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Elizabeth

Meet Amy Lybrook!


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1. Tell us a little bit about yourself.

I love to be outdoors. Hiking, gardening, camping or just sitting on the patio. Just this year I discovered I even love the snow, or maybe I just gave in! I'm an adrenaline junkie. I love things like skydiving and dream of helicopter rides over the volcanos in Hawaii. I'm obsessed with Pinterest. My sidekick is a 95 lb Doberman named Drago, who thinks he is a lap dog.

2. Tell us about your yoga journey from when it started to where you are now.

I have always loved the physical aspect of yoga, even as a small child I was fascinated by the twisty shapes I could make. For years my practice was a very physical, power vinyasa style-honestly a way to stay in shape. Around 2010 it occurred to me there had been something missing and I had been muscling through my practice for quite some time. It was then that I realized the importance of self study, leading me to embrace the vastness of yoga. My practice today encompasses more than asana. It is daily breath work, meditation and mindfulness. Yoga has taught me many things. One of the most important has been truly feeling everything in my life; the good and the bad.

3. Where do you see your journey taking you in the next few years?

Asking myself "what can I let go of to make space to grow"? Waiting to hear the answers.

pr AC



4. What is your number one piece of advice to someone starting a yoga practice?

Wow, just one piece of advice is difficult. I'd say approach a new practice with patience. Your practice will evolve infinitely. Commit to being patient enough to find the right teacher(s) and style. Know every practice is different, some will feel great and some will frustrate you. Keep coming back to your mat.

5. What is your favorite thing about yoga?

There's not a soul on earth that would not benefit from the practice of yoga, it truly is for everybody.

6. What is your favorite pose?

Savasansa. It's where the magic happens for me.

u trik



9. What is your favorite quote?

Lokah samastah sukhino bhavantu....may all beings be happy and free.

Elizabeth

Meet Emily Olsen!


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Emily hangs by one arm and gives us a thumbs up!



1. Tell us a little bit about yourself.


I'm from Illinois, but moved to Ohio when my husband got a job as an engineer at HONDA in 2006. We love it here and have made such great friends that we consider them to be our Ohio family. We had our first baby boy at the end of July.  He keeps us busy, grounded, and unbelievably grateful.  

I am a foster parent for dogs and cats who get pulled out of shelters to escape euthanasia.  In my free time I sew pet collars and donate proceeds to rescues in Ohio.  

2. Tell us about your fitness journey from when it started to where you are now.

I have been in the fitness industry since 2002. I started teaching group exercise and personal training when I was in college and it quickly became my passion. I changed my degree after my first year to exercise physiology and physical education.  Since then I have obtained a slew of certifications and trainings, and fitness endorsements.  

I teach yoga, dance fitness, trx, spinning core classes, silver sneakers, kickboxing, bootcamps, just to name a few.  I've done fitness programming for large corporations, health insurance companies, have worked in the school systems, and have been an instructor and trainer for a variety of clubs, gyms and studios around Columbus. I found my niche at PAI and focus the majority of my classes here. It is a studio I am so very fortunate to call "home".  

3. Where do you see your journey taking you in the next few years?

We moved to Marysville a few years ago with the hopes of bringing quality fitness and yoga programming there. I plan to open my own studio in the Spring / Summer this year in Uptown Marysville. I can only hope my facility has even half the support and energy that PAI holds here in Dublin. 
 

4. Out of all of the exercise methods you’ve tried in the past, what drew you to TRX as a student and instructor?

Like I stated before, I have taught tons of different fitness formats  I am always looking to stay up with the fitness trends. So when I heard of TRX I signed up for the certification right away.  Honestly I originally thought it was just another fitness fad that would come and go. After taking the certification workshop, I realized this was a format that was here to stay. The following day, I was sore in places I have never ever been so sore before in my life! That's when I was hooked.  


5. What kind of results should someone expect to see with a TRX workout?

TRX is a great fitness tool.  The straps will tone the body and develop muscular strength and endurance.  
In turn, the more muscle mass we have the more efficient our metabolism. Meaning, caloric intake will go to fueling your muscles instead of stored as fat.

