Cycling Studio, Sari wakes up grateful everyday that she gets to spend her time teaching her passion and empowers people to take their lives to the next level. Sari has been practicing yoga since 2000 and teaching yoga for over a decade. She has worked as a private and group instructor in New York City, Los Angeles and Toronto. Sari resigned from the corporate world, leaving a career in beauty and skincare product marketing, to rediscover the bright inner beauty inside her and guides her students to reveal their true beautiful, strong, and authentic selves through yoga. Her background includes an array of insight from the Vinyasa, Ashtanga, and Yin schools of yoga. Stirred by curiosity and affection for cycling, Sari takes her yoga mantras to the bike and teaches Spynga’s® signature and trademarked class, The Spynga® Flow.  Sari challenges her students to go inward with every peddle stroke and is constantly amazed by the exhilaration of every indoor cycle ride. Sari received her 200 Hour RYTT Yoga Alliance certification from Sonic Yoga in New York; Prenatal certification from Be Yoga in New York; Yoga 4 Kids Certification from Sherry LeBlanc in Toronto, and 100 Hours of Anusara-inspired yoga, Yin Yoga Certification in Toronto and is considered an E-RYT with the Yoga Alliance. Sari received her indoor cycling instructor’s certification from Mad Dog Athletics. She is currently completing her Life Coaching Certification with Robbins-Madanes Core Coaching, an Anthony Robbins company.

Posted in south studio | Leave a comment

Balance and Boogie: Kids Finding their Groove in Yoga


by Ya’ara Saks

Kids live in a world with parents who are constantly plugged in, hurrying from work to playdate to homework and stressed out. Funnily enough we don’t realize that as overscheduled as we are – they are too. As adults we come to the mat to destress, let go and find balance – they reap the benefits when we come home calm and clear – why shouldn’t they have the opportunity to model us and have that time too?

Yoga for kids is the perfect antidote to all that we pile on our kids from school to sports and more.  Yoga gives them the tools of a balanced healthy outlook and strong positive connection with themselves. Already at a young age and into their teens, children often feel pressure at school academically and socially.  With the added pressure if they are involved in competitive organized sports, it’s easy for kids to become overly self-critical, and lose confidence as they grow and develop. Yoga is the chance to find the opposite – a nourishing space where there is no judgment and no need to be the “winner” or place a perfect pose.

Kids yoga gives them the place to breath, balance and boogie to their inner yogi. Here’s are my top ten reasons why kids should be encouraged to find their inner groove.

  1. Yoga lets kids unwind relax and calm themselves
  2. Yoga reduces stress in kids
  3. Yoga helps kids improve concentration, coordination and balance
  4. Yoga promotes a healthy active lifestyle in kids
  5. Yoga helps kids sleep better by releasing day-to-day anxieties
  6. Yoga helps improve their gross and find motor skills
  7. Yoga offers a space for children to express their emotional state of mind in a safe physical way
  8. Yoga increases their strength and flexibility
  9. Yoga develops their sense of self-expression and self-confidence
  10. Yoga helps a child increase their body awareness


Check out why Spynga loves kids yoga so much! For Spynga’s kids yoga schedule here

Posted in south studio | Leave a comment


galya home

Let me introduce myself. My name is Galya and I’ve recently started teaching my first spin class. I couldn’t be more excited because I’m teaching girls between 12-16! I was a pre-teen not 4 years ago. So, it is fresh in my mind. For me it was mostly uncomfortable and frustrating I think.

I wanted to teach this age group because I think it’s important to learn what your body can do and how strong you can be. I’m the type of person who needs to be moving always and spinning provides me with an outlet for me to decompress while staying healthy and active. I have tried going to the gym and running, but there’s something about sharing your ride with a room of people, even a friend, that really clicks for me. After a class I feel great about my body and my skin never looks better then after I’ve sweat for an hour! Most importantly, a good workout can change your day from bad to good! I hope what this class ends up being is 40 mins of good music and hard work. I want to help forget the stresses of the day, or spin them out on the bike, all the while feeling great because we just worked our butts off.

