2019 Retrospective and Glimpse Ahead

What a year 2019 has been! It felt like a bad one, BUT when I reflected with a more positive mindset, I realized that it was actually a year filled with many wonderful life moments!

The pinnacle of fun was hosting my friend Hona, aka my sister from another mister, on her first-ever trip to the US. [Quick background story: Hona is from Poland, now living in England, and we first met in 2014 during the Winter Olympics when we were randomly placed together as roommates. She was there working as an Olympic News Service reporter for ski jumping and I was an Olympic News Service reporter for hockey. We hit it off instantly, which is super unusual, especially under those conditions!]

Hona’s trip in September was 10 years in the making! On a limited budget and with only so many days, we hit up the major east coast cities of DC – PHILLY – NYC. Hona created a documentary about our whirlwind adventures and presented it to me via IM the other day as a post-Christmas present. She worked very hard on editing the weeks of video footage that she shot during her visit and it’s KICK A**!!!! I will cherish it for the rest of my life.

Check out Hona’s video on YouTube…

USA 2019 – Kimberly and Hona Conquer the East Coast

Some other highlights of 2019 were…
  • launching my company Rock n Flow Yoga and starting my own LLC (a scary, yet rewarding learning experience)
  • becoming the only yoga permitee by the National Park Service to host private sessions at the Lincoln Memorial and being picked up by Airbnb as an Experience: Yoga Flow With President Lincoln
  • leading a yoga power flow class at the Kennedy Center to a sold-out crowd of more than 100
  • running in my absolute fav race Seawheeze, in my favorite city, Vancouver, BC
  • participating in Ragnar Sunset DC, meeting my teammates from all over the US for the first time on the day of the race, and forming an instant bond
  • meeting and talking one-on-one with Katie Couric, one of my broadcast journalism idols, at her Smithsonian award honor NOTE: It was Katie who inspired me to sign up for the Empire State Ride.
  • rocking out with my buds at awesome concerts like the X Ambassadors
  • meeting DJ Felix Cartel and sharing my gratitude for his music
  • making new friends with smart and fun women like Laura Hitchman
  • meeting and interviewing fascinating people for my blog Gal on the Go, the most special being my Uncle Joe who I idolize
  • leading yoga at the Music Is Art Festival in my hometown of Buffalo, NY, BUT even better, the support of my loyal friend Julie Wisner and new friend Samantha Wulff who attended the event and were my rocks
  • teaching puppy yoga classes to help raise funds for Doggy Noses and Yoga Poses
  • starting a mentorship under Alison, owner of Homegrown Yoga

A Glimpse Into 2020

My race and adventure plans for 2020 are still a work in progress, except for the Empire State Ride to End Cancer. That fundraising event has a permanent block of seven days reserved on my calendar; July 26 through August 1.

The Empire State Ride entails me cycling with other cancer eradicating enthusiasts for 500+ miles (no, that’s not a typo) across the state of NY. It’s a one-of-a-kind experience that starts in New York City and ends at one of the natural wonders of the world, Niagara Falls. Each rider must raise a minimum of $3,500 for the Roswell Park Foundation. However, I hope to exceed that goal!

In the past decade, way too many of my friends/family members have been battling or lost their battle to cancer… brain (2), breast (1), colon (1), lung (1), pancreatic (2), and skin (3). Even though I’m super intimidated to ride almost 100 miles a day for seven days, it’s nothing compared to the battles they are and have faced. One thing that greatly appeals to me about this ride is that the money raised goes toward cancer research in all areas, not just one.

I look forward to you following me this summer as I document my journey online. Most importantly, I hope that you please make a donation in support of my fundraising efforts to help Roswell Park with its cutting-edge cancer research (you can select “donate to rider” then enter my name Kimberly Evering)… http://give.roswellpark.org/site/TR/SpecialEvents/General?px=1413083&pg=personal&fr_id=1550

Wishing all of you a HAPPY NEW YEAR as we enter another exciting decade of Roaring Twenties!!

Stewart Beazell; Photo credit: Jennifer Heffner Photography

Keep on Moving

When Dr. Stewart Beazell isn’t practicing psychology, you will find her at New Trail Cycling Studio in Reston, Va., taking classes or coaching on Saturday mornings. I’m excited that Stewart took the time to sit down with me for an interview because cycling has been a passion of mine since I was a little girl. I hope this interview inspires other young girls to take up the sport of cycling, especially considering that many reports show that the percentage of kids learning to ride bikes in the U.S. has dramatically dropped in recent years! (see stats below)

https://www.newtrailcycling.com/
House Ride with Stewart, Saturdays @ 9:30 a.m.