It is also common for many instructors to throw in quick cardio vascular bursts within a TRX workout therefore circuiting the heart rate up and down in waves making for a more efficient work out with higher caloric burn.  

6. How often should someone do TRX to see results?

2 to 3 times a week is ideal to see results from TRX class.  
 
7. What is your favorite pose/move?

I love full body "saws" with your feet in the straps while in a plank. They target the entire core like nothing else.  

8. What brought you to PAI Yoga & Fitness and why do you chose to teach at PAI?

PAI had just lost a TRX instructor who taught a good chunk of the classes on the schedule and they were in need of someone to help fill in the gaps.  I saw the request for instructors on a mutual friend's Facebook page and decided to give it a shot.  I'm so glad I did! PAI has become my fitness home. I feel more warmth and energy in this studio than anywhere else I have taught before.  

9. What is your favorite quote?

 "If you change the way you look at things, the things you look at change."  -Wayne Dyer

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Getting two thumbs up from Emily!

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Elizabeth

Meet Rachel Wilson!

We have an amazing group of instructors at PAI Yoga & Fitness. This year we are looking forward to featuring each one on our blog, so you can get to know them better. 

Rachel Wilson teaches Barre at PAI and is the founder/owner of BarreOm. 



Let's take a moment to get to know her a bit better.



1. Tell us a little bit about yourself.

I was born and raised in Washington, DC.  I was a three sport athlete in high school (volleyball, basketball and track and field) and played Division I basketball at the University of Pennsylvania.  I taught 8th grade English in the Bronx, NY for two years with Teach for America, and earned my master's degree in teaching from Pace University.  I attended law school at the University of Michigan, worked briefly in D.C. and currently serve as the Program Director for a non-profit organization, The Law and Leadership Institute.  I love going to the movies, rooting for the Seattle Seahawks, and spending time with family and friends. :)

 
2. Tell us about your fitness journey from when it started to where you are now.

I have always loved fitness.  I love working together with others toward a common goal.  I used to love running, heavy lifting and playing basketball.  However, in 2010 I realized that my joints could no longer handle high-impact exercises.  I took my first barre class in early 2011 and was immediately hooked.  I enjoyed the challenge, music, camaraderie, and the results.  I wanted to share my love of barre with others so after I graduated from law school, I returned to D.C. and taught classes for several years at DC's first barre studio, B. fit.  During that time I trained new and current instructors.  I also really developed a regular yoga practice at my home studio, Tranquil Space.   When I moved to Columbus, I decided that I wanted to create my own method of barre classes that would combine yoga and barre which prompted me to create barre-OM (www.barre-OM.com).  I also decided to pursue my 200 YTT certification and became certified in the Spring of 2014.  Since then I've also received fitness certifications in indoor cycling, and Lagree Fitness.

 
3. Where do you see your journey taking you in the next few years?

I hope that barre-OM continues to blossom and will hopefully exist in other studios both within and outside of Ohio.  I also hope to continue teaching barre, yoga, and Lagree Fitness.  I look forward to continuing to pursue additional certifications.  There is always more to learn!



 
4. Out of all of the exercise methods you’ve tried in the past, why did you feel the need to create your own program?

I have loved yoga ever since I was a senior in high school.  I also thoroughly enjoyed taking and teaching barre classes.    However, as a barre client, I often yearned for more.  I wanted longer stretches, and more hands-on adjustments.  I also wanted to create a workout experience that is always challenging, interesting, and fun.  I wanted to know what muscles I was working and why we were doing certain exercises.  Also, I have several ongoing injuries that I am coping with and I found that more often than not, modifications were not offered for clients with injuries, tighter hips, or other anatomical challenges. For example, my wide-second (or horse stance in yoga) will never look  "ideal" because I have limited external rotation in my hips (I have femoral acetabular impingement in both hips).  For years I thought that I just wasn't flexible enough!  It wasn't until I enrolled in my yoga teacher training program that I realized that my body is structured differently and that's okay!  I wanted to create a method that provided anatomical explanations for movements, specific and helpful modifications for clients dealing with various injuries or anatomical challenges, and that also provided ample time for clients to stretch their muscles.  I wanted clients to love barre (even when their muscles are shaking uncontrollably) and to experience great mental and physical results, while moving safely and efficiently. I also wanted to train instructors to create an environment that is welcoming, positive, engaging, and fun!  Ultimately, I wanted to find a way to fuse barre and yoga together, in order to create a powerfully positive experience for clients. 




