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May 2013  



Life is full of choices and we make decisions every day. Some of them are life-changing - whether to marry, take a new job, move to a strange city. More often, though, the choices we make won't have any lasting effect on our lives.


Or so we think.


The seemingly inconsequential choices we make can impact our lives when they're built on one another. The decision to eat more cruciferous vegetables such as broccoli can improve our chances of not getting certain cancers. Couple that with walking every day and we've taken significant steps toward a healthier life.

The decision to practice yoga regularly can be transformational on so many levels - physical, spiritual and mental. But sometimes we let life push our practice aside instead of choosing to make it a top priority. Read here for a gentle reminder of the benefits of yoga and the many days and times we offer classes.

Capoeira is an energetic mix of moves that will give you a workout like no other. Read an interview with Matt Hawkins, who holds the title of Graduado in this discipline.

Not into high energy moves? A new session of Jerry Whitten's Yang and Chen tai chi classes are starting soon.  

Licensed Massage Therapist Katie Roach took a trip to California earlier this year and is now able to provide CranioSacral Therapy.

Kendelle Pelot wants to help you get ready for summer! Read why waxing is superior to shaving, for both women AND men.

Downward-facing Dog is a mild inversion pose that increases blood flow to the brain. Inversion poses improve our body awareness and gives us a different perspective of the world from our upside down position.

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

matthawkinsCapoeira is a Fusion of High Energy Forms

Capoeira is not easily defined. With its well-aimed kicks and evasive moves, you could call it a martial art or form of self-defense. With its spins, turns and spectacular acrobatics, it's a dance. Each person brings his or her perspective to capoeira.

Matt Hawkins, 31, teaches this fusion of high energy forms from 8:30 pm - 9:30 pm Tuesdays and Thursdays at Be Well Now. He discovered capoeira when he was a student at SIUE in 2003.  

"I found a martial arts club called Hybrid Movements. One of the students knew a little capoeira and I became very interested in learning more. I found a class in St. Louis where I still train," he says.

It's a tradition in capoeira to give students a nickname. Matt's nickname is cebolinha, which literally translates to "little onion." Matt doesn't look like an onion of course, but his professor thinks he resembles a popular Brazilian comic book character by that name, hence, the moniker.

Matt's been teaching his own classes the past two years and continues to assist in teaching at Capoeira Luanda, in Hazelwood, Mo. The studio was founded by world-renowned master and teacher, Mestre Jelon Viera, who brought capoeria to the United States in the early 1970s.

The mix of high-energy movement, music and language can make learning capoeira intimidating. But, Matt says, "everyone who practices capoeira was right where you are right now. No one woke up one day with the ability to just play capoeira. It takes some time and dedication." The payoff is an increase in your strength, flexibility, endurance and balance.

Matt says students will get out of capoeira what they put into it.

"If you only do just enough to finish the exercise, do not be surprised when you fail to see any progress. You get back everything you put in. Every time you push yourself just a little bit farther than before, you will be rewarded.

"Most importantly have fun. It's why you are here. Enjoy what you do and enjoy doing it well."

You can see tutorial videos on YouTube made by the heads of Capoeira Luandas here . For more information about capoeira and about Capoeira Luandas, visit their website at  



secondaryarticleWhy Practice Yoga? 

When was the last time you spent some quality time with yourself?
If you've been too busy to practice yoga lately, here are a few reminders of the great benefits of yoga.

*    Yoga is relaxing and is a great de-stressor. When we come to the mat, we set aside the world and take the time to deepen our understanding of ourselves.
*    Yoga helps us stay healthy and improves our immune systems, allowing us to fight diseases.
*    Yoga energizes us. It seems counterintuitive but the slow pace of yoga can replenish our spirits and minds, enabling us to be more productive in the long run.
*    Yoga can lead to self-actualization and inner contentment, making us happier.

Consistency is the key to improvement. We offer yoga classes every day of the week, making it easier to develop your practice. Check our calendar to find a day and time that's convenient for you.    
katieroachCranioSacral Therapy takes a Whole Body Approach

Those interested in receiving CranioSacral Therapy now have the option of getting treatment with Be Well Now's Katie Roach. Katie completed CranioSacral Therapy 1 this past January through the Upledger Institute.
CranioSacral Therapy is a gentle, light-touch modality that evaluates and enhances the craniosacral system, the environment where the brain and spinal cord function. By releasing fascial and soft-tissue restrictions through a whole body approach, the central nervous system's function improves and this provides the opportunity for the body to self-correct.
CranioSacral Therapy has shown positive results with many medical conditions including migraines, fibromyalgia, TMJ syndrome, neck and back pain and stress related problems.
Sessions are 60 minutes in length and cost $50.  
kendellepelotDon't Shave. Wax Instead

'Tis the season....for short shorts, bathing suits and tank tops. And with skin so bare, how to keep legs and underarms hair-free is the question.

Why choose waxing over shaving?
*    It's a time-saver. Because waxing removes hair from the root, it takes longer to grow back, anywhere from 3 to 8 weeks, depending on the person. Just think, when you wax, you won't have to pull out your razor every few days.
*    It gives a smoother feel. No ugly bumps from shaving.
*    The hair that grows back is finer and softer.
*    No cuts or nicks on your skin from shaving. That means no stinging if you apply deodorant or lotion to freshly-shaved underarms and legs.

Waxing isn't just for women. Ladies, remind the men in your life that waxing works for them too, keeping chests and backs smooth and sexy. 

** Call Kendelle at 462-3900 for all your waxing needs

Asana Zone

A yoga practioner in Downward Facing Dog
asanazoneDownward-facing Dog      
Adho Mukha Svanasana 
AH-doh MOO-kah shvah-NAHS-anna 
 adho = downward
mukha = face
svana = dog

Downward facing dog is a standing pose. Because the head is lower than the hips, it's also a mild inversion pose. Inversions are great for increasing blood flow to the brain and eyes.


The blueprint:

This standing pose resembles an upside down V. It is performed standing with your hands and feet on the mat, with your hips raised and your heels on the floor. 


How to do it:

1. Come to your hands and knees with your wrists below your shoulders and your knees underneath the hips


2. Curl the toes under and push back while raising your hips and straightening your legs 


From this position, check your alignment 


  • make sure your heels are directly behind your second toe
  • support yourself equally on your upper and lower body 
  • align your ears with your upper arms
  • rotate your upper arms outward


  • let your knees knock inward to each other
  • round or arch your back
  • hunch your shoulders


3. Continue to push against the floor with hands and feet, elongating your upper and lower body.



  • strengthens the hands and wrists
  • decreases back pain by strengthening the back and shoulder girdle
  • helps relieve mild depression, stress and anxiety
  • helps relieve the symptoms of menopause and helps prevent osteoporosis
  • relieves menstrual discomfort when the head is supported


  • Carpal tunnel syndrome
  • Diarrhea
  •  Do not do this pose late-term 
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
Capoeira Fusion
Why Practice Yoga?
Try CranioSacral Therapy
Why Wax
Asana Zone
New Tai Chi Classes
Substitute Teachers
List of classes

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Quick Links

Our schedule of classes

Our services

jerrywhittenNew Tai Chi Sessions Start Soon!
The next 8-week session for Yang Style Tai Chi will begin June 3.

The next 10 week session or Chen Style will begin June 17.

Days and times remain the same for both classes.  


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. 

 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 
Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built.
                  ~ Rumi