The Heart and Bones Podcast

The Circadian Rhythm and Sleep with Jessa Gamble

What if our daily struggles with energy and sleep aren't just personal problems, but a clash between modern life and ancient biological rhythms? Jessa Gamble she/her, an award-winning science writer and journalist, takes us into the world of circadian rhythms in this episode. Through her book The Siesta and the Midnight Sun, Jessa explores how deeply these rhythms are embedded in the fabric of all living organisms, influencing our alertness, health, and even emotional well-being.
Jessa discusses the profound impact of artificial light on our natural sleep cycles and how societal pressures further skew our body clocks. She advocates for realigning our lives with the natural cycles of light and darkness to not only improve sleep but also enhance our overall health.
About Jessa Gamble
Jessa Gamble is a prominent Canadian science writer and co-owner of the Last Word on Nothing blog. Her fascination with how circadian rhythms shape life on Earth has led her to explore how aligning more closely with these natural patterns could revolutionize our approach to health and productivity. Jessa’s insights challenge us to rethink our daily routines and advocate for a healthier integration of natural rhythms in a technology-driven world.
Blog: https://www.lastwordonnothing.com/
Book: https://www.penguinrandomhouse.ca/books/417234/the-siesta-and-the-midnight-sun-by-jessa-gamble/9780143185857
More Sleep Resources:
If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online.
Explore the program and start your free trial to here: https://www.heartandbonesyoga.com/better-sleep-program/
Chapters
00:00 The Fascination with Circadian Rhythms
04:20 The Role of Light in Regulating Circadian Rhythms
09:04 Cultural and Societal Influences on Sleep Patterns
13:16 Prioritizing Rest and Honoring Biological Needs
29:21 Living in Sync with the Natural Light-Dark Cycle
39:45 Recreating a 12-Hour Light-Dark Cycle for Better Sleep
43:31 The Benefits of Restful Practices for Sleep
 
Start a studio trial: https://www.heartandbonesyoga.com/membership/
Enjoy tips and inspiration on Instagram: https://www.instagram.com/heartandbonesyoga/

Reduce Sleep Anxiety with Dr. Angela Holliday-Bell

What do you do when lying awake in bed, stressed about not sleeping? Sleep specialist, Dr. Angela Holliday-Bell joins the podcast today to discuss the importance of sleep for overall health and well-being and gives us important strategies and perspectives on creating healthy bedtime routines and reducing sleep anxiety. 
 
She shares her journey of overcoming insomnia and how it made her passionate about sleep. Dr. Holliday-Bell emphasizes that sleep is critical for every facet of functioning, including metabolism, decision-making, mental health, and disease prevention. She explains the cognitive behavioural therapy for insomnia approach and the importance of regularity in sleep patterns.
 
Dr. Holliday-Bell shares success stories from her clients and highlights the effectiveness of cognitive behavioural therapy for insomnia over sleep medications. She also mentions her book, 'Sleeping on the Job,' and offers sleep programs on her website.
 
About Dr. Angela Holliday-Bell
Dr. Angela Holliday-Bell is a Board-Certified Physician, Certified Sleep Specialist, Author,  Speaker and Founder of the Solution is Sleep LLC. As someone who formally suffered from insomnia herself, she understands the transformative power of good quality sleep and how obtaining this regularly can lead to a happier, healthier, and more productive life. She has been featured on local and international television shows and networks such as the Dr. Phil show, ABC news, and WGN television spreading her message about the power of good sleep. 
Instagram: instagram.com/thesleep_md
LinkedIn: https://www.linkedin.com/in/drhollidaybell/
 
More Sleep Resources:
 
If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online. Start your free trial and access the program, all of our other programs and online studio classes here
 
00:00Introduction to Dr. Angela Holliday-Bell and the Importance of Sleep
01:01Dr. Holliday-Bell's Personal Journey with Sleep and Insomnia
05:02The Role of Sleep in Overall Health and Well-being
07:37Approaching Sleep with Cognitive Behavioral Therapy for Insomnia
09:55Creating Regular Sleep Patterns for Quality Sleep
12:21Overcoming Anxiety and Building a Healthy Relationship with Sleep
15:08Success Stories and the Effectiveness of Cognitive Behavioral Therapy for Insomnia
 

Don’t get good at teaching

What? Don't get good at teaching? Yes, my friends! In this episode, we talk about how allowing yourself to make mistakes, and always learning is the secret to being a good teacher. So take a big sigh of relief and enjoy not being good at teaching :)
Yoga teachers!
Want to try this playful, loving and accessible approach to yoga for yourself (and to inspire your practice and teaching?)
Explore the Heart + Bones online yoga studio for $ for 1 month? Use this promocode: PODCASTLOVE
Sign up here
Daily Tips and Inspiration:
Instagram: @heartandbonesyoga
YouTube: heartandbonesyoga
TikTok: @heartandbonesyoga
www.heartandbonesyoga.com
If you're curious about Heart + Bones and our mobility and heart-focused approach to yoga, our online studio and yoga teacher education courses, learn more here. 
 

