Yoga by Julie

Inspire. Transform. Embrace. Nurture.

Share the LOVE

February SHARE THE LOVE PROMO:images-23

Bring a friend NEW to Yoga & Pilates By Julie‘s NEW location: (410 Beltrami Ave NW) & take $5 OFF any multi class pass purchase OR any purchase in the Yoga retail shop in our reception area. Come check out the funky new Onzie Yoga Apparel leggings, tanks & sweatshirts. Please share this post for a virtual HUG. xoxo xoxo xoxo

#ShareTheLove #YogaEveryday #YogaIsEvenMoreFunWithAFriend

(*Community Ed classes not eligible)

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NEW in the MIND BODY Studio


A big big thank you!

Thank you for your continued support and patronage throughout 2016. Without your attendance in classes and workshops, I could not do what I do, which is what I love. So I thank you from the bottom of my heart for helping me support that. As an additional way of saying thank you, I have furthered my education, and have gained new awareness and better understanding of the human body after completing an intensive STOTT Pilates training course. This has allowed me to broaden my class offerings for you as well as improve my current ones.

Last year, I also purchased two Pilates reformers to begin offering private instruction, available at the studio or in my home. I found this odd looking machine after an injury during some of my other sports was causing significant ongoing shoulder pain. I tried many different healing modalities, and ended up landing in a Physical Therapist’s office, who just happened to have a love and understanding of Pilates as well as the human body. I’m excited to begin working with her this coming year at Fusion, Megan Bollinger. After about 6 months on the Pilates Reformer, my shoulder pain was almost non-existent. Given my lifelong passion for learning, I decided to complete a STOTT PILATES Reformer teacher training. You can check out the Pilates Reformer in-depth with me privately, or sample it in my NEW Pilates + Yoga Fusion class offered through Bemidji Community Education.


If it’s been awhile since you stretched your body, calmed your mind, or connected with your breath, I would encourage you to re-dedicate to your Mind/Body practice by finding time on your schedule. Here’s an overview glance of the 2017 Winter/Spring Schedule, but it’s always a good idea to check the website to ensure there has not been a cancellation or change. Morning classes do NOT meet on Bemidji school district out days.

2017 Winter/Spring Schedule

*Community Ed:
*Community Ed:

(begins January 23rd)

(begins February 1st)
*Community Ed: classes are pre-registration only, walk-ins not available. Must sign up for full session.
Rates & Specials
Drop in – 1 class pass, $15 per session, Purchase Now
5-class pass $65 (expires 3 months from purchase date), Purchase Now
10-class pass $100 (expires 3 months from purchase date), Purchase Now


February Share the LOVE Special
Bring a Friend new to YBJ in February, take $5 OFF any 5 or 10 class pass
Expiration date will not begin until you begin using card. You may pre-purchase multiple cards for your use only.

Recipe Corner:

New Year Three-Bean and Artichoke Salad

Prep: 15 m
Ready In: 1 h 15 m1010477

I absolutely LOVE this year-round salad that travels well. I find myself this time of year craving artichokes, perhaps it is because they, like us, have layers. Just like our Yoga practice, and our bodies. The ancient Yogic texts described these layers as the Koshas (Physical Body, Energy Body, Mental Body, Wisdom Body, & Bliss Body). Learn more about the Koshas in this article by Meagan McCrary. Now is the time to peel back a layer or two & enjoy the many layers of this DIVINE salad. It is vegan, but no meat eater will complain! It’s good served by itself or enjoy over spinach & drizzled with olive oil. Bon Appetito!


  • 1 (15.5 ounce) can Great Northern beans, drained
  • 1 (15.5 ounce) can garbanzo beans, drained
  • 1 (15.5 ounce) can black-eyed peas, drained
  • 1 (13.75 ounce) can marinated artichoke hearts, drained and chopped
  • 10 baby tomatoes, halved
  • 3 cloves garlic, minced
  • 3 tablespoons olive oil
  • 3 tablespoons balsamic vinegar
  • 1 tsp onion powder
  • 1/4 cup chopped fresh flat leaf Italian parsley
  • 2 teaspoons crushed dried oregano
  • 1 teaspoon ground black pepper


  1. Mix the Great Northern beans, garbanzo beans, black-eyed peas, artichokes, tomatoes, and garlic together in a bowl. Toss with the olive oil, balsamic vinegar, parsley, oregano, onion powder and black pepper until well mixed. Refrigerate for 1 hour before serving.

