Let me set the stage for you: In March, I got married, got diagnosed with chronic nerve damage, and just started getting into a rhythm with my German Shepherd puppy. And then I started working at home full time. My one-bedroom apartment started to feel really small with my 75 lb puppy and my now husband there all day, every day. My back started to ache more and more as I sat on my couch all day, trying to stay focused on my laptop as the TV blared in the background. Power Life was closed down due to COVID-19. The only entertainment I had included Real Housewives of New York City and debating with my husband about what we’d order for dinner.
This sort of worked for me for a few months, with ebbs and flows in my ability to stay focused and stay happy. Around Labor day, it all started to fall apart. I realized that I couldn’t keep doing yoga with the amount of pain I was in. I couldn’t continue to just roll out of bed and sign into my work Slack in an appearance to be “available.” And I simply couldn’t keep pretending like everything was OK.
After reflection I realized that what I missed more than anything was simply having a routine. So, I decided to make one.
“Depending on what they are, our habits will either make us or break us. We become what we repeatedly do.” ―Sean Covey
According to science, routines are good for our physical, mental, and emotional health. They keep us on a path that aligns with what we want to achieve, whether it’s more sleep or more productivity. Without a routine, stress can run rampant, causing us to work less hard and struggle to finish the most common tasks.
Here are a few benefits of having a routine:
This took a lot of trial and error (and a lot of good and bad days). To figure out your routine, I first recommend that you figure out what is important to you and why.
For me, that looked like this:
Using these five factors as guidance, it became pretty easy to see what a good routine could look like for me. Here’s what I came up with:
I like to wake up early, usually by 6 or 7, to get a workout in. Working out early in the morning means that I’ll have more time in the evening when my husband goes to the gym or soccer practice for my alone time. Let’s be honest, this only happens about three days a week.
Once I’m back inside, I make coffee and take my dog out. I use this walk as a pseudo “commute” to work. I realized pretty quickly into my Work From Home life that rolling out of bed and starting to work was just not good for my mental health. Using a walk as my commute helped me transition from my home brain to my work brain the same way that driving did.
I tried to be online by 8:30 or 9 am. Although my work doesn’t require us to be “at work” before 10 am, I realized that the earlier I’m online, the earlier I can log off. Not a massive revelation in general, but a big one for me.
I love to-do lists. I love checking things off my to-do list. Creating a plan for the day helps me prioritize what needs to get done and helps prevent that 7:30 pm oh-my-gosh-i-forgot-to-do-this feeling. Sometimes my to-do list is two things long, and other times it can be an entire page.
When working from home, it can be very tempting to work through lunch to hit your hours faster. Plus, there’s not much else to do. But I realized pretty early on that I needed a mid-day break, and lunch was the most logical place to do it.
As mentioned above, I struggle with chronic nerve damage in my lower back and can start to feel pretty uncomfortable by mid-day. Forcing myself to take at least one meeting while standing up allows me to decompress (physically and mentally). Plus, most of the time I end up standing up for longer than I intended to.
This was the hardest part for me: Stopping working. We’ve been pretty busy at work and with a pretty slow (or nonexistent) social life currently, there wasn’t really a reason not to keep working past work hours. Until I realized that the more I worked, the more my home felt like work instead of a home. I needed to log off and enjoy actually being in my personal space if I ever wanted my couch to feel like a place I could relax.
Just like walking my dog became a transition for starting work, it also became a transition for me to be done with work as well. Taking her out for a walk or to the dog park allowed me to “leave the office” and come back with the intention of relaxing for the night. If you don’t have a dog, you can just take a walk on your own to get the mail or around the block—I promise it will help!
I have The Five Minute Journal, which is an approachable way to practice mindfulness in the morning and at night. If I remember, I write in this when I wake up (it doesn’t happen often, which is why it’s not up in my morning routine), but I pretty much always remember to check in at night. This journal asks me to list out three amazing things that happened that day and to think about what could have made my day better. I really like it as a way of being truthful with myself about how I could have had a better day (usually I say something like “read a book!” or “eat more tacos” etc.). It also forces me to think constructively about my day and find the good in it.