Q: When did you first take up the sport of cycling, and why?
A: Both of my parents cycled together for years. They did bike races and things like that when I was growing up. We learned how to ride bikes early on and went on bike tours as a family to places like the Grand Canyon and Jackson Hole, Wyoming. It was a family event, and always fun! With indoor cycling, my mom took classes at our local gym from a friend decked out in full outdoor gear. The classes were long, like an hour and a half, because the teacher was an outdoor cyclist. I would go to the classes with my mom and I liked them. Then when I was in college, I took a group fitness class that was indoor cycling, and that’s when I fell in love with it! I liked the incorporation of current music, and you could get your friends to come to classes with you. I continued indoor cycling ever since. It’s an activity easy to find everywhere — there has always been a gym or a boutique studio that offers cycling classes near where I live. It’s a stress reliever for me. I love indoor and outdoor cycling equally, but for different reasons.

Q: Why did you become a cycling instructor?
A: I realized that as much as I loved taking other people’s classes, there were benefits to teaching, like not having to pay for classes. Being a grad student at the time, I thought, free membership, great, let’s do it! Why don’t I teach and see how it goes? I wasn’t excited about being in front of the room. I’m not a performer in that way — in front of a group of people, and I was kind of intimidated. At the same time, what pushed me to do it was encouragement from instructors who I was a regular in their classes. They would say to me; you should do it, you’d be great, you’re in here all the time. I said OK, I’ll try! You have to be certified to coach, and I was investing in the certifications, not sure where it was all going to lead me. I taught at local gyms for about a year before I started teaching at New Trail. I thought OK, this is what I want, to be at a place that focuses just on indoor cycling, and there’s a sense of genuine community. In the big box gyms, people don’t really know each other. But at New Trail, it feels more like home. I found out about Liz Kamp, the founder of New Trail Cycling, the summer before she opened the studio. I emailed her out of the blue and said, I like what your studio sounds like it’s going to be — creating a community rather than focusings on the instructors. I would like to teach there and be part of it! We’re Schwinn certified instructors at New Trail, and our style follows more of an authentic outdoor style of riding a bike.

I’m always riding even when I’m not teaching because I enjoy it so much. I love taking classes from other instructors because that’s how I learn. I look up to Liz. She’s a great instructor and a great example of a woman entrepreneur — how to start your own business, how to promote it, and how to be a great boss. She’s also a great owner; so cool and open to client feedback. She wants the studio to be a place where everyone feels welcome.

Q: What role does New Trail play in clients’ lives?|
A: For many people who come to New Trail, a positive aspect they can gain beyond a sense of community is learning how to work with their numbers. We have consoles, and we can help our clients look at their stats from when they first started and how their stats have changed over time. Whether it’s looking at average power (watts) for each class or how many miles someone averages per class. Those are ways clients can use the numbers to see their progress. Within that, we can look at those numbers and apply them to individuals in their upcoming classes. For instance, this is where your number is now, and if you increase the resistance and maintain your speed (RPM), this is how your power number will change. And, we tell them to pay attention to how they feel when change happens. Does it feel harder? If yes, where? In your legs? Breathing? Providing them with more of a mind-body connection. There are days when maybe your body doesn’t feel so great, and you know you won’t get the numbers you want. But, you can have the mentality of you know what, I’m going to take this class as it comes and do my best. I may not get my top numbers today, but I’m here, and I’m working at the capacity I can manage at this time. This helps clients have more bodily awareness. We purposely don’t put individual’s names or bike numbers up on a monitor for everyone in the class to see. That way, no matter what reason someone is coming to class, they can get out of it what they want and not feel like they are competing with others. New riders won’t be at the same level as those who have been coming to classes for a while. Our goal isn’t to get everyone to be at the same level; it’s to help people to reach their individual goals. People come to class for different reasons — some to relax and make time for themselves, some for their health, and some for race training. Pinning them against each other on a display board can be demotivating.

