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Beginners Belly Dancing

Beginners Belly Dancing

Saturdays 6 PM 

September 23rd – October 28th

$75 for 6 Week Series or $15 for Drop In

Shimmy and Shake your way into the fluid movements of Beginner Belly Dance.  Learn the basics of an ancient tradition in a warm and welcoming environment. Participants will learn about middle eastern rhythms and dance to music from around the world.  All are welcome. 


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Benefits of Hatha Yoga Stretch

Benefits of Hatha Yoga Stretch
Offered 8:15 am each Monday/Be Well Studios

There are plenty of unhealthy, thin or very athletic people who are living on processed, GMO body-building supplements and others who might be considered over-weight (large boned 🙂 ) who drink raw milk, eat all organic and practice yoga. In many cases, size is not an indicator of health, but rather your mindset plus how many prescription and over the counter drugs you take.

This is where yoga and stretching come into play. How? Because these exercises challenge you to think about what you are doing and the benefits spill over into many areas of your life. I realize there are plenty of you out there who think intentionally while you are running on the machines, but it’s too easy to zone out or tune into the news or whatever is on the tv rather than noticing your thoughts.  Yoga and stretching are mind-body exercises because they take thought and intention. Yoga and stretching are not just about moving the body, which they do, but they have many other advantages.

What is the difference between the two?  Stretching is simply that, stretching. It’s pretty much body movement, kinesiology and lengthening the body. Yoga involves stretching, but also strength, balance and often yogic philosophy. The word yoga means union, and often the practice of yoga encourages you to form a union with whoever or whatever you desire. These are very simplistic definitions for the sake of saving space, all two practices help you become more flexible and increase your range of motion. Regardless of how you practice stretching, you’ll benefit in many ways:
• More flexibility: In the body as your muscles and ligaments lengthen, and in mind as you practice patience to achieve that length in your muscles. Building patience through stretching can help you become comfortable with stillness in your mind and body.

• Ability to manage stress:  Often we are so busy in life we don’t take time to reflect on our day and take time to understand how we are responding to daily activities or illness. Stress can be caused by many things. When you take time to slow down, stretch and become familiar with your body and mind it gives you the space to process how you are feeling and how you might be responding to any circumstances. Stretching your muscles creates a controlled kind of stress on the body when your brain identifies how to deal with this controlled stress, it teaches you skills to deal with everyday stress so you’re better prepared. This includes stress from pain, stretching in a controlled manner will help you deal with chronic pain. Often stretching can alleviate pain if it is rooted in muscles or joints that are stiff.

• Clearer thinking:  The busy-ness of life can be an obstacle to keeping healthy perspectives and actually seeing the truth. When you clear away the clutter from schedules, work and relationships it is easier to understand what your priorities are, what you can do in situations, and what you should let go of.

• Pain Management: Controlled stretching helps your mind and body deal with stress, which pain creates. Often, just moving the body helps you realize where your pain is coming from and discovering movements that can alleviate that pain. I always encourage my students to explore movements rather than just striking a pose and holding it one way. Pain management improves when you learn breathing exercises and specific stretches to ease tension in the whole body.

• Improved body awareness:  Life is busy and often our self-awareness is one of the first things we neglect. Whether it’s feelings of hunger, fatigue or pain, ignoring your body’s signals that something is wrong can become a chronic habit until something major happens. Stretching gives you the time and space to tune into your body and realize how you are feeling physically and emotionally. One of the most important elements to helping this happen is to do stretching in a relaxing environment away from any distractions that will keep you from focusing on what you are doing.

• Better sleep: When your body is tense and muscles tight, it can keep you from relaxing at night to sleep. Many of us carry tightness in our muscles without realizing it. The shoulders, back, and belly are the main areas most people carry stress. Simple stretching can help release that tension and help ease you into a peaceful night’s sleep.

• You’re less likely to get injured:  Bodies that don’t bend break. As people get older, their muscles and ligaments often get tight making it more likely they will break some bones if they fall.

• Make you happier overall:  Scientists have found that exercising only 7 minutes a day can help you feel better, lessening your chances of suffering from depression. Yes, stretching is exercising.

• Lose weight:  Stretching helps all your body systems work more efficiently. It increases circulation, gets fresh oxygen to your muscles, brain and all body systems. Your body can eliminate toxins more easily and often that results in lost weight. Weight loss with stretching is often a nice side effect of managing stress, breathing better and stretching.

• Improved balance and posture:  As your muscles become more limber, it helps your body to balance. Stretching helps you to free up areas in the body that are rigid, it is these imbalances that make our posture out of alignment. When you stretch and free up areas of tightness, it allows your body to become more symmetrical and you’ll see almost instant improvement in your posture.

What do you find is the biggest challenge in doing more stretching? Time? Instruction? Unsure how to begin? Join me at 8:15 am, Mondays at Be Well Studios. This class is for everybody, no yoga experience needed.

Daphne Miner LeMay/Balance/ DaphneBalance.com
300 RYT, Reiki I, II, III, Master & Teacher, Cert. Thai Yoga Bodywork, Cert. Children Yoga, Cert. Personal Trainer, Ayurveda Therapy

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Root Down & Rebalance with Chelsea Latham

Root Down & Rebalance 

September 30th & October 1st

12 PM – 5 PM

Join me for a weekend to restore balance and peace; to create silence and provoke deep observation. Each day will begin with yoga and meditation then move through an array of spiritual concepts to support the energetic shifts that are occurring in response to the cyclical changes of nature. The themes of balance, peace, and silence will be woven throughout the weekend to nurture a release of the extroversion of summer and a return to the introversion of winter. 