Why I don’t use levels in my yoga classes

Do you label your classes, "level one" or things like advanced, beginner? This is a common practice in the yoga world and in this episode, we talk about how that might actually be doing more harm than good for yourself and those coming to your classes. 
But don't worry, we don't leave you there! We also look at some helpful ways you can update the way you label or what you call your classes. 
Yoga teachers!
Want to try this playful, loving and accessible approach to yoga for yourself (and to inspire your practice and teaching?)
Explore the Heart + Bones online yoga studio for $ for 1 month? Use this promocode: PODCASTLOVE
Sign up here
Daily Tips and Inspiration:
Instagram: @heartandbonesyoga
YouTube: heartandbonesyoga
TikTok: @heartandbonesyoga
www.heartandbonesyoga.com
If you're curious about Heart + Bones and our mobility and heart focused approach to yoga, our online studio and yoga teacher education courses, learn more here. 

Are you a good teacher if you can’t do all the poses?

You're not alone if you've ever thought that you aren't a good enough teacher if you can't do all the poses. But is it true?
Absolutely not!
You don't have to be able to do all the poses in order to teach them and this episode dives into all the reasons why. We also take time to explore what a good yoga teacher is and isn't. 
Enjoy this episode that will remind you how amazing and perfect you already are as a teacher!
If you love this episode, share on social!
Your host: Brea Johnson, lead teacher and founder of Heart + Bones Yoga
Yoga teachers!
Want to try this playful, loving and accessible approach to yoga for yourself (and to inspire your practice and teaching?)
Explore the Heart + Bones online yoga studio for $ for 1 month? Use this promocode: PODCASTLOVE
Sign up here
Daily Tips and Inspiration:
Instagram: @heartandbonesyoga
YouTube: heartandbonesyoga
TikTok: @heartandbonesyoga
www.heartandbonesyoga.com
If you're curious about Heart + Bones and our mobility and heart focused approach to yoga, our online studio and yoga teacher education courses, learn more here. 

It’s not you, it’s the yoga industry

Welcome to season 3 of the Move with Love podcast! This season we dive deeper into all the things in your teacher training that didn't prepare you for the real world of teaching yoga. 
Our first episode we go right to the heart of why so many yoga teachers have imposter syndrome, struggle with confidence or feel like they need to look a certain way to be a yoga teacher. And here's a hint... it's not you, it's the yoga industry!
If you love this episode, share on social!
Your host: Brea Johnson, lead teacher and founder of Heart + Bones Yoga
Yoga teachers!
Want to try this playful, loving and accessible approach to yoga for yourself (and to inspire your practice and teaching?)
Explore the Heart + Bones online yoga studio for $ for 1 month? Use this promocode: PODCASTLOVE
Sign up here
Daily Tips and Inspiration:
Instagram: @heartandbonesyoga
YouTube: heartandbonesyoga
TikTok: @heartandbonesyoga
www.heartandbonesyoga.com
If you're curious about Heart + Bones and our mobility and heart focused approach to yoga, our online studio and yoga teacher education courses, learn more here. 

Chronic Pain + Yoga: Teaching Tips and Practice with Astrid van Rens

Many people experience chronic pain and illness and yoga can be a supportive pain management tool. As a yoga teacher, there will be people who come to your classes with chronic pain or illness and but do you know what to do? How can you offer a practice that acknowledges their needs in a loving and supportive way?
In this episode, you'll gain tools and insights for how to integrate accessible practices into your classes to support all bodies. 
I talk with yoga teacher, Astrid van Rens who teaches those with chronic pain and has a lived experience of chronic pain and fatigue. From her personal and professional experiences, she has a wealth of knowledge to share with yoga teacher and those with chronic pain to build supportive yoga practices into your classes.
 
About Astrid van Rens:
Astrid lives in the Netherlands and has been teaching yoga for over a decade. She teaches and practices yoga from a lived experience of chronic pain and fatigue.
In the first years of teaching she began to experience more and more physical symptoms and fatigue. She even wondered if teaching would still be possible. She also saw that there were many people who stopped taking classes because it didn't match their physical abilities. Over the years she found ways and tools to adapt yoga practices to her personal needs and the needs of people who came to her classes. 
 