Q: What are the top three benefits of indoor cycling, and why?
A: It depends on the individual. General benefits are decreased fatigue and increased stamina over time. I would say the top three benefits are:

  1. You have a dedicated amount of time that you are on a bike, and you can work toward better health.
  2. You can track your fitness levels and see what changes occur and how your body feels different over time.
  3. It can help you manage mood, stress, and anxiety by allowing yourself time and space to focus on your mental health, get out of your head, tune into the music, and have some fun.

Q: Are there any areas in which people should be cautious?
A: Yes. Clients need to know the importance of rest and recovery. I didn’t learn that until about five years ago in grad school. It’s not sustainable to cycle daily long-term. It’s good to cross-train in whatever ways that means to you. If you cycle and lift weights, cycle and practice yoga — maybe all three if you choose, but not back-to-back. Give yourself time to recover in between. If you constantly go, your body will suffer, your progress will suffer, and if you get injured, that will ultimately prevent you from doing those things you enjoy. Finding balance and paying attention to how your body feels are very important.

Q: What is your greatest reward as a cycling coach?
A: The stories I hear from clients about how their lives changed for the better in terms of feeling stronger, more confident and being part of clients’ experience of feeling a sense of belonging and growth.

Q: Where do you see indoor cycling as part of your future?
A: I have casually thought about how I can marry my professional life and my life as a fitness instructor. I’ve wondered, is there a way I can do both in one space? A studio in which you can engage in therapy as a mindful aspect, space where you can take indoor cycling as a physical aspect, and maybe other classes like yoga. A wellness hub where you can go and instead of buying packages for each one of those things, figuring out a way where you can do each of them a few times a week in the same space. I think it would be cool to incorporate all of them — make them more integrated because they are each important and beneficial. I’m copywriting my idea now! 😉

Q: Is there anything else you would like to share with my blog readers?
A: We need to figure out ways for girls and women alike to engage in fitness and be more supportive of one another. There’s a lot of competition in fitness created by our culture. We should focus on connecting and lifting each other up in all areas of life. Support is so important — like a mentorship with a woman entrepreneur like Liz. There are many resources that you can find and make connections with other women. Women who have been in their careers for 20 plus years love to share their wisdom and have you pick their brains. Don’t be afraid to ask other women for their advice!

INTERESTING FACTOIDS:

  • On average, boys cycle nearly 6 times as much as girls (138 miles/year versus 24 miles/year). National Children’s Bureau, November 2009
  • People who are confident biking as adults are more likely to have biked frequently when they were younger than those people who didn’t. Dill, J., and McNeil, N., Testing a Typology to Better Understand Bicycling Behavior and Potential, 2012
  • The number of women cycling decreased by 13% between 2000 and 2010. The American Bicyclist Study, https://www.bicycle-guider.com/
  • In the U.S., 24% of all bicycle trips are made by women and 76% are made by men. National Household Travel Survey, 2009
  • 87% of U.S. competitive cyclists are male, and 12% are female. USA Cycling, Active Member Demographics, 2009

Beyond the Physical

Uma Alexandra Beepat

My friend Tim from yoga class who follows my blog said, “I know a person who would be great for you to interview! Her name is Uma Alexandra Beepat. She is a Master Healer, owner of the Lotus Wellness Center, and an author. She’s incredible!” Given Tim’s enthusiasm and recommendation, how could I not reach out to Uma? No matter what your beliefs, I hope you keep an open mind and enjoy her interview.

Q: What is a master healer?
A: A master healer is someone who has completed over 10,000 sessions and is certified in several different methods of healing, thereby increasing their experience and knowledge in healing.

Q: Who or what inspired you to become a master healer?
A: The funny thing is I didn’t set out to become a master healer; it happened by way of me working! Over 10 years of working with clients, I am nearing my 10,000 mark, and that standard is accurate. I am more aware of healing issues and what people sometimes need before they even tell me their issues.

Q: What is your greatest reward being a master healer?
A: My greatest reward is knowing how many people I have helped to heal and move forward to live better lives.

Q: What is your greatest challenge being a master healer?
A: My greatest challenge is seeing people suffer unnecessarily when there are healing choices available to them. While healing is not a cure-all or replacement for traditional medicine, it can be a great addition to the treatment of a person using western medicine.

Q: What is the most common shared area that you feel people need life improvement?
A: The most common shared perception is the lack of money or the scarcity of it and therefore, the mindset that ensues. When we live in lack, we can only see the world from a small lens, so everything seems insufficient. There is a lot of talk about what you can’t do or can’t have. I am working to change this perception because once that happens, your world expands and you can go on to live a healthier and happier life full of abundance.

