Where are you based?

I am based in Birmingham, Alabama, but work and teach all over the Birmingham, Hoover, and metropolitan Atlanta areas.

How long have you been practicing yoga?

My first experience with yoga was in 2014 after being introduced to it by the guy I was dating. I practiced sporadically with him, but it wasn't until 2015 that I really committed to a daily practice. You can read more about my yoga journey here.

What kind of yoga do you teach?

I practice and teach mostly Power and Yin yoga. I love a faster paced flow class, but I also like to switch it up by taking a good restorative or yin class. There are so many styles of hatha yoga, none better than the other, just different. Every style has something beautiful to offer.

Where do you practice yoga?

Because of the amount I work and travel cultivating a home practice has become essential to my growth as a student and teacher. Rolling out my mat and flowing for even just 30 minutes a day has allowed me to reduce stress, relieve tension in the body and remain grounded in my life. I love attending workshops and events all over the city though. Some of my favorite studios include Tough Love Yoga, Vista Yoga, and Yoga[lab] Birmingham

How often do you practice yoga?

I practice anywhere from 30 minutes to 3 hours a day, depending on my schedule and what I'm doing. A big portion of that is spent on pranayama and meditation practice. I try to attend group classes at least 3 days a week.

Do you have a home studio that you teach at?

Not right now! But of course you can always catch me subbing several classes around the city and my hometown Atlanta. To find out more, check my schedule page.

How can I sign up for your classes?

The easiest way to sign up for one of my classes is to click the schedule link in my navigation bar and select your class of choice from the calendar.

How can I start yoga?

If you're referring to a physical (asana) practice, then I think that a group class or private lesson with an experienced instructor leading is one of the best ways to start. See what your local studio offers and try a class that appeals to you. If you're looking to relax and release, a restorative or yin class could be what you need. If you want something a little more amped up, a vinyasa or power flow class is probably more your speed. And if it doesn't resonate at first, stick with it! Try different styles, there's something for everyone. And don't worry about doing the poses "perfectly", the mat only asks that you show up! Yoga is about getting out of your head, breathing, and existing in the space around you. You'll eventually figure it out.

If group classes aren't something you're quite comfortable with yet, Commune Online has some amazing plans you can do in the privacy of your own home. I love following along with Patrick Beach, CJ Yeagley, Carling Harps, and Shelby Heintzelman. Jessamyn Stanley runs The Underbelly, an online yoga studio and wellness shop. Jessamyn has a great Beginner Yoga for Everybody plan that will introduce you to the shapes and movement of the yoga practice while fostering a safe and empowering atmosphere. She even has a book: Every Body Yoga. I highly recommend you check her out!

How can I become more flexible?

Flexibility comes over time. A good bit of our initial flexibility comes from genetics and background, so while those splits and cartwheels you did (or didn't do) when you were 6 may not seem important, they totally come into play. When I want to work on my flexibility I'll practice yin yoga with one of my instructors. In my home practice I make sure to warm up the spine and body before taking myself into whatever asana I'm working on. I'll then work into my posture and hold for 2-10 minutes (if you're newer you can start with 5 breaths). I also foam roll at the end of every workout and yoga class to improve posture and increase flexibility without losing gains. But as with anything, perseverence and dedication makes anything more accessible. If you practice consistantly, you'll see progress.

What should I bring to a RockBox class?

• A positive, ready to work hard attitude. (I know you will feel this way the second you walk into the gym)
• Wraps and gloves are required for class to protect your wrists and hands when punching the bags. Both are available to rent at the front desk should you need them.
• Hydration is key to optimal health, so I encourage you bring a water bottle which can also be filled at one of the water dispensers.
• Clothing that allows your body to move comfortably and your skin to breathe.

What are the benefits of boxing?

Boxing is great at torching fat, increasing muscle tone and muscular endurance, strength, and power. It is also key in improving cardiovascuar health, increasing core stability and overall mobility. It's also known for being the best stress relief activity ever! Seriously.

What is your cancellation policy?

Privately scheduled sessions require a 4 hour cancellation notice. Please note that if you sign up in advance and fail to come within 20 minutes of your scheduled session start time and do not inform me of your cancellation you will be considered a no show. Sessions cancelled outside the 4 hour window can be returned for use at a later date. If a session is cancelled inside of the 4 hour window, you will lose that session credit. For any studio classes, please check the individual website for studio policies.

How do you exercise?

I lift weights four times a week, practice yoga daily, and do some form of HIIT training twice a week. This works for me, but everyone has different fitness goals and needs. I recommend consulting with an experienced personal trainer to find out what would be best for you.

Were you ever a dancer or gymnast?

Kinda. I was a cheerleader in school. I'm actually a terrible dancer.

How can I burn fat?

Exercise and healthy eating. It's as simple and as complex as that. Most people want a quick fix, but that's the most sustainable way to get lasting results. Continuously staying active throughout the day can help combat metabolic syndrome and the ill-effects of an overely sedentary lifestyle. Aim to take at least 7,500 steps a day, exercise for at least 30 minutes 4-5 days a week, and a small caloric deficit (think 250-500) calories. A caloric deficit is when you consume less calories than you burn. Everyone has different metabolic needs based on body type and lifestyle. I suggest consulting with a registered dietician or fitness nutrition specialist to find out a diet that works for you.

I'm pregnant, can I still attend one of your classes?

Please first consult a physician or doctor to make sure you are cleared for physical activity. Once you have been determined fit for exercise feel free to contact me so we can create a customized plan for you during and after pregnancy.