The cue-routine-reward loop

Have you ever heard about the cue-routine-reward loop?

First, there is a trigger that activates your basal ganglia (a group of clusters of neurons in the brain located deep beneath the cerebral cortex) pushing you into an automatic mode. It is called the “cue”.

Second there is the “routine”, which can be physical,mental or emotional. It is a repetitive action performed unconsciously.

Third there is a “reward”, which helps your brain to label this particular loop cue-routine-reward as “worth-remembering”. Over time, this loop is enhanced by a sense of craving; you do your routine knowing that it will give you a reward.

So if you want to be healthy, nourish your mind with healthy thoughts, be strong in your body and mind then choose a positive “cue”, such eating well, meditating, doing yoga or doing breath-work as a first thing in the morning. Then after reward yourself with some healthy and tasty food (F.R.Y. The APP has dedicated sections for mindset and recipes by the way).

Allow yourself to anticipate the reward by thinking about the physical rush and mind benefits you will receive from it. Crave that positive reward as it will make it easier to push through your practice and your new healthy routine.

CCA Yoga Nidra Teacher Training: Classically-Based Yoga Nidra (32 hrs YACEP)

Reserve your spot and buy your ticket here: https://www.eventbrite.ca/e/162941433213

COST: $795 CAD + HST and fees through Eventbrite (32 hours of Instruction PLUS 2 Certifications – Yoga Alliance Credits and Listing with California College of Ayurveda as a CCA-YN Instructor)

CLASSICAL YOGA NIDRA TEACHER TRAINING (Virtual) 32hrs (CCA YOGA NIDRA) – with Julia Long 
Create the Life You Wish to Live ™

WHEN: From October 13- 31, 2021

Schedule:
– Wednesday October 13 : 6:00PM to 9:15PM
– Saturday October 16: 8AM to 1:00PM (with 15 min Break)
– Sunday October 17: 8AM to 1:00PM (with 15 min Break)
– Wednesday October 20: 6:00PM to 9:15PM
– Saturday October 23: 8AM to 1:00PM (with 15 min Break)
– Sunday October 24 : 8AM to 1:00PM (with 15 min Break)
– Wednesday October 27: 6:00PM to 9:15PM
– Saturday October 30: 8AM to 1:00PM (with 15 min Break)
– Sunday October 31: 8AM to 1:00PM (with 15 min Break & Graduation Celebration)

WHO: Anyone interested in a deeper understanding of Yoga Nidra for their own practice OR Yoga Teachers interested in Certification. No experience with Yoga Nidra required.

RELAXATION*VISUALIZATION*MANIFESTATION ™

WHAT’S INCLUDED:
32 hrs Classical Yoga Nidra Teacher Training Certification – Yoga Alliance Credits AND Certification from the California College of Ayurveda (CCA)

LEARNING OBJECTIVES: 
– Teach Classical Yoga Nidra as taught by CCA in group and private settings, 
– Use Yoga Nidra for SELF-HEALING, 
– Develop an understanding of the physiological basis of Yoga Nidra (science behind), and
– Establish an understanding of the history of Yoga Nidra
– Meditative group and individual activities
– Practice Teachings
– Peace, Serenity, Self-reflection, Growth

WHAT IS YOGA NIDRA?
In Classical Yoga Nidra we guide the physical body to deep relaxation so that we can expand and connect to the energy of the life we wish to live: healthy, stress-free, successful, accomplished etc. In modern science terms we use neuroplasticity to guide us towards the life we chose to live. It is NOT sleep. It is active creation. We practice relaxed, lying down in corpse pose (savasana). You can read more here: https://prolongyoga.com/single-blog-post/

Yoga Nidra is one of the key elements of F.R.Y. The Method.

ABOUT THE TEACHER
Julia (Dharma Gian Kaur) is an Advanced Sivananda Yoga Teacher, certified California College of Ayurveda (CCA) Yoga Nidra Teacher Trainer, and a Kundalini Yoga Teacher based in Ottawa, Canada. She has been teaching and providing CCA Yoga Nidra sessions in groups and privately for many years. She is currently the only Classically-based Yoga Nidra Teacher Trainer in Canada (CCA-YN). She is also a certified Canadian Fitness Professional (CanFitPro). She has over 1000 hours of yoga training, including trauma-informed movement. She is a co-founder of F.R.Y. First Responders’ Yoga Canada. She has 2 sons who are First Responders which spawned the creation of F.R.Y.- She is a co-Author of the book “F.R.Y. First Responder Yoga. The Book” available on Amazon, both paperback and digital format.
Julia holds a Bachelor of Business Administration, a Bachelor of Laws and was a practicing lawyer. She has used her skills as a leader in the federal arena to help keep chemical substances of concern out of the Canadian environment. She is also a member of the International Society of Female Professionals. She is writing and publishing in various journals on topics of wellbeing.
Julia is a Registered Yoga Alliance Instructor (RYT-500) and also a Yoga Alliance Continuing Education Provider (YACEP).