Honoring Spirit


Here’s an invitation to enjoy repeating these words slowly, with pauses between phrases for contemplation and absorption of the intention. This practice is called metta, which is sometimes also called a “loving kindness” meditation. It is a common practice in this tradition to “do metta” as a formal spiritual practice daily.

May I be peaceful.   

May I be happy.   

May I be well.   

May I be safe.   

May I be free from suffering.   

May all beings be peaceful.   

May all beings be happy.   

May all beings be well.   

May all beings be safe.   

May all beings be free from suffering.

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New Year, Here’s To Loving You

What if this year your New Years Resolution was not a number on the scale or how many miles you are going to run, or any goal with a number in it? What if this year were dedicated simply to loving you more? Taking care of you, nurturing you. A year dedicated to self-care. That’s it, simply being good to you, whatever that means for you. Sounds too good to be true?

So what does self-care mean to you? Perhaps it’s dedicating time for your Yoga practice, or meditation, journaling, a bubble bath, a walk, or a ski? Maybe planting things that grow bring you joy, or learning to sail, or building a wood strip canoe.  Making sure there is some “play money” available so you can attend a few of your favorite social outings: theater, concerts, dinner out, or a movie. Or set aside some time and join a book club, Bunco group, birthday club, etc. I don’t know what brings your heart JOY. Only you can answer that questions, in doing so, you will find that “guru” (aka teacher) within yourself.

Saying no. Sometimes creating space for things we do want in our lives, like that nice meal out at our favorite restaurant once in a while or travel bucks or time for the people who bring us love and nurturing & joy; adding to our self-care, we have to say ‘No’ along the way. From time spent in certain places and with certain people, to budgeting for the things that really matter to us. Filling your life how you want it is not selfish, it’s called living your life how you want to live it. I call that honoring your True Self. Bramacharya, or the right use of energy.

Now how you are going to fuel your body in a nurturing manner? There are tons of ways to “eat clean”. Recipes are abundant on ‘Pinterest’, follow my boards for inspiration. Join a cooking club, buy some cookbooks. I’ve found Whole 30 and Paleo to work great for my body’s needs, but we’re all constructed differently and have different needs, tastes, preferences, etc. Choose something that works for you, and remember this journey is about nurturing you, not what your kids want. Most likely an adult body will not respond well to mac ‘n cheese. If you do not require your kids to eat what you make, it may be necessary to cook for yourself separately. Again, self-care, it’s ok to take time to prepare yourself a meal that nurtures you. I started out in this fashion, making 2 dinners. One for the adults, another for the kids, but found myself growing tired of all the cooking and dishes. I also decided adding some diversity to my kids’ palates is good for them, so we occasionally have some contentious conversations regarding eating our vegetables. I think this is pretty commonplace as I remember it well as a child. I think you just keep at it, and eventually they become less picky. My 8-year-old is coming around, the 5-year-old is still a work in progress. Rome was not built in a day.

When you are cared for inside and out, your basic needs are met. This allows you to move beyond basic survival and evolve into the creative, intelligent, capable being that you are.  I call this effect “filling your cup” when our cup is full, our physiological needs are met and we can move beyond basic needs and onto to Self-transcendence. This is where we find actualization in giving to some higher goal outside oneself, in altruism and spirituality. This completely ties to Patanjali’s 8 limbed path and our ultimate goal as Yogi’s, which is Samadhi, or enlightenment. 

So this year, if it brings me JOY & I feel Self LOVE from the activity, food, expenditure, then I’m going for it. (Within reason of course, I’m also keeping that Yama called ‘Satya’ or ‘Truth’ in perspective. 😉 How about you?

