Lifted Up Yoga & Wellness

Lifted Up Yoga & Wellness Thursday 930a Harvey's

Current Schedule- Studio
Monday - 830a
Wednesday - 830a
Friday - 830a, 10a (chair yoga)

Local
Monday 4p Farm B., 530p MCSC
Tuesday 930a Harvey's, 630p CHF
Wednesday 10a Graymere Country Club, 4p Farm B.

This week, our focus hangs around things we can lose: control, strength, power, and balance. We can somewhat understand ...
09/10/2026

This week, our focus hangs around things we can lose: control, strength, power, and balance. We can somewhat understand the strength and balance part. And, for holy heck's sake, we understand about feeling out of control. But why power? Power affects our quick responses, being off balance and risks of falling, and confidence. We can work on balance all day long in yoga but let's add in power to super charge our practice and daily living.
Hope you are enjoying this week's classes (even if at the time you are seriously cursing me up and down).

Welcome to fall recipe time!!!!! I got you covered for great protein, easy, budget friendly, amd fresh ingredient breakf...
09/08/2026

Welcome to fall recipe time!!!!! I got you covered for great protein, easy, budget friendly, amd fresh ingredient breakfast, lunch, dinner, and dessert recipes.

Breakfast Egg Bake-
6 eggs, 1 c egg whites, plus your fixings - I added cherry tomatoes, turkey bacon, and cheese. Mix up and place on cookie sheet. Bake 350 about 45 minutes. Check on it earlier and test center. Once cut, go for whatever you feel like. I used mini bagels and it is an easy breakfast sandwich.

Chicken Enchiladas-
Cook up and shred about 1-1.5 pounds of chicken. Add in 1 cup red Enchilada sauce, 1 c shred cheese, 1 can beans. Take 4-5 large tortillas (I used the high fiber ones) and cut in half. Add about 2 big spoonfuls of chicken mix on edge of tortilla then fold into triangle shape. Place all triangles into round baking dish, pour 1 c Enchilada sauce on top and sprinkle with shred cheese. Bake 375 for 20-25 minutes. Top with avocado, Greek yogurt, jalapeños, lettuce, whatever.
Note - if you use beans and high fiber tortillas...make sure you are used to high fiber!!!!

Polynesian chicken with mango coleslaw
Mix cut up purple cabbage, ribbon carrots (I take a peeler to my carrots for ribbons), cut mango, celery salt (regular salt is fine too), coriander, lime juice. Let sit while you make your chicken. I took the simple route and got some Just Bare breaded chicken breasts and air fried them. Save 2-3 minutes of air fry time and coat chicken with Polynesian sauce, finish cooking. Ask for Polynesian recipe or just use store bought. Use great bread, chicken, add mango slaw on top, and devour this sandwich! I add a little bit of Greek yogurt to my slaw for extra yum.

Fall Oatmeal Cream Pie
One box spice cake mix, 1 c oats, cinnamon, 1 can pumpkin puree. Mix up. Spoon onto cookie sheet and flatten to desired thickness. Bake 350 for 10 minutes. Cool on cookie rack. Mix equal-ish parts cream cheese or buttercream icing with vanilla yogurt. Spoon on cookie and add top cookie. Keep in refrigerator.

Recipes are adapted from Makayla Thomas Fitness, Claire Hodgins Healthy Kitchen, and my own creativity.

What an amazing way to start the day and holiday weekend!!!! Thank you to a part of our Lifted Up Yoga family for bravin...
09/05/2026

What an amazing way to start the day and holiday weekend!!!! Thank you to a part of our Lifted Up Yoga family for braving the heat and participating in the My Day 5k benefitting special needs in Maury County. Beyond proud of our team that won medals, lots of 1st places and a Super Grand Master!!!!!
You never know what you are capable of so take that 1st step. Keep moving!!!!!

We worked all month long and finally made it to 90 second planks. Celebrate your wins no matter what your time is!!!!!No...
09/03/2026

We worked all month long and finally made it to 90 second planks. Celebrate your wins no matter what your time is!!!!!
Now that is over, you have a pose or challenge in mind? Any pose you have always wanted to try? I've got something in mind but I can be easily bribed!
Congrats to everyone that gave our plank challenge a try!!!!!