Since 2013 Astrid has been offering classes to people living with illness, chronic pain and fatigue. In 2016 she started one of the first online yoga schools in Holland with online (live) classes. Offering mindful movement in a sustainable, accessible and gentle way.
Follow Astrid on Instagram: @deonlineyogaschool
Website
Many people experience chronic pain and illness and yoga can be supportive and a pain management tool. As a yoga teacher, there will be people who come to your classes with chronic pain or illness and but do you know what to do? How can you offer a practice that acknowledges their needs in a loving and supportive way?
In this episode, you'll gain tools and insights for how to integrate accessible practices into your classes to support all bodies. 
I talk with yoga teacher, Astrid van Rens who teaches those with chronic pain and has a lived experience of chronic pain and fatigue. From her personal and professional experiences, she has a wealth of knowledge to share with yoga teacher and those with chronic pain to build supportive yoga practices into your classes.
 
About Astrid van Rens:
Astrid lives in the Netherlands and has been teaching yoga for over a decade. She teaches and practices yoga from a lived experience of chronic pain and fatigue.
In the first years of teaching she began to experience more and more physical symptoms and fatigue. She even wondered if teaching would still be possible. She also saw that there were many people who stopped taking classes because it didn't match their physical abilities. Over the years she found ways and tools to adapt yoga practices to her personal needs and the needs of people who came to her classes. 
 
Since 2013 Astrid has been offering classes to people living with illness, chronic pain and fatigue. In 2016 she started one of the first online yoga schools in Holland with online (live) classes. Offering mindful movement in a sustainable, accessible and gentle way.
Follow Astrid on Instagram: @deonlineyogaschool
Website
 
Yoga teachers!
Want to try this playful, loving and accessible approach to yoga for yourself (and to inspire your practice and teaching?)
Explore the Heart + Bones online yoga studio for $ for 1 month? Use this promocode: PODCASTLOVE
Sign up here
Daily Tips and Inspiration:
Instagram: @heartandbonesyoga
YouTube: heartandbonesyoga
TikTok: @heartandbonesyoga
www.heartandbonesyoga.com

How accessible yoga benefits everybody

You might think that teaching accessible yoga means teaching people in chairs or those with injuries. But when you teach with the intention to create classes that everyone can feel good in then you're teaching accessible yoga.
And yet, the cues you use, if you use props or not, and the language in your classes might not actually work for everyone that attends. So what really is "accessible" yoga and how do we incorporate that mindset into our classes?
In this powerful and insightful episode, Kristine Sofiedal shares her experience as a yoga teacher and practitioner in a larger body. Her story and journey will inspire you deeply and help you see how you teach yoga in a whole new light. A must listen!
About Kristine Sofiedal
 
Most of my life I have had a strained relationship with my body, until I found yoga. Yoga was mygateway into body acceptance, body positivity and self-love. It was where I found others that looked likeme, that moved with joy and looked confident in their bodies. It sparked something in me, and I foundmyself becoming more and more accepting of myself and my body. I started to move in ways that feltgood to me, making the poses fit me and my body where I was and not feeling I had to hide. But thepeople I found so inspiring were only available on social media. I was the only one that looked like me inyoga classes and I had to research and find my own way to make a lot of poses more accessible to me.
As a teacher, I want others to see bodies like theirs and I want to teach other yoga teachers howto make poses more accessible to more bodies. EveryBODY can do yoga, but not everyBODY can doall yoga. In Formfull Yoga classes, workshops and trainings (coming in 2022) props play a leading role. They are NOT used because we can't do something but used to create better access to our bodies and to create more space for moving with loving-kindness within our bodies.
Website
Instagram: @formfull_yoga
 
Heart + Bones Yoga
Curious about the Modern Yoga Teacher Training? Read all about it here
Want daily tips and inspiration? Follow us:
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Instagram: @heartandbonesyoga
TikTok: @heartandbonesyoga
www.heartandbonesyoga.com
 
Heart + Bones Online Yoga Studio
Join our global community moving with love in our Heart + Bones online yoga studio and online courses. Classes that integrate applied anatomy, mobility, playfulness, accessibility... yoga that your body loves. 
Try your first month for $1 with this promocode: PODCASTLOVE
www.heartandbonesyoga.com

Strong Niche, Clear Teaching: Dynamic Aging with Carol Robbins

When you know who you teach and how you can help them, it makes your teaching so much easier. We talk to Carol Robbins, a yoga and Pilates teacher who has found success through her clear niche as a teacher. Carol focuses mainly on healthy and dynamic aging and we talk all about how to find your niche, how that provides a clearer roadmap for your sequencing of classes and easier marketing.
Not only do we talk about the importance of niches for yoga and movement teachers, but Carol also shares a ton of interesting information about healthy aging and how that knowledge sets the people in our classes up for success, no matter what age they are. 
About Carol:
 