2017=It’s about LOVING YOU!

Wishing you so much BLISS + LIGHT + WARMTH as you ring in the New Year, it blows your slipper socks off! Peace, LOVE & Namaste Yogis,


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Outer Observances for inner work

I keep asking myself lately, ‘Why does Yoga has such staying power’? It is in fact a 5,000 year old tradition. How is that even possible?

I think it comes down to Yoga being an 8 limbed path and only one of those being physical asana.

The 8 Limbs of Yoga:

  1. Niyama – Observances – reverence for your home

    • Purity: Sauce
    • Contentment: Santosa
    • Austerity: Tapas heat
    • Study of the sacred text and one’s self: Svadhyaya
  2. Yama – Restraints – clean your home

    • Non-violence: Ahimsa
    • Truth and Honesty: Satya
    • Non-Stealing: Asteya
    • Non-lust: Brahmacharya
    • Non-possessiveness: Aparigraha
    • Live with and awareness of the Divine: Isvara pranidhana
  3. Asana – the physical postures we practice in a typical Yoga “class” (i.e. downward facing dog, cat, cow, tree, you get the idea)

  4. Pranayama – breathing techniques

  5. Pratyahara

  6. Dharana – Consciousness Arising – like pouring water

  7. Dhyana – Consciousness Arising – like pouring honey

  8. Samadhi – Oneness – Home is everywhere, everything, everyone

After 21 years of Yoga practice, I know I have merely scraped the surface of this spiritual practice. I hope you will find more to Yoga than the downward dog, however if this is the asana that brings you into Samadhi, who am I to judge? Here’s to finding depth your practice and the ancient teachings as they were meant to be passed on in story telling tradition. Five thousand years of history, that is quite impressive. I believe my mom’s thigh master of the 1980’s ended up at a garage sale circa 1990, food for thought. Peace, love, namaste peaceful warriors.

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What would it take?

Yes, you! That’s right! What would it take to get you to take the first step to transforming your health, learning to manage your stress levels, become less reactive, reduce
or diminish your aches and pains, maybe shed a few pounds or at least produce some liquid awesome? What would it take to use your yoga pants for something other than mindlessly strolling the aisles of Target becoming hypnotized by that red bullet that gets us all and buying things we had no idea we needed. Like me this morning (after I put my yoga pants to their proper use), throwing a stuffed unicorn head and a BB-8 dog costume into my cart. I later came to my senses and returned these unnecessary items to their proper places, but seriously, do you know what I mean? We all have excuses. I’m too busy. I’m too poor. I’m too fat. I’m too old. I’m too, this or that. What would it take to make YOU a priority. We all give, give, give to our kids, our pets, our spouses, our jobs, our churches, our schools, our clubs and organizations. We cannot take care of anyone else unless our primal needs are met. Period. And unless you have your health, we have nothing. Without our health, we certainly have nothing left to give. So dust off, or shake off the dog hair from your favorite pair of yoga pants, sweat pants, any kind of stretchy pants. Heck, one guy that comes to myogapantsy class always rocks a pair of jeans, if that’s what you’re comfortable in, I say, own it! Now let’s put those Target strolling stretchy’s to good use.

See ya on the mat, at Fusion Center, 410 Beltrami Ave, Bemidji, MN. Monday & Thursday 9 AM; and Wednesday 5:30 PM.


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Asian Inspired Salmon Meatballs with Coconut-Pineapple Rice

Since receiving a spiralizer for Mother’s Day, I have been getting inventive with how to turn ordinary vegetables into exciting creations. This dish doesn’t actually use the spiralizer but the good old fashion food processor so no need for new equipment (not just yet anyway, although I would highly recommend the Paderno 3-Blade Plastic Spiral Vegetable Slicer). This meal is creative, healthy and delicious, I was wowed. Your brain will be soaking up the amino acids in the salmon along with your skin, hair, nails and your eyes will be loving the high Vitamin A content in the carrots. You will be happy inside & out with this dish!