Unlock the Breath. The Road to Bliss with Sasy Cacace.

DO NOT WASTE TIME! RESERVE YOUR SPOT HERE: https://www.eventbrite.ca/e/162847576485

Getting a profound understanding of breathing to take care of all the body-systems, your mind and move the awareness to the Soul level.

In this on-line course eligible for 6 hours Continuing Education with Yoga Alliance you will learn how to use your breath to increase body’s energy, health and awareness. 

An intensive self-experience Breathwork/Pranayama course to:
-Understand your breathing
-Take care of your body/mind system
-Deepen your awareness to move beyond the awareness sheath (awareness layer) to the bliss sheath (bliss layer)
-Become aware of the deeper layers of the selfAbout the Techniques you will learn in this Pranayama course:
-The Locks (Bandhas)
-The Retentions of Breath (Kumbhakas)
-Belly Breathing
-Yogic Breathing
-Alternate Nostrils Breathing (Anuloma Viloma)
-Shining Skull Breathing (Kapalabhati)
-Fire Breathing (Bastrika)
-Humming Bee Breathing (Brhamari)
-Equal Ratio Breathing (Samavritti)
-Not Equal Ratio Breathing (Asamavritti)
-Stepped Breathing (Viloma)
-Mantra Breathing
-Rolling Tongue Breathing (Sitali)
-Smiling Breathing Breathing (Sithkari)
-Ocean Sound Breathing (Ujjay)

You will also learn modifications to enhance and control these techniques to suit your own practice.

Who this course is for:

Everyone. Everyone who wants to learn more about the power of breathing. Everyone who wants to deepen their yoga practice. Every yoga instructor who wants to learn more about Pranayama. Breathwork/Pranayama is one of the 5 key elements in F.R.Y. The Method session.

When:
Saturday September 18, 2021: from 8am to 11am
Sunday September 19, 2021: from 8am to 11am 

Price: $130.00 CAD + HST + fee through Eventbrite

Certification: After completing this online Pranayama course, you will receive a certificate to upload in your Yoga Alliance dashboard.

About the Teacher:
Sasy is a 500 hours Yoga Alliance Experienced Registered Yoga Teacher (E-RYT 500) and Yoga Alliance Continuing Education Provider (YACEP). He has been lived and taught yoga in many studios in Northern Italy, in Fuerteventura (Spain), India (Mysore), Nepal (Pockara) and all of 2018 in Los Angeles (USA).
He also has some experience in Karma Yoga including Anand Prakash Ashram in Risikesh (India) where he led Vipassana Meditation and Karuna Home for Disabled and Orphaned Children in Bylakuppe/Mysore (India) where he taught Yoga in a Yoga Studio inside the Tibetan Camp 1. On March 2020 he completed his three months of Karma Yoga at Sivananda Ashram Bahamas.
Sasy is a former Italian Police Detective and chief who has spent 20 years serving the Italian Government in the field of crime and narcotics. Knowing very well the stress and all the consequences that First Responder service can bring into the personal life of every single officer or member, Sasy was inspired to offer training for First Responders. Drawing on his past in law enforcement and the knowledge he developed since 2005 in the fields of meditation, stress reduction, Yoga and trauma-informed movement, Sasy co-founded together with Julia Long, F.R.Y. First Responders’ Yoga Canada, a tool box mind body wellness that compiles breathwork, functional yoga movement, trauma informed Yoga, meditation and positive affirmation techniques, designed for First Resopnders by First Responders, tailored to their needs. And with the F.R.Y. The App the tools are available anytime, anywhere, when needed, at a push of a button.
In 2005 Sasy started his spiritual quest and decided to dedicate his life to yoga since 2014. 
He is the author of “The Key to Happiness” and “Yin Yoga”, two manuscripts in which he shares a glimpse of his personal spiritual journey, some easy-to-understand neuroscience about meditation and deep breathing, life-altering tools that transformed his daily living. in 2020 he co-authored his 3rd book together with Julia, “F.R.Y. First Responders Yoga. The Book”. All the manuscripts are available on Amazon, both paperback and digital formats

Fear of failure.

I did not enjoy failing, and that dislike put an eclipse on my motivation to succeed. 

False self-confidence, over-personalization and a damaged mindset due to some painful parenthood experiences have sabotaged some aspect of my life. I dedicated it to my love-relationship and when that relationship felt apart I felt apart either.

My identity was unconsciously intertwined with my Police badge and my gun and my inner self – maybe my ego – rejected that condition. What a contradiction. I was completely off-the-grid and not aligned with the everyday environment around me.