Q: Why did you open Lotus Wellness Center, and what is your long-term goal for the center?  
A: I opened Lotus Wellness Center to provide a safe place for people who need healing and wanted to further their spiritual and emotional growth. After we complete high school/college, there are little resources or community available to people to bond, connect, or continue life learning. Lotus was and is meant to address that concern. My long-term goal is to expand and have a Lotus Wellness Center in every town and state so that everyone has a place to go when they need it.

Q: You have an impressive list of certifications, having earned more than 40! Is there any certification you want to achieve that you have not already?
A: Thank you! I am a student at heart, and most of my certifications were for my benefit, not necessarily to share professionally. Currently, I am working on becoming a certified medium as my shift in my work has turned to spirituality and spiritual communication. I am in a program that is a lengthy testing process and consists of 30 lessons. It has been an interesting road; the healing that comes from this type of work is indescribable.

Q: What is your favorite area of certification? 
A: My favorite area of certification is Access Consciousness. I currently offer two techniques under this modality. They are very effective in changing people’s mindsets and lives.

Q: What is your most valued tool in your “toolbox”? 
A: Access Bars because it changes your belief systems and limiting thoughts without you having to do anything! It’s automatic, it’s quick, and it’s noticeable! [NOTE: Access Bars are 32 bars of energy that run through and around your head that connect to different aspects of your life. Examples: creativity, control, communication, healing, kindness/gratitude/peace, etc.]

Q: Is there anything else you would like to share with my readers?
A: Yes! I am also the proud co-owner of spiritual retreats with my partner Rob Pritchard. We have a spiritual retreat coming up in October that I hope your readers can join us for called The Awakened Life Retreat. We also have an annual New Year, New You workshop in January! I love retreat work because it brings a deeper dive into healing and reflection that regular appointments cannot.

Uma’s Background: owner of Lotus Wellness Center, spiritual teacher, psychic and spiritual medium, master energy healer, consciousness speaker, and author of The Awakened Life (available through Amazon). Uma’s designation of master healer comes from her experience training for over 10 years consistently in metaphysics education and earning 40 certifications (and counting)! Also, she has personally worked on over 10,000 clients.

A Sure Sign: Creative Branding

at GALOTGO

hashtag GALOTGO

Four and a half years ago, I was brainstorming creative ways to market my Gal on the Go brand when I had an actual aha moment. It was right in front of my face!!!! I thought, why not take my personalized license plate, GALOTGO, and place a hashtag in front of it?! A unique way of marketing to a captive audience of fellow drivers. During my initial search for the symbol, I couldn’t find a hashtag sticker anywhere, so I bought four number 1 stickers from a Home Depot store and made a hashtag. About a year later, I sold my Prius and had to remove my homemade hashtag. I researched the symbol again online, and this time found a 4″ vinyl version on Amazon. Score! The reaction to the sticker has been a lot of fun over the years… people tell me frequently how creative it is, they take photos of the back of my car, and ask me if I mind if they copy my idea. If you follow my blog, you know that I recently did an overhaul on the look of my brand, which got me thinking… how can I update the use of my hashtag? I know, replace the # with an @ sign!!!! All of my marketing materials — business cards, flyers, etc. use @gal0tgo and @rocknflowyoga, so it made sense. I’m happy to share that the at sign has received a lot of positive feedback. If you see my car on the road, give me a honk or a shout!

Gal on the Go Gets a Makeover

Gal on the Go

I launched my Gal on the Go blog 14 years ago as part of a grad school project. I cannot believe how fast time has passed!!!! My writer’s voice has evolved and it was time for my look to progress too with some fresh branding. I hope that you enjoy the blog and continue to follow along. Like a fine wine, my goal is for it to keep getting better.

This year I created a sub brand of Gal on the Go called Rock N Flow Yoga, combining my past experience as a DJ with my passion for yoga, by offering private yoga instruction to musicians and bands and leading fun power flows at public festivals and events.

It takes a village of amazing friends and strangers with heart to help make your dreams a reality. You can try to do it alone, but it is much more achievable (especially on rough days) when you have people who are behind you rooting for you!