Asian Inspired Salmon Meatballs with Coconut-Pineapple Rice:


For the sauce:

1⁄4 cup coconut aminos

1 medium garlic clove, mince

1 tsp minced ginger

1 Tbsp honey

1/2 tsp sesame seeds

Pepper (to taste)


For the salmon meatballs:

1 cup broccoli florets

1/4 cup ground flax seed

2 cans (5 ounce) wild caught salmon

1/2 yellow onion, diced

2 tsp garlic, minced

Salt & pepper (to taste)


For the carrot “rice”:

1 Tbsp Coconut oil 

1 tsp ginger, minced

1/2 cup chopped scallions, green & white parts

4 large carrots, shredded in food processor and then put back in & pulsed for a few seconds to make a “rice”-like consistency

1 cup pineapple, diced



  1. Preheat oven to 400°F. Line a baking sheet with parchment paper
  2. Make the sauce. Whisk the ingredients in a small bowl & set aside
  3. Make the salmon meatballs. Place broccoli florets in a food processor and pulse until the consistency of bread crumbs. In large mixing bowl, add the salmon (liquid and all), onion, garlic, flax seed, salt & pepper and broccoli “bread crumbs”.  Mash with fork until salmon is broken apart and ingredients are well blended and evenly dispersed. Using your hands, form the mixture into 1-inch balls and place on the prepared baking sheet. Bake for 11-13 minutes, flipping halfway through.
  4. Prepare the rice. In a large non-stick skillet over medium heat, add the coconut oil. When the oil is heated, add the ginger, garlic, and onions. Cook until fragrant, about 1 minute, then add the carrot “rice”, pineapple, and 1 Tbsp of sauce. Season with salt & pepper and toss to combine. Cook 5-7 minutes or until slightly softened.
  5. Divide the rice into portions and top each with salmon balls and brush sauce over the top. Serve sauce on the side to dip and garnish with additional scallions and sesame seeds.
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Pizza & movie night – clean eating style

FIMG_0007or the most part since making the change to “clean eating”, I have been eating such enjoyable food, I haven’t looked back to my processed, unhealthy food habit days once. That is, unless it’s pizza night. The first time I made this, I had to prove it to a family member (no names mentioned) that this pizza crust was in fact made from cauliflower. It is so flavorful and yummy even my very picky kids prefer it to standard flour crust pizza.

Cauliflower crust pizza


  • ½ head cauliflower
  • 1 egg, beaten
  • 1 tsp italian seasonings
  • 1 tsp garlic powder
  • salt & pepper to taste
  • organic pizza sauce & toppings of your choice (I usually use uncured Applegate Farms pepperoni, sautéed bell peppers & mushrooms for the adult’s half, fresh basil and mozzarella cheese)DIRECTIONS:

  1. To rice the cauliflower, cut florets into chunks and pulse in a food processor until you see rice-like bits. Do not over process, you don’t want mush. They also now sell cauliflower crumbles to skip this step.
  2. Steam the riced cauliflower in steamer basket for 6 minutes. Transfer riced cauliflower to a fine mesh strainer and drain completely. Once drained, transfer riced cauliflower to a clean dish towel and wrap the sides around the cauliflower while gently pressing out excess water. This drying process is important!
  3. Preheat oven to 425 degrees. Spray a cookie sheet with non-stick cooking spray or use pizza stone.
  4. In a medium bowl, combine cauliflower, 1 egg and spices. Making sure everything is well mixed, place your “dough” on the cookie sheet and pat out a 9″ round. Be sure not to press it too thin as it’s easy to create holes.
  5. Bake your dough at 425 degrees for 10 minutes.
  6. Remove from oven. Add sauce, mozzarella cheese, and your favorite pre-cooked toppings to your pizza. Place pizza back in oven just until cheese is melted, approx 6 minutes, be sure to keep an eye on it! Cutting & removal from pan work best with metal pie cutter so you can get under the crust & it doesn’t crumble.

