Hi %FIRSTNAME%,

How are you feeling after the 2 weeks of NO-vember?

We’ve:

• Soaked up Autumn & Gratitude

• Practiced Nourish Your NO-vember and the power of saying no

This week, we’re stepping into NO-vember Week 3: From Boundaries to Balance.

You’ve been practicing saying “no” to the things that drain your sparkle. Now it’s time to notice the full-body YES — the people, habits, and moments that feel grounded, joyful, and true for you.

In yoga classes this week, look for:

✨ Steady, grounding flows
To remind you that you’re supported, even when life feels busy or uncertain.

✨ Gentle heart-openers & side bodies
To make space for joy, gratitude, and that “yes, this is for me” feeling.

✨ Balance work with lots of options
To explore what balance actually looks like in your body right now — not perfect, just present.

As you move, I’ll be weaving in our NO-vember theme:

• Saying no to over-committing, people-pleasing, and rushing

• Saying yes to boundaries, rest, and playful movement

• Trusting that your body’s whispers matter just as much as your to-do list

If you’re working out with me this NO-vember…

In our Wise Weights, Strength with Bands & Menopause Muscle classes, we’ll keep building on that theme of strong + steady:

• Wise strength work to support your joints, bones, and hormones

• Options for energy levels — so you can go a little lighter or a little stronger depending on the day

• Micro-wins: maybe one extra rep, a smoother transition, or simply showing up when you didn’t feel like it.

This Week’s Reflection Prompt

Sometime after class this week, grab a notebook, your phone, or just a quiet moment and reflect on:

What am I saying NO to right now, so I can say a fuller YES to myself?

You might notice:

• A habit that drains you

• A commitment that no longer fits

• Or a tiny new ritual (Protien & healthy fueled morning, 20 jumps on the spot, 5 minutes of stretching) that feels like a big “yes” in your body

NO-vember Affirmations 🌙

You can borrow these for your week (or turn them into your own):

• “Every NO I say creates space for my true YES.”

• “I am allowed to protect my time, energy, and heart.”

• “Balance for me might look different every day, and that’s okay.”

• “Slow is smooth. Smooth becomes strong.”

Bring one of these to mind in class, during your workout, or when you feel pulled in too many directions.

Shifting routines in December can feel a bit wobbly, so think of these classes as your anchor — a place to move, breathe, and reconnect with your community.

Thank you, truly, for continuing this journey with me through all the seasons — endings, gratitude, Halloween silliness, firm NOs, and now, sweet, steady balance.

I can’t wait to see how your NO-vember boundaries grow into YES-vember energy for the rest of the season.

See you on the mat,

Save the Date December:

I am excited to offer free online yoga classes throughout December!

The reason? I’ll be taking December off from Active 55+ classes, and I want to continue supporting your wellness during this time.

Classes will be Mon-Wed-Fri with POP ups added along the way !

All classes will come with a Zoom link once you register, if you are new to Zoom click the button below to learn more. Zoom Accounts are FREE for most people.