That said, I would like to give a shout-out to the following people for their unwavering support with this venture…

  • Angela Tarantula, my friend who is a talented graphics designer created the new Gal on the Go logo down to the detail of the arrows giving a sense of action and looking like a pair of legs running. (She also created my Rock N Flow Yoga logo.) Insta: @angtarantula
  • Lauren, my friend who is a skilled photographer and owner of Elle Three Photography took the photo used as the base of the new Gal on the Go logo.
  • Danielle Daily, my friend, and business mentor who is a TED Talk savvy businesswoman and host of the Suddenly Single Show podcast who came up with the concept of rebranding Gal on the Go.
  • Yorke B., a new friend and my Custom Ink rep who has been beyond helpful with all my merch needs for Rock N Flow Yoga.
  • Christina, my friend who placed the first order for some Rock N Flow Yoga merch and gifted it to me as a gesture of her belief in me and my dream.
  • Amanda, my original omie who attended my first studio yoga class ever and every one of my public yoga events.
  • YOU (my blog readers) and the people who grant me interviews — all of whom are a constant inspiration.

Sit back and enjoy this wild ride as we keep it moving onward and upward together!!!!

Yogi योगी Insight (part 13 in a series)

If you are coming here for the first time, you have entered part 13 in an interview series with aspiring and experienced yogis called Yogi Insight. I hope that you enjoy each person’s shared journey. Namaste!

I first learned about Homegrown Power Yoga when I was visiting a mom-and-pop coffee shop next door and noticed the studio. Curious, I checked out Homegrown’s website and classes online and about a week later wondered in with my friend Christina to try a class. It was an amazing hot yoga flow led by Alison, the owner. The experience made such a positive impact on me, that I became a member.

Alison has a unique way of leading a challenging sequence with true deep mindful reflection throughout the class. She is authentic to her belief that “yoga is for every single body. Whatever apprehension you may have, show up — show up and do what you can, and let the rest be gone.”

Yogi: Alison Adams, founder and teacher
Studio: Homegrown Power Yoga

Alison Adams

Q: How long have you been practicing yoga?
A: It’s very seldom that I count the years. On and off since my early 20s and then more continuously in the last 15 years as a regular practice.

Who or what influenced you to take up yoga?
A: Initially I had a dance teacher that incorporated yoga as part of our warm up, and I didn’t even know we were practicing yoga. I thought it was really cool — that’s why when I started I was in my 20s and didn’t know it was yoga. Later, when I went to a yoga class, I was like I’ve done this before!!!! I recognize all of these movements! I was doing yoga and didn’t know it! That was the start; it wasn’t super direct. I bounced around in different yoga classes, going wherever I could find a class because it wasn’t popular back then. It became a daily practice when I lived in Rochester, and I started practicing at Breathe Yoga with Cyndi Weis, an owner of the studio. That’s where I did my first 40 days and got involved with the Baptiste practice and started a daily practice. That was probably the biggest influence on me making it a constant practice.

Q: What aspect of practicing yoga do you like the most and why?
A: The practice has radically transformed who I am — it’s really hard for me to see the practice as something other than a lifestyle. For me, it’s not I do these things, and this is why I practice. It’s a way of being. It has become a system for my life to operate. It has given me the ability and ease to be in my life 100% — the ability for me to self-reflect, self-aware, take accountability and responsibility for how I show up in the world.

Q: What is your favorite style of yoga class to take and why?
A: I have taught Baptiste yoga for the past 10 years. Baron and the Baptiste yoga practice have clearly had a huge influence on who I am, and will always be my practice.

Q: Why did you open a yoga studio?
A: I genuinely love teaching. There was a natural progression for me to want to cultivate and build an environment that was closer to a community that was relatable to the experiences that I wanted to put in. The studio is named Homegrown because I wanted to teach in the place where I live, the community where I am — the influence of yoga impacting every part of my life. I have people like my neighbors, people from the ballet studio where my kids go, people from the grocery store I shop at — it’s a hub and that impacts and spreads out to the community. It’s a lot of the reason why I opened up the studio here. When I was teaching I was doing it in DC and Bethesda — more outside of my community which was fine, but I wanted to be more localized and have a more saturated impact.

Q: What excites you the most about owning the studio?
A: It’s interesting and surprising — some things have caught me from left field where people are bringing people in, practicing regularly and then emerging as teachers. And I’m like whoa, that happened, I didn’t foresee it coming! Andy just came back from Level 1 training. He had been practicing with me for a year. He was like, “I’m going to do it! I’m going to Level 1. I’m going to be a teacher!” I was like what!?! That’s the stuff that you have no idea when you start teaching a class to one person who walks in the door how the seeds are going to land. What is going to grow from the seeds — that’s the piece that I wake up every morning and feel the work I do really matters, and it makes me show up and contribute in that way.