This is the most important part of my routine: Not feeling guilty if I watched too many episodes of Real Housewives or didn’t eat the most healthy meal. In the middle of a pandemic, simply being safe is the most important thing we can do, so a few days off your routine is OK. In fact, it’s completely normal and should be celebrated.
For some, this might not matter at all. My husband is just fine without a routine and completely wings it every single day. But for me, this matters a lot. It helps me stay focused, stay productive and, most importantly, stay positive. Without a routine, my habits fall to the wayside and I’m left wondering why I’m tired or bored or not getting things done.
Happiness is a direction, not a place. — Sydney J. Harris
My routine helps me stay on the path I want to be on. Some people might find a routine to be stifling or boring. For me, if your routine does that, it’s not the right routine.
Be patient with yourself as you start to figure out what works for you in our new reality. Tap into that mindfulness that we build on our mats and remember what it was like when you first tried a new yoga pose: uncomfortable and frustrating. That’s what it’s like starting a new routine. It’ll get more comfortable, and you’ll get more confident the more you practice.
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Stephie's earliest memories of yoga are of standing in shoulder stand with her mom and the Jane Fonda vinyl playing in the background. Stephie's first "official" yoga class did not come until the late '90's when working for a touring children's theatre company. She fell in love all over again. Wanting to share that love, Stephie's journey led her to the east coast and Kripalu center for yoga and health. There, she has completed both 200 and 500 hour teacher training programs and has been given the honor of being named an acharya (teacher of wisdom). She continues to study in the Kripalu and Pranakriya tradition with master-level teacher Yoganand Michael Carroll. Stephie's classes combine her love of fluid movement (vinyasa) and breath work (pranayama) to create a meditation in motion - allowing for inquiry and exploration of one's true self.
“Seek truth, not peace.” -Yoganand Michael Carroll
"The wise proclaim that love is the only path, love is the only God, and love is the only scripture. I am in fact a pilgrim on the path of love.” -Swami Kripalu
Hi, I'm Gaby and a Des Moines native! Since I was young, I was involved in competitive dance and cheerleading. Throughout undergrad and grad school I bounced around to different gyms and workout formats trying to stay active. In the beginning of 2020 I hit a workout plateau and decided to give Power Life a try.. and I'm so glad I did! I was instantly hooked on the fun, sweaty workouts along with the inviting community! You can expect lots of energy, awesome beats, and a challenging workout with me! Outside of Power Life you can find me cheering on the Iowa Hawkeyes or New Orleans Saints, enjoying the sunshine, or sipping a margarita!
After one month of crushing a 20 for 30 challenge, Katie was hooked on Power Sculpt. The unique challenge, killer cardio and motivation that she gets from every class keeps her coming back. Outside of work and practicing over the lunch hour, Katie enjoys Iowa Hawkeye games, spending time with her family and dog Norah, and biking the beautiful trails that this wonderful state provides.
I started teaching at Power Life KC in 2015, and haven’t looked back. I am so happy and excited to be in Des Moines teaching! My name is Rachel, and I love bringing an empowering class to my students every time they come to their mats. I cannot wait to see y’all on your mats!
As a former dancer, Jess has always been passionate about staying active. After her freshman year in college she decided to try Power Life as a way to stay in shape. She was immediately hooked! She loves the workouts and community Power Life has to offer. She can't wait to share her passion and practice with you!
I earned a Bachelor of Fine Arts in Dance at the University of Iowa, a minor in Health Promotion and a 200 hour yoga certification in Hatha yoga. After spending a few years dancing professionally in Colorado, I moved to Omaha to be closer to family. Additionally, I have been working as a massage therapist since 2016. My favorite hobby is to take fitness classes and spend time outside playing with my two dogs, Rufus and Rylee. I love teaching students new ways to be active, so I can't wait to challenge you in my class!