I hope you enjoy this family favorite of mine! Bon Appetito! Now the hard part…what movie do we watch?

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Setting New Years “Intentions”

“Exercise is for elevating your spirit, not just your heart rate.” -Dr. Mark W. Cochran

My words of wisdom on setting intentions (or Resolutions) for the New Year:

  1. Remember Rome was not built in a day, you did not get to this place overnight and if your desired outcome is big change, you will need to be patient with yourself along the journey. Start small, most of us know our biggest 1 or 2 obstacles for success. For me it is wine and chocolate on the weekends. When I started this journey 150+ pounds ago, I knew these were a problem, but I never chose to totally cut out these obstacles. Once I finally came to this place of awareness that these were the obstacles holding me back, and I took the first step to cutting them out (yes completely, I know it sucks, I’m sorry, but you are going to get out what you put into this effort), I finally started to see the changes I wanted in my body.
  2. When setting intentions/resolutions, please don’t just say, “I want to lose 10 pounds.” These types of resolutions are why resolutions, typically leave you right back at the end of December with the same old 10 pounds to lose, feeling defeated and shameful. Change has to be about more than a number on the scale if it’s going to have lasting effect. How about ask yourself why you want to lose weight, or finish your college degree, or learn a foreign language or run a 5K or a marathon or climb a mountain or write a book? Maybe you want to be able to bend over and comfortably tie your shoes, carry a laundry basket up the stairs without getting winded, wear a dress to your daughter’s wedding and feel good about yourself or pull your kids in a sled without passing out. Having tangible goals of how it’s going to feel along the way gives you much more to look forward to, versus an anticlimactic and irrelevant number on a scale. What does that number mean and is it even attainable? If you’re looking to weigh the same as you did as a high school cheerleader, you’re probably not being realistic. Setting mini goals such as, ‘I want to do 10 push-ups.’, or 25 sun salutations or a 30 second plank. Where are you at right now and what is a good mini goal for 1 month? 3 months? 6 months? 1 year?
  3. Surround yourself with people who nurture and support you as well as push you forward. Look around the table at your next dinner party, are these the people who are kind and supportive, yet challenge you to be a better version of yourself without judgement or shaming? Who in your life helps move you forward? Does anyone in your life hold you back from the progress you would like to see in yourself? Some of these are hard questions. Ultimately all of these choices will be ours to make but if we have a good network of support, our personal growth will be exemplified that much more.
  4. Lastly, find something that You LOVE. If Yoga’s not your thing (insert sad face from me, no seriously I will try my best not to take it personally), then try a kickboxing class or pole dancing or TRX or rock wall climbing or snow shoeing or paddle boarding or sailing. Maybe you want to make a quilt? Or learn to tap trees and make into syrup or the art of beekeeping or wild ricing. Whatever it is, have a passion for it so you can sustain your newfound passion for the long haul. What brings you Joy? What do You LOVE to do? How are you going to Carpe Diem the heck out of 2016?

With that, I wish you Peace, Health & Prosperity in the New Year and beyond. Namaste my friends, with LOVE & LIGHT….Julie

#NewYearsResolution #2016 #LivingWithPurpose #SettingIntention #Yoga #YogaOffTheMat #CarpeDiem

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Libation station: Chaga What???

Chaga you say? Don’t you mean chakras you crazy Yoga teacher? Or cha-cha? Maybe even chalupa? Sadly I’m guessing more people probably know what a chalupa is versus chaga. But I’m preaching to my choir now aren’t I? Chaga, Inonotus obliquus (latin), is a medicinal mushroom formed on the outside of a birch tree. As a birch dies in the forest, it releases its immune system in this large ugly, blackish/brown growth.

Don’t fear the ugly! This ugly growth has amazing health benefits, its antioxidant power is said to be the highest scoring antioxidant on the ORAC scale (Oxygen Radical Absorption Capacity) and you can find it yourself in the woods. Research on the health benefits of chaga has shown that extracts of it can hamper the growth and proliferation of tumors as well as have positive effects on the immune system. Laboratory studies on extract of chaga mushroom has indicated possible future potential in cancer therapy, as an antioxidant, in immunotherapy, and as an anti-inflammatory. Plus it is super yummy with my afternoon favorite, chai tea.