Q: What has been a challenge for you as a studio owner?
A: Maintaining the integrity of the practice of yoga and the integrity of the practice of business and merging the two so that they can co-exist. They are two very exclusive worlds unless you bring them both mindfully and consciously into the world of the teachers. It’s not a hardship, but marrying the two with intent to be the integrity of both of the worlds.

Q: Some studios use music in class and some do not. You do you not. Why?
A: I don’t want to make a comparison; I can only speak to how I created this space at Homegrown. It’s very intentional so that when you’re in your practice space, the only thing you are actually in fact sharing is your own experience. It gives you the opportunity to be 100% in your body, in your mind, without the pull of external information. We live in a world that bombards us with information, and we’re at a time of crisis where we need to learn to pull ourselves out, we need to know how to unplug, turn things off — this becomes sacred.

Q: What advice would you give to a new yoga teacher?
A: Be respectful to where your teachings are from. Stay close to the source, and present your teachings with a clear understanding and intention. Basically, don’t go making stuff up, focus and get really good!

Don’t Stop Believing: The Debut of rockNflow Yoga

rockNflow logo

rockNflow yoga design by: Angela Tarantula

I heard the song Don’t Stop Believing by Journey at an impressionable age. Jonathan Cain’s first stroke of the piano key immediately hooked me and then the distinct vocals of Steve Perry. The lyrics of that song have resonated with me in different ways over the years in my love life and personal life, but the one constant takeaway has always been not giving up on a dream.

Parallel to that time, I watched a lot of PBS programming, drawn to a yoga show called Lilias, Yoga and You. I didn’t understand the depth of yoga back then; I just knew that I enjoyed watching Lilias Folan and mimicking what she did.

Yoga faded out of my life for a while, but music from all genres remained an integral aspect — entertaining me and teaching me life lessons through the lyrics. In college, my music spark thrived as I worked as a DJ at an alt-rock radio station.

Over 10 years ago, I started a blog called Gal on the Go and regularly hear from readers and followers how my actions have positively influenced them to get healthier, change their eating habits, and be more adventurous. I always wanted to start a business that was an offshoot of Gal on the Go, but I was unclear about my destiny and what direction to go. One day, I had an aha moment leading to a surge of business ideas for the merging of my passions of music and yoga organically to form Rock N Flow Yoga (Insta: rocknflowyoga)!

Through rockNflow I offer private yoga sessions to bands, artists, and their crews on tour. I also teach at outdoor festivals and lead workshops on protein nutrition and positive mindfulness in your life. Stay tuned because I have some exciting projects in the works that I cannot wait to share with you in the next month or so!!!! Also, I will be opening up a merch shop soon via Threadless.

The reactions from my friends have been overwhelming, rallying in support of me and my new venture. They have lent their unique skills to see my business succeed, which fills me with gratitude. I hope I can help their pursuits thrive along the way as we uplift each other. My creative friend Angela designed the custom font and logo for rockNflow (credit: Insta @angtarantula), my talented friend Lauren took photos of me (credit: Elle Three Photography), my omie Amanda has shown up to every one of my events, and others have generously given me their feedback and shared wisdom.

My soul is filled with optimism with the launch of Rock N Flow Yoga, a business that is truly authentic to me. I hope to use this new platform to bring mindful and physical health into people’s lives in a fun way one musician and festival attendee at a time!!!!

To book a session, DM me through Instagram @rocknflowyoga or email me at rocknflowyoga@gmail.com.

Yogi योगी Insight (part 12 in a series)

If you are coming here for the first time, you have entered part 12 in an interview series with aspiring and experienced yogis called Yogi Insight. I hope that you enjoy each person’s shared journey. Namaste!

I met Dan through an Intro to Arm Balance Workshop he taught at Fierce Om, where I work. During the workshop, he shared great breathing and warm-up exercises along with tips for breaking down the arm balance poses. He kindly agreed to stay after the event for an interview.

Dan Castan

Dan likes to live life on the edge! 😉

Yogi: Dan Castan
Studio: Dan Castan Yoga

Q: How long have you been practicing yoga?
A: Since freshmen year of college. I thought I was going to an easy stretching class to supplement my long-distance running, but it was more than I expected and I developed a love for yoga. I took four years of Vinyasa, Hatha, Ashtanga and Bikram Yoga, then decided to pursue my 200-hour teacher training in Virginia Beach where I was going to college.