With each new season comes a shift both in our outward surroundings as well as our inward nature. Autumn is closing in upon us, a time to come back in both physically and energetically after the frenzy of summer.  With these changes comes the requirement to shift our habits and attitudes to nurture in the slowing and cooling pace of the northern hemisphere. We are moving out of the light and into the darkness, and as such we must strike a balance. This is a time to harvest the fruits of our labor, practice gratitude and make peace with all that was, all that did not come to fruition and all of the potential that still remains.  It is also the time to purify and prepare for the hibernation and death of the winter months, we must consider and process all that we have turned up in the spring and summer, compost what has not worked and start considering what we want to impregnate in the winter.

This retreat will give us the tools to define balance by our own standards and implement it into our daily lives. Supporting peace and silence enables us to address our lives with greater confidence and commitment- all the tools to sustain success. After so much motion and action, we can get out of balance from our feeling/sensing side. We can come out of the summer feeling lost and wondering what the heck has happened over the last few months. Our time together will focus on observing and assessing our current state with love and compassion, then building the framework to support positive changes and the realignment to our higher path and purpose over the winter months. 

Your investment of $200 includes two days of yoga, meditation, presentations, group activities, meals (snack Saturday, lunch Sunday) and lots of love!  


Please contact [email protected] or visit chelsealatham.com to sign up!

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Building Your Own Home Practice with Chelsea Latham

Building Your Own Home Practice
September 16th & 17th
12 PM – 5 PM

I am beyond excited to offer this program at my favorite studio! I believe that Yoga is a practice best done every day as a tool to sustain your health and well-being goals for life, and naturally you can’t make it to the studio every day so it is important to have the tools and tips to put together your own daily practice to nurture whatever it is you might need. I use my yoga practice to wake up, unwind after a long day, stretch deeply after traveling or to center myself in times of chaos. This practice is any combination of poses (asana), breathing (pranayama) and meditation- sometimes it’s fast paced, sometimes it’s slow- sometimes it is 10 minutes long and others it’s over 60. That’s the beauty of the home practice, you do what you can when you can, however you choose. This program is ideal for individuals who know the value of the yogic practice and want to build upon their skills without investing into a 200-hour yoga teacher training. We will cover a lot of alignment and postural tips that will improve your practice and its benefits to your health both at home and in class.


In this program we will:

• Review the history of the Yogic tradition and its ability to serve you and your modern life

• Cover the basics of building a balanced practice

• Learn the specifics of over 20 different poses and when to apply them

• Explore more than 5 different sequences to fit different moods

• Discuss key alignment tips to keep you injury free

• Go through any specific limitations and ailments you are working with

• Review 3 different pranayama styles


Your investment of $200 includes two days of yoga, meditation, presentations, group activities, meals (snack Saturday, lunch Sunday) and lots of love! 

Please contact [email protected] to sign up or visit chelsealatham.com


Spring Renewal!

Spring into Spring with a Revitalizing Juice and Soup Cleanse for Body and Soul
The creative chefs at the Local Grocer have come up with a Spring Renewal Program that will help you lighten up your diet AND keep your metabolism going, while enjoying healthy and nutritious soups and fresh-pressed organic juices prepared especially for you!

Each day we will provide:

  1. Delicious fresh-pressed organic juice designed to aid in digestion, boost your immune system, and help rid your body of inflammation.
  2. Soups (choice of bone-broth based paleo or vegan) made with thoughtfully prepared organic ingredients that not only taste amazing, but are packed with minerals and nutrients to support your overall health.

These will be available for pick-up daily at The Local Grocer Cafe. You may also choose to pick up multiple days of soup and juice at one time (up to 3 days’ worth at one time) with advanced notice. If you choose to do this you may be limiting your selection of soup choices. Please be aware that juices are recommended to be drunk within 3-72 hours for optimum nutrition and enzyme and antioxidant content. The fresher the juice, the higher the enzyme and antioxidant content.

At the beginning of your cleanse you will receive a bag of organic herbalist-formulated cleansing tea for you to make at home daily. The Enhanced Package includes free yoga and meditation passes and other Self-Care Aids. See details on the following page.

The Basics   99$   ($120 value)

This 7-day program includes:

  1. A 4 oz. bag of our herbalist formulated organic cleansing tea and instructions to brew at home
  2. One pint of our Organic Fresh Pressed Juice of the Day
  3. One bowl of Nourishing Cleansing Soup. Choose between the following:
    1. gluten free, dairy-free, egg-free, soy-free Paleo bone broth-based
    2. GF Vegan (also dairy and egg free)


This program is perfect for those looking for a ready-made healthy dinner (or other meal) and snack replacement to help you make positive dietary changes.



The Full Package 199$ ($265 value)

This enhanced 7-day program includes:

  1. An 8 oz. bag of our herbalist formulated organic cleansing tea and instructions to brew at home
  2. Two pints of organic fresh pressed juice (juice of the day plus your choice)
  3. Two bowls of your choice of Nourishing Cleansing Soup (gluten free, dairy-free, egg-free, soy-free Paleo bone broth-based and GF Vegan available)
  4. One free Yoga or Dance pass
  5. One free pass to Meditation group
  6. A week-long Self-Care Journal with specific self-care suggestions and descriptions to help support health lifestyle changes
  7. Healthy Cleansing Recipes to make at home to supplement or continue with your Spring Renewal!