Carol Robbins is an evidence-based movement teacher in Toronto, Canada. At 61, she believes that a dynamic, movement-filled life is possible for every body at every stage of life. Carol abandoned chasing youth and dedicated herself to aging well by making the switch from fitness-based practices to a movement-filled life and she can help you to maintain function that suprasses our current perception of how aging looks. Carol has at different times in her life been a horseback rider, mother, Pilates teacher, and currently a Restorative Exercise Specialist and Heart+Bones yoga teacher. Living in a pain-free, functioning body that is capable and willing is a lifelong pursuit - it's never too late (or too early) to become a dynamic ager. Information and online courses are available at www.carolrobbins.ca
 
And you can follow Carol for super informative tips and tools on Instagram @alignment_rescue
 
Want daily tips and inspiration? Follow us:
Instagram: @heartandbonesyoga
Facebook
YouTube
Instagram: @heartandbonesyoga
TikTok: @heartandbonesyoga
www.heartandbonesyoga.com
 
Heart + Bones Online Yoga Studio
Join our global community moving with love in our Heart + Bones online yoga studio and online courses. Classes that integrate applied anatomy, mobility, playfulness, accessibility... yoga that your body loves. 
Try your first month for $1 with this promocode: PODCASTLOVE
www.heartandbonesyoga.com

Is yoga for everybody? Disrupting the yoga industry with Aisha Nash

As yoga teachers, are we reinforcing unhealthy ideals without realizing it? Can yoga be not just for everybody, but every body? How do we make yoga more inclusive and offer ways for people (including you as a teacher!) to show up as themselves? 
We dive into this and so much more with London-based yoga teacher, Aisha Nash. Aisha teaches an anti-diet approach to yoga which not only looks at how harmful the diet and wellness industries can be but also how it shows up in mainstream yoga classes. You'll get so many new ideas and perspectives from this conversation that you'll be able to immediately apply to your classes and lots more ideas to think about and unpack... in the best possible way. 
Aisha is an alumni of our Heart + Bones, Modern Yoga Teacher Training course. Season 2 of the podcast is all about sharing and highlighting our global community of teachers who have specific niches and are changing the paradigm of teaching yoga in our modern world. 
 
About Aisha Nash:
All her life, Aisha Nash has been fascinated by the human body, anatomy and what it means to be well - she takes this curiosity into every Yoga class she teaches. At the age of 19, she studied for her degree in Biology, and then trained to be a pastry chef - you would've had to be there to connect the dots.
After a few years of the high stress environment that is London-based Michelin-starred kitchens, Aisha burnt out, and left. Her body was physically wrecked and still carries whispers of the pain that was so bad she left her dream job.
Knowing about Yoga her entire life, she went back to its ancient wisdom, and rehabilitated not just her body, but also her mind, using the physical practise to provide gentle movement for her body and the philosophy to restart her life.
This then led her down the rabbit hole that Yoga teacher training tends to be. She took her first one in March 2016, and has completed a further 10 since, specialising in Trauma informed Yoga, Restorative Yoga and Mindfulness.
Now coming up to being a teacher for 5 years, she teaches a Yoga approach that is loosely based on the framework of Intuitive Movement, that focuses primarily on the philosophical tenets of Yoga, and is free from any influence of Diet Culture.
 
You can follow Aisha on Instagram at: 
@theaishanash
 
Support her work on Patreon:
https://www.patreon.com/aishanash
 
Visit her website:
www.aishanash.com
 
Modern Yoga Teacher Training
 
If you want to teach in this anatomy-informed and heart-centered approach to yoga, join the next cohort of The Modern Yoga Teacher Training starting October 2022. 100% online and combo of 200/300 hour, join our global community of 250+ yoga teachers who are teaching and moving with love. Learn all about the training here
 
Want daily tips and inspiration? Follow us:
Instagram: @heartandbonesyoga
Facebook
YouTube
Instagram: @heartandbonesyoga
TikTok: @heartandbonesyoga
www.heartandbonesyoga.com
 
Heart + Bones Online Yoga Studio
Join our global community moving with love in our Heart + Bones online yoga studio and online courses. Classes that integrate applied anatomy, mobility, playfulness, accessibility... yoga that your body loves. 
Try your first month for $1 with this promocode: PODCASTLOVE
www.heartandbonesyoga.com