5. What kind of results should someone expect to see with a Barre workout?


Results may vary.  Some clients may lose weight, while others gain muscle.  Many clients report that their body looks more toned and their waistline is smaller after doing barre classes regularly.  Barre classes target arms, abs, thighs, and glutes so clients typically see improvements in those areas after taking classes regularly for several months.  Beyond the physical results though, clients will often see changes mentally as well.  When clients see that they can survive 2 minutes of chair, a 90 second forearm plank, or 3 minutes of full-foldover, they ultimately realize that they are capable of so much more both inside and outside of class! 

 
6. How often should someone do Barre to see results?

 I recommend that clients attend class 3 days a week.  Most clients who attend class three days a week and also maintain a healthy diet will often lose a dress size.  



7. What is your favorite pose?

I love chair pose in barre.  It reminds me of wall sits during basketball practice. :) I also love half moon in yoga!

 
8. What brought you to PAI Yoga & Fitness and why do you chose to teach at PAI?

I reached out to Chan and Mike to see if they were interested in starting a barre program and interestingly enough, they were just talking about it moments before they received my email.  Their willingness to take a chance on the new girl from D.C. is what afforded me the opportunity to help build the barre program at PAI.  I chose PAI also because I enjoyed taking classes there as a client when I used to visit Columbus.  I enjoyed connecting with the other instructors and clients.  



 
9. What is your favorite quote?

 "We must change our tactics or lose the game." ---Abraham Lincoln



Sign up for a Barre class with Rachel today! You won't regret it!

http://paiyogafitness.com/apps/mindbody/staff/100000108

http://barre-om.com/

Elizabeth

January Recipe - Inside Chan's Kitchen - Power Green Detox Soup


Our very own Chan is quite the cook! This month she was happy to share her recipe for Power Green Detox Soup!


Power Green Detox Soup - Serves 6

Ingredients
1 TBs coconut oil
2 cloves of garlic chopped
1 medium candy onion chopped
1 celery root peeled and sliced
1 inch of fresh ginger, peeled and chopped
3 cups fresh broccoli florets
2 cups kale
2 cups spinach
1 cup green peas
Fresh water or Vegetable stock, as needed
Sea salt and black pepper, to taste
2 TBs each chopped cilantro and chopped parsley
1 cup light coconut milk, or more, to taste
1/3 cup nutritional yeast (optional, if you like cheesy taste)


Directions

Heat the coconut in a large pot over medium heat.  Stir in onion 3-4 minutes, then celery root, garlic and ginger.  Stir for another 5 minutes.
Add broccoli florets, kale, spinach, green peas
Add enough fresh water or vegetable stock just enough to cover all greens
Bring to high simmer. Cover pot and reduce heat to low simmer for 15 minutes
Add chopped cilantro and parsley.
Season with salt and pepper to taste
Use immersion blender or transfer to high-speed blender. 
Return to stove and add coconut milk (and stir in optional nutrition yeast). Do not boil the soup after you add coconut milk. 

Enjoy!

Elizabeth

November Recipe | Winter Granola

One of my favorite homemade recipes is Granola! It's so easy to make, you can make a bunch to last a while and you can make it with ingredients that you love. 

