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 February 2013  

Roses are red, violets are blue....
....February is the month of love and we love YOU - our clients and  
We love sharing our expertise and experience with you. We love knowing that we've helped you overcome a health problem or made you look and feel more beautiful. We love enriching your lives through one of our many tai chi, tang soo do, capoeira and yoga classes.
Speaking of yoga classes...We are so excited to offer Yoga Teacher Training in our wellness center with Dr. Jaime Sanchez! We're lucky to have this training in the Metro East and privileged to have such a renowned teacher.
It's too late to sign up this year but we will be offering this again. Watch for information about it in late 2013. Meanwhile, you can read about Dr. Sanchez or access information on the training program in the January newsletter.
Never tried yoga? We'll be offering our four-week Introduction to Yoga class again for those interested in learning the basics of yoga and practicing with one-on-one coaching.

Exercise your body, exercise your mind. Read about the many benefits of meditation.

Welcome Jay Worthey, our new massage therapist! Find out more about Jay here.  
Yoga and Weight Loss Workshop - back by popular demand and led by Dr. Jaime Sanchez, starting in March.
Roses aren't just for vases any more...rose oil and rose hip can also repair and rejuvenate your skin.   
Open your heart with Camel, this month's asana. We know there's a strong body-mind connection - when something weighs us down mentally, it often manifests itself in physical ailments. Within yoga specifically, certain body parts are believed to carry different types of emotions and have corresponding poses that release those feelings. Camel may help you release heartbreak and depression lingering within you.
We offer a wide variety of classes and times. Check out our calendar to find something that fits into your schedule or a service to give you a pick-me-up.
Theresa Franklin, NCTMB, LMT, RYT, CMT
Olivia Kelly, NCTMB, LMT
Feature Article

 featurearticle Meditation - Push-ups for Your Brain

When athletes want to build muscle strength or increase speed, they don't wish for it to happen. They work at it, practicing speed drills or increasing the weight they use.
If you want to improve the functionality of your brain and look and feel younger, consider practicing meditation.
We've all heard about the many benefits of exercise, especially as we grow older - it protects against bone loss, lifts our moods and keeps us limber. Mediation also is good for us in many ways, including strengthening our immune system, lowering our blood pressure and increasing our concentration.
How does mediation help? It creates structural changes in our brains that decrease the inflammation response of the immune system on a cellular level.  
Two separate studies of meditation, one involving the practice of a Kirtan Kriya meditation from kundalini yoga and the other involving qigong practice, a moving meditation, both identified improved telomerase activity, an important enzyme that protects us from aging by guarding the shortening of telomeres during cell division. This reduction in inflammation may be related to optimizing health and slowing damage from the aging process.
These structural changes are significant because neuroscientists used to think the brain's development reached a peak in adulthood and then declined with age.
A well-balanced exercise program would not only include strengthening our bodies, but also our minds through regular practice of meditation.
 kristiwatsonRoses are Red...and Great for your Skin!

Used in medicine, perfume and in culinary creations, the rose holds many talents but not least is its long-standing respected use in skin care products.
Both the flower and the hip provide an excellent source of Vitamin C, beta carotene and lycopene, all of which are important antioxidants to fight aging and regenerate healthy skin cells.   
Rich in essential fatty acids, rose oil also helps to restore an impaired skin barrier caused by aging, stress, incorrect product use and dry environments. Historically reported to be used for skin healing, eczema and scarring, Rose Hip contains natural Retinoic Acid constituents that will again stimulate repair and regeneration.
Try Dermalogica's Overnight Repair Serum
Maximize nighttime skin repair to help minimize fine lines and increase luminosity. Smooth this serum into the skin or blend with your night time treatment cream for dramatic age-fighting benefits.  
This supercharged peptide serum helps stimulate collagen production to help firm and renew resilience while potent Argan and Rose oils revitalize lackluster skin and smooth away fine lines. Not only that, it's free of artificial fragrances and colors!
To get your healthiest skin yet, contact Kristi Watson at 462-3900.  
Asana Zone

asanazoneCamel Pose     
 ustra = camel   

Camel is a backbend pose and one of the 26 postures of Bikram Yoga.

It's a great "heart opener" for experienced practitioners and flexible beginners. It keeps flexibility in the lower back, shoulders and hip flexors and strengthens the abs and quads. 


How to do it
  1. Kneel on the floor with your knees hip width apart and your shins and tops of your feet pressed firmly to the floor.
  2. Rest your hands on your lower back, placing the palms on the top of your buttocks with your fingers pointing down. Press your front thighs back while lightly pressing your tailbone forward toward your pubis. Inhale, pressing the shoulder blades against your back ribs and lifting your heart.
  3. Lean back, keeping your head up, chin near the sternum and your hands on the pelvis.