-Galya Bravo

Posted in south studio | Leave a comment

Finding Your Rhythm On the Bike, Mat ..and in Life.

As a teacher and student of yoga and indoor cycling, I find myself on this ever-(changing) mission to discover my rhythm, my groove, my flow state. On my yoga mat in a vinyasa practice, I attempt daily to symphonically move in a way that is in time with my body’s inhales and exhales. Be it through directional movements or stretching deeper into my muscles, there is a tempo that is heightened by the breath’s presence that is inherent, purposeful and fluid. While on the bike, it is the fine balance of finding just the right amount of oxygen to sustain my level of effort and exertion for a hill or a sprint.

In the context of living, discovering your rhythm (that feel-good place of inner peace) is the ultimate quest and wildest ride. I am continuously learning that this ride is a function of how to align with my emotional constitution -responding to how I’m feeling (inside) about what I’m doing (the journey). Developing this sense of awareness brings me back to my truest self, my natural place, and space of existing and living – aligning the conscious and subconscious.

The changing conditions in life can be similar to changes in postures on the mat and changes in tempo on the bike. You encounter positions that challenge you (on a climb) and understanding how the challenge makes you feel is part of the process of learning how to adapt to the change or physical stress. Do we need to make subtle or gross adjustments ( ie. breath, positioning, energy)? Can we find parallels of how we handle these tests on the bike and mat or within the context of everyday life, as tension emerges? And can we learn to find ways to quiet the mind, and listen to what the feelings, and body may be ‘saying’? This could be similar to aligning with our emotional “home or self’, or just simply paying more attention and developing a stronger sense of awareness.

The key to life is finding ways to ‘emotionally harmonize’ your body, tempo and breath with life situations that arise (postures, sequencing, climbs….) and find your path and place. It is developing this awareness that brings you back to your emotional zone—a certain way of living and existing, which is known to you even subconsciously.

At times circumstances indicate that we need to be more agile or more assertive. Other moments, we need to rest and replenish. We can’t always muscle ourselves in arm balances or push our way up heavy climbs. Being aware of our physical energy level, alignment, body parts and having the grace and integrity to know when to “lift” and when to land. Practice is essential. Building confidence and renewing your devotion to always expanding yourself.

It takes fine tuning our discerning mind so that we make the best choices for ourselves to feed that pulse to stay in our rhythm. Whether on the mat, the bike, at the office or with the kids, we can always find a moment to bring in more awareness, slow down, and tune in to our way of being and honour the rhythm of the moment.

Sari Nisker has taught yoga for over 7 years in Toronto, NYC and L.A. and is a co-creator of Spynga the Yoga and Cycling Studio in Toronto. www.spynga.comforward-fold-sari

Posted in south studio | Leave a comment

myStory of inspiration

My name is Danielle Adler and I am a CYCLE instructor at the SpyngaNorth studio in Thornhill, Ontario and SpyngaSouth studio in Toronto, Ontario. I have been a committed Spyngee since the first location in Toronto opened at Bathurst and St. Clair in 2007.

After I read the post below (thanks for the shout out Patrick!) I thought I’d share with all of you a bit about the journey that I have been on with Spynga for the past six years. Through postpartum depression and the insanity of having babies twenty months apart, to giant weight loss, to finding enormous reward as a stay-at-home mom, to discovering that you really can LOVE what you do for a living, and now the surgery that I will have in April to shed the skin and reshape the parts of my body that will never change, no matter how much I exercise – Spynga has been with me through it all. I owe an enormous debt of gratitude to Casey and Sari for opening not just a yoga and cycling studio, but a second home for me, my family, and so many women and men. A place where lives and bodies are literally transformed. My before and after pics are posted here so that you can all see that it really is possible. And it feels FANTASTIC!!
-Danielle Adler
DanielleBefore  DanielleAfter

Posted in healthy living, life & wellness coaching, pre/post natal, south studio, spynga stuff | Leave a comment