Q: What aspect of practicing yoga do you like the most and why?
A: I like being able to physically and mentally challenge myself. Finding the edge where I am at on a given day and then pushing myself physically and mentally. It feels empowering to me!

Q: Which is your favorite yoga style to practice?
A: The first yoga style I practiced was Hatha, but more of an athletic Hatah style because of my instructor’s background at the time. From there, I went on to take Vinyasa classes, which I liked a lot, especially as a long-distance runner, the stretching and strengthening aspects were great. Then I took Ashtanga, which helped me get into a meditative state. It (Ashtanga) is now my favorite style.

Q: What is your favorite posture and why?
A: Bakasana (crane pose) because it was my intro pose to arm balances. Being able to fly, balance on my hands in Bakasana was special to me because I felt empowered the first time I achieved it. I thought this is awesome!

Q: How long have you been teaching yoga?
A: I have been teaching yoga for 10 years. I started in a studio setting teaching group classes. Now, I do private sessions and semi-private sessions with 3-4 people and lead workshops. I help people improve their form by teaching them things like how to shift their weight and gracefully get into/achieve poses.

Q: What aspect of teaching yoga do you like the most and why?
A: I love seeing my students progress, seeing the aha moments on their face when they get postures and reach milestones. I love seeing them grow as students.

Q: As a male instructor, do you feel your teaching style is different?
A: Yes, but only because of my athletic background in running and cross-training. I think my style of teaching incorporates more upper body poses. I focus on those because I have found that the upper body postures are beneficial with the progression of inversions and arm balances.

Q: What advice would you give to a new yoga teacher?
A: Keep it simple. When I first started teaching, I tried to give every single alignment for a posture, and that’s the quickest way you can mentally burn out a student.

Q: What are the different kinds of workshops you teach?
A: Arm balances rate number one for me because, through my personal practice, arm balances opened up a whole different aspect. They help to improve your inversions and transitions — instead of jumping back I started to flow back. The arm balances workshop is my favorite to teach because of that. Second would be the transitions workshop — jump backs, jump throughs. My practice became more playful when I started working hard on the transitions. I may offer a workshop down the road in 2020 on inversions like shoulderstands, headstands. I’m currently working on improving mine.

As I have taught and gotten deeper into the practice of yoga, the biggest thing I have learned is how to slow down and pay attention. Also, I have gained more self-confidence in my body’s ability to do things physically, which in turn has helped mentally.

#yearofyou

#yearofyou

Before the official start of 2019, I created the hashtag yearofyou and challenged you to invest in yourself this year through healthy activities and events. Trying to lead by example, I’ll share my life experience and the progress on my goals along the way.

Life Experience Share: A friend recently asked me, how do you stay committed to exercise and motivated? My response, set time aside for yourself every day whether it’s 5 minutes, 60 minutes, or whatever and schedule it on your calendar like an appointment. You are more likely to commit to a workout if you treat it like an appointment that you cannot cancel without penalty. If you have a doctor appointment, you take it seriously and don’t skip it. Same goes for self-care time. If you need a mental health recharge, take some quiet time and meditate or listen to music that fills your soul. If you need a physical release, take a yoga class, go for a run, whatever activity challenges you while you are doing it, but then afterward makes you feel fulfilled. My friend shared that she does well for a few days or weeks, goes out and eats/drinks too much, and then feels like all her efforts were for nothing, so she throws in the towel altogether. My advice to her, DON’T GIVE UP! YOU ARE NOT ALONE! This is one of the most common reactions people have when they go off track. If this happens, you need to switch your mindset from self-sabotage that all your workouts were for nothing to it’s alright, I had some indulgences that everyone is entitled to, and I will get back on track! If you do or think in extremes you set yourself up for failure. Nothing is unrecoverable. Will you have to work backward a little to return to the point you were? Yes, BUT your efforts are never a total loss.  

A relevant quote I posted on Facebook that a friend told me … Life is like a camera, focus on what’s important, capture the good times, develop from the negatives, and if something doesn’t turn out, take another shot (try again)!