I just received Tara Stile's new cookbook in the mail two days ago and after sitting and reading it cover to cover, I was SO inspired. She has a great recipe in her book for granola and after a little time in the kitchen, I had myself a container full of yummy, crunchy goodness to last us a week or two. I am not sure it will last two though ;)

I made a few changes to her recipe using pantry items I had in the house. I highly recommend you pick up her new book!

adapted from the Granola recipe in "Make Your Own Rules Diet" by Tara Stiles



Winter Granola

Ingredients

4 cups of organic rolled oats (I purchase mine at Trader Joes)
1/2 c. raw, roasted whole almonds (again, Trader Joes)
1/2 c. of dried cherries (you guessed it, Trader Joes)
1/2 c. of pumpkin seeds (do I need to say it?)
1/2 c. coconut oil, melted (Costco! - you can get a huge container for $20)
1/2 c. pure maple syrup (straight from Vermont, thanks to my in-laws)
1 tablespoon of Cinnamon (Penzey's Vietnamese Cinnamon)
1 teaspoon of Pumpkin Pie Spice (Penzey's)
1/2 teaspoon of vanilla extract (I love the bourbon vanilla extract from Trader Joes. Are you surprised?)

Directions

Preheat oven to 350 degrees

In a large bowl, combine the oats, almonds, dried cherries and pumpkin seeds. Stir well. Melt the coconut oil in the microwave and drizzle in the bow. Mix until well incorporated. Warm the syrup (we store ours in the freezer, it never freezes) and drizzle in the bowl. Mix until well incorporated. Add the spices, mix and then finally add the vanilla extract and mix. 

Line a sheet pan with foil, spray with coconut oil spray or use a paper towel to rub melted coconut oil on the foil. Spread the granola evenly on the sheet pan. Bake for 25 minutes. I like to stir and spread the granola back out at 10 minutes out. Remove from oven and allow to cool completely. Store in a glass container.

Enjoy on it's own, or with greek yogurt. As for me, I will be having a bowl of this with cold almond milk for breakfast!

Elizabeth

October Recipe | Curried Cream of Broccoli

The arrival of fall means lots of soups and stews in my house. 

I love to cook but can't always do it. When I can I do my best to make it quick, affordable and healthy. I started playing in the kitchen shortly after my girls were born in 2008. Over the years I have learned to tweak recipes to fit any diet needs within my family. 

I refer to myself as a flexitarian. I eat meat on occasion but I tend to lean towards a vegetarian diet. My main goal just to eat whole, real food. I LOVE recipes that you can tweak to fit any dietary needs and this is one of them. I found it on the website Nom Nom Paleo because my husband follows the Paleo diet. With the switch of just one ingredient I was able to make this soup vegetarian/vegan. My husband can happily add some of his favorite slow cooked pulled meat right on top and I can enjoy it just as is. Versatility in food is my favorite.



Click on THIS LINK to get the recipe. If you wish to make this soup vegetarian/vegan then just switch out the chicken stock for vegetable stock. Easy peasy!! This recipe is already gluten and dairy free so that is a bonus if you don't include them in your diet. But if you love yourself some dairy you can always switch out the coconut milk for heavy cream. 

Enjoy!

Elizabeth

On Making Choices

As autumn begins to float in and our lives becomes busier, we often find ourselves making too many commitments and spreading ourselves too thin. It's so common during this time of year. Whatever it is that fills your schedule, if you take the time to mindfully reflect on your choices before you make them, you can save yourself a lot of unwelcome stress.

What are ways that you can put this into practice? I find that taking some time to be with my choices and thoughts can often bring me insight into making the best choice for me. It's different for everyone, so take a moment to turn inward and honor what is right for YOU.

Here are some suggestions:

  • Arrive to your yoga or fitness class a bit early to sit and meditate 
  • Find a quite spot during your daily break or lunch
  • Go on a walk or jog
  • Take a long, hot bath 
  • Right before bedtime or during your cup of coffee in the morning
  • In the car (put some relaxing meditative music on to drown out the stressful traffic around you)
  • While you are making a meal 
Those last two are tough for finding solace but if you find those are quiet times for you, then use that time to reflect on your choices. My husband plays with the kids while I make dinner which brings me a nice chunk of quiet to reflect.

And always remember to give yourself grace when making choices. If you find that a choice you made didn't work out in your best interest, then take the time to learn from it and don't beat yourself up about it. Our lives are filled with choices. Every moment of everyday is a choice. What a gift it is to have that!





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