Ally discovered Power Life in Kansas City. It was her first yoga experience and she immediately was hooked from the high energy and challenging workout. Outside of the studio, you can find Ally teaching third grade. In her free time, she enjoys running, reading, and playing with her two dogs. She has upbeat music and wants her students to leave feeling challenged on and off the mat.
Hiya, my name is Renae! I enjoy being outside (hiking, biking, camping, paddle-boarding, etc.) music, adventuring & spending time with my partner & our people. I love that Power Life creates a safe, inclusive, welcoming space and encourages community. I cant wait to sculpt or flow with ya!
I began my yoga journey in 2018 at Tulivesi in Marquette, MI, while receiving my Bachelor's in Psychology. Since May of 2021, I began teaching at Power Life as a 200 Hr RYT. Yoga is a humble-some melting pot for me - uniting mind, body, and spirit - while also connecting me to new friends and opportunities. Off the mat you can find me digging into the metaphysical side of life with a pocket full of crystals, essential oils, and maybe even a Tarot deck.. or 2! In the studio, I offer a space of freedom to be as YOU are to ground, explore, and grow. Come get your flow on with me in a mind-opening and soul-warming class.
I started my yoga journey during the off season for college basketball. It gave me a sense of balance and ignited a passion to continue the practice. When I moved from Denver to Omaha I knew it was time to make the jump to become an instructor. Since then yoga has been my outlet. I could not be more excited to share this passion with fellow yogis both on and off the mat!
Brianna recently graduated from college with her degree in Kinesiology and Exercise Science. Bri loves spending her extra time running, baking, adventuring and Brunching all over KC. She recently fell in love with Power Life and thought what better way to connect with and energize as many people as she can than by teaching Power Barre classes. Brianna strives to create a Fun, Fit, Fabulous atmosphere through her classes, leaving you with a sense of accomplishment and motivation.
Hi friends! I'm Emily- I'm a yoga/fitness enthusiast, foodie, and an avid reader. I love teaching yoga because it combines so many of the things I love- movement, connections, and people. My favorite things to include in a class are great music, high energy, and the chance to listen to/honor your body. I can't wait to practice with you!
YOU are why I show up onto my mat to teach! First yoga experience, years in, whether I know you or meeting you – you mean something to me, and I appreciate you for making it onto your mat. I hope you’ll experience an energetic challenge (not a scary challenge), one that is safe, fiery, loving and keeps you realizing YOU do hard things! Together we’ll experience multiple options for your body to experience based off what your body needs that practice. Laughs? We’ll absolutely get that in too! I started my practice at Power Life to make friends and find a community - years later my want hasn’t changed, but now I hope you’re a part of it. Come sweat with me in; Power 2’s, Sculpt, Barre or FIT classes.
My yoga practice began in 2017. I was diagnosed with scoliosis and a doctor recommended yoga to help with my pain. I soon realized along with the physical benefits I was also obtaining mental and spiritual benefits as well! I have a natural love for learning and teaching on and off my mat. Off my mat I received my Bachelors in Elementary Education from UMKC and my masters in Teaching English as a Second Language. On my mat I’m certified to teach Power and Hot Yoga. Come take one of my classes for growth mentally and physically and leave with a sense of belonging, empowerment, and peace.
Amy Morrison, E-RYT 500, has been teaching yoga since 2013. She did her first Power Vinyasa teacher training in Costa Rica just to learn something new and ended up falling in love with the practice. Since then, she has done multiple trainings with world-renowned teachers specializing in Vinyasa and meditation. She is a teacher’s teacher as she currently runs the 200-hr teacher training at Power Life. Her classes incorporate intelligent and invigorating sequencing, good music, and calming energy. Amy hopes to help students let go of stress and tension, while building strength and flexibility. Join her for a fun and liberating class!