Where to find? Get out your hiking boots, we’re going for a walk in the woods. Look in an area with mature birch trees, if you see a large blackish/brown growth, grapefruit size or larger on a live birch, grab your hand saw, cut it off and take home this immunity gold mine. If you can’t find it in the woods, or diy is not your thing, you can find it locally at Harmony Foods co-op.

To prepare for use as a beverage, you need to get your chaga in small enough chunks to grind. I use a hammer to chunk it up in small pieces. You may want to save some bigger chunks to add to roasts, stews or soups. Put small chunks in a stainless steel hand grinder to turn your chaga chunks into what looks like “coffee grounds” in texture. Place your ground chaga on a baking sheet and bake for approximately 1 hour at 100 degrees (or lowest heat setting), this is just to remove moisture so it doesn’t mold in storage. Do not scorch or burn, meaning know your oven and don’t go running off too long. You have just enough time to do some Yoga By Julie. 🙂

After cooled, I put in glass ball jars for storage. It looks beautiful on my pantry shelves.

To use in beverages, add 1 tsp to a tea ball or infuser along with your favorite earthy tea. I like Good Earth’s Wild Chaild. Sweeten with some birch syrup (yes that’s a real thing, I’ve made this as well but I’ll have to tell you about it in another episode), or use local raw honey, or stevia. You can reuse the chaga approximately 3 times, but you’ll need a new tea bag every cup of tea for best flavor.

Thank you to my amazingly talented, brilliant, and inspiring friend, Sunny Savage for introducing me to this antioxidant power house a few years ago. Her philosophy is eat one wild food every day, it’s a good challenge. Check out her cable TV show, ‘Hot On The Trail with Sunny Savage‘ or her TedX Maui talk for more information and ideas regarding wild foods foraging.

Enjoy the connection to nature and all of its bounty in this rewarding process earth lovers!

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Clean grass-fed beef meatballs


There are so many different variations on the classic meatball, here’s my clean eating variation. These are also great to make a big batch and freeze for clean freezer meals. To do so, simply double, triple or quadruple the recipe for however many extra meals you would like to have on hand. Great for a party. I will be serving these Christmas Day as I have guests in and out during the day so people can just graze without guilt!

You can serve these meatballs so many different ways, on their own as an appetizer, with an “un-noodle” option such as kelp noodles, spaghetti squash, sautéed bell peppers (shown above) or zucchini noodles, or if you’re going traditional grab some spaghetti sauce. Tap into your Italian roots. Buon Appetito!


  • 1 pound grass-fed beef
  • 2 Tbsp almond milk
  • 2 Tbsp nutritional yeast (also called brewer’s yeast) (I found this locally at Harmony)
  • 1 locally raised, cage free, free range egg
  • 1 clove garlic, minced (more if vampires are near) 
  • Big handful of flat leaf Italian parsley, chopped finely
  • 1 Tbsp dried oregano (I like my spice, if you don’t tame this down by ½ or ⅓)
  • Himalayan sea salt & pepper to taste


  1. Preheat oven to 400 degrees.
  2. Prepare baking sheet by lining with unbleached parchment paper.
  3. Place all ingredients in large mixing bowl, roll up your sleeves, take off your rings and prepare to get your hands messy.
  4. Mix all ingredients well, I use my hands, call me a Neanderthal if you wish, but I find it works best. You’ll be using your hands to roll the meatballs anyway, so why not.
  5. Grab a nice “meat-bally” sized portion of meat mixture, place in your palm and roll into a ball.
  6. Place meatball on parchment lined baking sheet. Space meatballs approximately ½” apart.
  7. Bake for 15 minutes at 400 degrees.
  8. Serve plain, with spaghetti sauce or with an “un-noodle” option discussed above.
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