If you are an advanced practitioner, reach back for your feet, keeping your thighs on the floor. Or you can hold your left ankle with your right hand and your right ankle in your left hand.


If you are a beginner, twist slightly to your right so you can put your right hand on your right foot. Return to neutral, then twist slightly to the left to place your left hand on your left foot. If you aren't able to touch your feet without constricting your lower back, turn your feet so you're resting on the ball of your feet and your heels are raised.


If this is still difficult, put a block just outside each heel and place your hands on them.



  • lift the front of your pelvis up toward the ribs
  • keep the lower spine as long as possible
  • press your palms firmly against your heels with your fingers pointing toward the toes
  • turn your arms so the crease of your elbows face forward



  • let your front ribs aren't pointing toward the ceiling
  • extend your neck or drop your head back; try to maintain a neutral position
  • squeeze your shoulder blades together


  • Stretches the entire front of the body 
  •  Stretches the deep hip flexors (psoas)
  • Strengthens back muscles 
  • Stimulates the organs of the abdomen
  • Improves spinal flexibility. 
  • High or low blood pressure 
  • Migraine
  • Insomnia   
  •  Anyone with severe back problems such as Lumbago
  •  Chronic knee or neck injury


is a healthy lifestyle center that offers a range of holistic experiences to unite your mind, body and spirit. Bring harmony to your life through the practice of heart-centered yoga and meditation. Explore our Namast� gift shop with books, CDs, candles, teas, skin care and gifts.
Stop by and check us out!    
 Be Well Now
(618) 462-3900  
The Be Well Now newsletter is edited by Danette Watt. For suggestions, comments or concerns about the newsletter content, contact her at 
In This Issue
Exercise your Brain
Roses for Your Skin
Asana Zone
Yoga & Weight Loss
Substitute Teachers
Intro to Yoga
Meet Jay Worthey
List of classes

Like us on Facebook

Quick Links

Our schedule of classes

Our services
jaimesanchezYoga and Weight Loss Workshop Part 2 
Back by popular request!   
We're excited to offer a second Yoga for Weight Loss Workshop.  
Participants of the first workshop found it so helpful they asked for another class. They want to study more deeply the connection between yoga and weight loss.     

If you didn't take the first workshop, no problem! You can still sign up for this second class.  
You'll learn the poses that improves our digestion and speeds up our metabolism, which helps us lose those extra pounds.
Led by Dr. Jaime Sanchez, the workshop is on Saturday March 16, 9-11 a.m.  Cost is $20.
Call today to register!  

Are you a registered yoga teacher and interested in making extra money?  
We're looking for substitute teachers for our yoga classes.  
If interested, call Be Well Now at 462-3900.

yogaclassIntro to Yoga   
We'll be offering another Introduction to Yoga program in the beginning of summer for those who want to learn the basics and practice with one-on-one coaching.
The program also includes handouts with sequences you can practice at home.    
If you're interested, contact Be Well Now to add your name to our growing list.

Cost is $50. Day and time to be determined so watch for updates next month.
Jay Worthey is a licensed massage therapist who has been involved in bodywork for more than 18 years.  
His formal education in massage therapy began at The Northern Arizona Massage Therapy Institutein Sedona, AZ.  
He trained in multiple modalities that represent a wide spectrum of Western medical and orthopedic-based therapies, such as Deep Tissue and Myofascial Release.

He also offers specialized massages in deep stones/warm bamboo, hot/cold stone facials
and Swedish massage.
Jay has limited hours at Be Well Now, so call 462-3900 today to make an appointment with him.

 ourclasses Our classes
please check the website calendar to confirm class times   
12:30-1:30 pm Hot Yoga 
4-5 pm
9-10 am
5:30-6:30 pm Hot Yoga
  (limited class size)  
9-10 am   
5:45-6:45 pm
12-1 pm 
5:30-6:30 pm Hot Yoga
  (limited class size)  
12-1 pm 
5:30-6:30 pm  
9-10 am Hot Yoga

Intro to Yang Tai Chi 
5:30-6:30 p.m.
Intro to Chen Style Tai Chi
6:30-7:30 pm
Advanced Chen Style
7:30-8:30 pm  
Intro to Chen Style
10-11:00 am  
Advanced Chen Style
11:00 am-12:00 pm    
7-8:30 pm
8:30-9:30 pm