On a personal note... Amy loves to travel! She is a kid at heart and loves spending most of her free time playing with her two boys, ages 1 and 5. She loves to create new things whether that be working on her clothing line or converting her sprinter van into a tiny home. She loves exploring new places with her family and dog, Frankie, reading books, going to concerts, and painting. Oh, and she loves pizza...
After graduating from Iowa State University, I needed a change in scenery and decided to make the move to Des Moines. Being a part of the Iowa State Track and Field team and being involved in multiple sports my whole life, I was searching for something new and challenging. After a few months of taking classes at Power Life Yoga I was hooked! I fell in love with the intensity Power Sculpt classes bring by incorporating weights into yoga and the encouraging community we are surrounded with. When I'm not at the studio you can find me cooking, biking, or hanging out on the nearest patio with a glass of wine, surrounded by family and friends!
I graduated from the University of Northern Iowa in 2017 and moved to the Des Moines area. I have always loved being active, so I decided to give Power Life a try and fell in love! I love to help others achieve their goals and bring a positive vibe.
Kelli began practicing yoga in her home with an app on her iPad. She wanted more out of her yoga practice, so with encouragement from her husband, tried PLY in 2015. She was immediately hooked by PLY’s positivity, community, and atmosphere. She discovered yoga’s physical and mental benefits. Kelli completed her 200 hour teacher training in 2018. She was inspired to share yoga’s ability to heal and grow physically and mentally with others. Off her mat Kelli is a high school math teacher and coach. She loves spending time with her husband, daughter, and miniature goldendoodle Orly. Going on walks and enjoying summer nights on the deck with a glass of wine are her favorite activities.
Summer had been dedicated to a treadmill-hopping, DVD-led, self-motivated workout routine for years. Not only was it boring, but after having a few babies, it seemed impossible. That’s when she found PLY and it was exactly what she had been looking for-- a versatile practice that is as much about mental and emotional health as it is physical. And while the physical work IS amazing, it’s the community of people that have inspired her to practice and teach.
Off her mat, Summer is a wife, mom, graphic designer, organization junkie, clean freak, knit and crochet enthusiast, and Christmas fanatic.
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Kirk was working 80-hour weeks and wearing his shoulders as earrings when he found yoga in 2005. Forever the competitive athlete, he loved the physicality of yoga. When the spiritual and philosophical side of yoga were exposed to him, Kirk was hooked. Yoga provided him with what other activities couldn’t -- the ability to foster the benefits of practice both on and off of the mat. Yoga was something that Kirk could bring into all aspects of his life.
Kirk knows that yoga can be intimidating, so he crafts a class that is playful and inviting, while still being challenging and safe. His creatively planned classes build strength and flexibility in your body and mind while establishing clarity, giving you more confidence to overcome obstacles in your life, and keeping you injury-free. His classes are themed with a message that is relatable and will inspire you to take it with you off your mat. Kirk has been teaching yoga since 2008 and lead his first teacher training in 2012. Where Kirk truly shines is in coaching, developing and bringing out the best in others.
Kirk enjoys traveling (40+ countries to date!), snowboarding, and cherishes time with his wife and two daughters.
Christen Bakken’s yoga journey began in 1998 in a Bikram studio that provided a safe and secure place to practice. She saw the yoga mat as a place to remember her purpose and a place to play. As she continued her studies and began her journey to teaching in 2006, Christen infused yoga classes with devotion and the yoga mat became a place of personal transformation and healing. Her classes are filled with laughter, song, sweat, and usually heart openers. In 2013, Christen began training yoga teachers. This is the place where she finds the most joy - in community with folks looking to grow and be of greater service in their homes, on their mats, and in the world. Over the years, she has led trainings in Denver, the Midwest, Florida, and now abroad. She has trained in continuing education modules, 200-hour, 300-hour, and 500-hour programs. Beyond the mat, Christen is a passionate adventure seeker - she loves to bike, snowboard, and spend time with her husband and pups. She sees each day as a blessing and hopes to remind all who interact with her of this truth.