Yoga isn't just a physical practice. LUY family story time:A husband wife combo had been in a squabble that day and cont...
09/01/2026

Yoga isn't just a physical practice.
LUY family story time:
A husband wife combo had been in a squabble that day and continued on their way to yoga class and even once the mats roll out. Yoga class goes on just like normal. After the class, both felt a release of anger, squabble is over, and the I love yous pour out.
Stepping on your mat isn't just for your physical well being. It is sooooo much more. Let go of what is weighing you down. You don't need to carry it all the time.

In some yoga classes, you might hear "roll to your right side" after savasana. And, in mine, you hear "roll to whatever ...
08/31/2026

In some yoga classes, you might hear "roll to your right side" after savasana. And, in mine, you hear "roll to whatever side is comfortable today". So, why? What's the deal?
In traditional yoga training, we are basically told to say that as that's how it has been. One of the reasons is the heart is a smidge towards the left side and rolling to the right gives less pressure to the heart. Well, you are in the pose for such a short time, it's not going to make a significant impact. Another reason is that the left side is the cooling, calming energy side. Rolling to the right allows the left side to remain open.
For me, a good reason to roll to the right is it allows stomach acid not to be squished thus preventing heartburn for those that deal with it. The bigger picture for me is, roll to the side that feels natural to roll to THAT DAY. Some times it could be right or could be left. You might have shoulder issues (for example) that rolling to X side just isn't comfy.
To sum it up - roll to whatever damn side you want. 😁 It's your practice, your mat.

Brag yoga moment!!!!This week we have worked on a "hip flossing" move. Half splits can help prep for full splits, if any...
08/27/2026

Brag yoga moment!!!!
This week we have worked on a "hip flossing" move. Half splits can help prep for full splits, if anyone is interested. Well, a class said to bring it on. We warmed up a bit, hip flossed, then woohoo a student got there...an 82 year old student. Even bigger brag, they got out of full splits.
So, here's the biggest lesson...do not give age as an excuse not to try to achieve a goal. Let me help you get towards a goal!

This month we have been working on a goal towards a 90 second plank hold. Planks are a tremendous core exercise and chec...
08/26/2026

This month we have been working on a goal towards a 90 second plank hold. Planks are a tremendous core exercise and check in with our form. Most important part of this challenge, get to a goal for YOU! Take a break when you need.
Here are a couple of things to keep in mind:
💪 Strong shoulders - push the ground away from you.
💪 Protect the low back and make the core work. No saggy mattresses (the low back caves in).
No being on display in a museum (keep those cheeks on your mat rather than flaunting in the air).
💪 Let your breath guide you. Strong breath, strong pose.
💪 Believe in yourself to work towards your goal!

Plank, forearm plank, kneeling plank are all great forms of plank!

This morning, I came across an interesting article of "Protection from chronic musculoskeletal pain" (European Journal o...
08/25/2026

This morning, I came across an interesting article of "Protection from chronic musculoskeletal pain" (European Journal of Pain). It talks about a term you may start seeing more often, Salutogenic.
Let me sum it up for you:
The article discusses those that are currently living with chronic pain and looking at their health factors - psychological, lifestyle, social, and physical...in a positive way. Instead of saying "I can't do this", we look at "I believe I can adapt through this".
Look at all the things that help support you in your goals. Grow from there.

Here's a great example of catchy marketing and another fun story of why it's important to read labels. Picked up a few o...
08/20/2026

Here's a great example of catchy marketing and another fun story of why it's important to read labels.
Picked up a few of these for quick meals for the hubs. He needs to work on increasing his daily protein. Great! It's pizza and the catchy marketing pointing out 31g of protein. Now, this is the point the story makes a sharp turn. He took it upon himself to add some flair in the shapes of fritos to go on top. Ummmm.....ummmmmm. Let's just say, we drank lots of water the rest of the day.
It's okay to eat quick on the go meals. It's okay if a meal is "ultra-processed". Remember, everything in moderation. Keep in mind the other meals for the day. Don't add salty chips to an already salty meal. 🤣

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Columbia, TN

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