I strive to present everything I do in life in a meaningful and inspiring way. The yellow color of the hashtag is on purpose. I selected it to empower the words yearofyou because yellow is the color of the Solar Plexus Chakra, the Third Chakra of the body known as the Manipura. It is the center point in which all energy from the power of life and vitality flow throughout your entire body. It governs self-esteem, warrior energy/anger, and transformation and it controls digestion and metabolism.

Mental Core Exercise: Get some fresh air and meditate outside on a sunny day focusing on your breathing.

Physical Core Exercises: Anything that works your core or involves twisting — crunches, plank, twisted lunges, Boat Pose or Child’s Pose.

2019: Year of Transformation

Every December I set core fitness goals for the upcoming year to give me something to focus on and to plan my training. I also try to calculate expected financial costs because as fellow racers know, a year’s worth of race expenses adds up quickly. In addition to my main goals, I sprinkle in smaller events throughout the year as people tell me about them.

This year there’s an additional component to my plans. Yoga. In 2018, I completed a year of dedicated training to become a certified yoga teacher in both sculpt and power styles, and in December I proudly started teaching sculpt and flow at a yoga studio called Fierce Om. Jenny, the owner/manager, has been amazingly supportive as I strive to build up my client base and become the best teacher I can be.

Bev, my life coach, told me that she foresaw 2019 as being a transitive year for me. Typically, change makes me uneasy, but for some reason, I am very excited by this prospect of life transformation, and I’m going to carry it with me and trust in the journey ahead! 

The reason why I started Gal on the Go was to inspire girls and other women through my life examples, to take reasonable risks trying things outside of their comfort zones that would help them to lead healthy lives and discover what they are capable of in areas they never imagined!

Since 2014, when I entered my first race, the Virginia Spartan Super, I have learned a lot through trial and error and advice given to me by other racers. One thing you should never underestimate is the power of your mindset. Sure, physical training is essential, but your mindset can have a significant influence on your outcomes in life situations. Keeping your mindset in check when moments of uncertainty start to creep in is crucial. IF you find your head leading you down a path of doubt or negativity, I offer you these two things to help you push through …

  • A mantra … Mirror, mirror on the wall, I’ll always get up after I fall. And whether I run, walk, or have to crawl, I’ll set my goals and achieve them all!
  • A song (music is a great mind booster) … download and crank up DREAMER by Black Violin.

I promise that you can truly achieve anything you set your mind to combined with honest prep work. Every time during a race, defeating thoughts enter my mind at a grueling point and I have to focus hard to push them aside. I refuse to let those negative thoughts get the best of me. During those moments I tell myself STOP WITH THE SELF-SABOTAGE! I CANNOT FAIL, I WILL NOT FAIL! I may not finish exactly how I hope, BUT make no mistake, I will finish. I am naming 2019 the #yearofyou; get out there and do things that fulfill both your mind and your body!

So what’s coming up in 2019? Some cool stuff!!! Here’s a sneak peek.

YOGA EVENTS I’M LEADING

(NOTE: If you are seeking an enthusiastic yoga instructor for your event, email me at galotgo@gmail.com.)

DATE EVENT LOCATION
January 27 (Sun.)

 

 

Doggy Noses + Puppy Poses: Yoga Flow Class @10:30 a.m.
NOTE: Tickets SOLD OUT in two days!!! Thank you!
Mustang Sally Brewery, Chantilly, VA

 

February 9 (Sat.)

 

 

Athleta In-Store Sculpt Class @9:00 a.m.
Free and open to the public.
*bring your own weights
ATHLETA, Reston, VA

 

 

February 17 (Sun.)

 

New Year Transformative OmWorkshop: Nutrition + Restorative Yoga; Time: TBD Fierce Om, Chantilly, VA

 

??? ??? ???

RACES I’M PARTICIPATING IN

(NOTE: If you there is a race you think I should do or you are looking for a team member email me at galotgo@gmail.com with the details.)

DATE EVENT LOCATION
May 5 TD Five Boro Bike Tour (40 miles) NYC
August 17 SeaWheeze Half Marathon + Yoga Festival Vancouver, BC
??? ??? ???

I don’t have any financial sponsors yet for 2019, but I hope to have some soon. I was fortunate last year to have the support of Westfields Dental, Bitar Cosmetic Surgery Institute, Essence of Om, and Downs and Associates Insurance. If you are interested in becoming a sponsor of Gal on the Go, please email me at galotgo@gmail.com.

“Here’s to the dreamers! Yes, I’m a dreamer!”

– black violin