When love relationship and what I planned didn’t go as I expected, I shut down, my body collapsed and mind went all over the place.

Fear is part of our human nature and I faced it many times in my life. Today I am starting a new chapter of my career in a Country that is not mine, with a new project that is requiring a lot. Do I have fear? Yes I do, but it is not the same fear as in the past. It is not sabotaging anything. It transformed in a boost for the motivation to succeed, the same motivation that was eclipsed by the fear of failing.

Transforming is the key. Nothing stay the same: we change, our mind change, our body change, situations and relationship change. If you are able to catch the deep meaning of this ever changing aspect of your live, you are successful as no fear will take place and no attachment will take place. 

Be foolish, be hungry said Steve Jobs. I agree. I add “be love”.

Sasy

Retreat: Discover the tools for your Mind-Body Wellness

DO NOT WASTE TIME, reserve your spot NOW at this link: https://www.eventbrite.ca/e/163797523803

Julia and Sasy will be leading a live in person Retreat. Covid Protocols in place Thoughtfully designed retreat to deliver an exceptional experience, a blend of tranquillity and insight. A unique holiday that has the power to transform your life.Join this retreat in the splendid beauty of Gallilee Centre’s nature to discover the wisdom in your life and be nourished, inspired, and empowered by the view of the Ottawa River, the nature all around, silence observed until after breakfast, Yoga both Yang and Yin approaches, Meditation, Breathwork, Yoga Nidra and Circle of Fire ceremony. Step out of the daily hustle and bustle and step into a Yoga practice and discover your own inner dimension. You will be also introduced to the 5 key segments of the F.R.Y. The Method class which includes Meditation, Breathwork, Asana both Yang and Yin approaches, relaxation, positive and affirmation and Mindfulness, tools for stress management, calming your life and learning to let go.No Yoga experience is necessary. We will give you the tools to start or enhance your Yoga practiceWHO: everyone who is interested in spending 2 days surrounded by nature and with an immersion in yoga practice, meditation, breathwork. Yoga teachers and whoever need to recharge 

WHAT IS INCLUDED:
– 2 nights basic accommodation (single) at the peaceful and serene Galilee Retreat Centre adjacent to an old growth forest overlooking the Ottawa River, complete with meditative labyrinth, river beach and forest path
– 6 healthy vegan meals with gluten free options (first meal: Friday dinner; last meal: Sunday lunch. Any food allergies need to be communicated by September 17th
– 12+ hours of Yoga (Yang and Yin approaches), Meditation, Yoga Nidra and positive affirmations, Pranayama (Breathwork)
– ntroduction to the F.R.Y. The Method
– Q&A about Yoga Lifestyle and Philosophy

COST:
– Payment through Eventbrite (link above) + HST + Fees 
– Early Bird: $ 485.00 CAD until August 27th, 2021 ($ 250.00 CAD deposit non-refundable to hold your spot and payment in full by August 27th to get this rate)
– After August 27th 2021 full cost of $ 545.00 CAD ($ 250.00 CAD deposit non-refundable to hold your spot and payment in full by September 17th )
– After September 17th payment in full, $ 545.00 CAD, to hold your spot

CONTACT:
Julia@FirstRespondersYogaCanada.com
Sasy@FirstRespondersYogaCanada.com 

Phone: 519.770.YOGA (9642)

TIME TABLE OF THE RETREAT:

1. Arrive Friday September 24th by 3pm

2. Friday schedule:
– 3:30-4:30pm: Welcome and Retreat overview. 
– 4:30pm-6:15pm: Meditation, – Pranayama and Yoga practice (Yang approach)
– 6:30pm: Dinner and individual time 
– 8:00-9:00pm: introduction to Classical Yoga Nidra & Yoga Nidra practice
– Individual quiet time
– 10:00pm: Suggested lights out

3. Saturday schedule (suggestion to observe silence until breakfast is completed)
– 6:00-6:30am: Meditation
– 6:30-8:00 Pranayama and Yoga practice (Yang approach)
– 8:15am: Breakfast and individual time
– 11:00am-12:15pm: Meditation, Yin Yoga
– 12:30pm: Lunch
– 2:00-2:45pm: Q&A about Yoga Lifestyle and Philosophy
– 2:45-4:00pm: Introducing F.R.Y. The Method 
– 4:00-4:30pm: Break with fruits and vegetables trays
– 4:30pm-6:15pm: Meditation, Pranayama and Yoga practice following F.R.Y. The Method
– 6:30pm: Dinner and individual time
– 8pm-9pm: Circle of Fire on the beach
– 10:00pm: Suggested lights out

4. Sunday schedule (suggestion to observe silence until breakfast is completed)
– 6:00-6:30am: Walking Meditation
– 6:30-8:00 am: Pranayama and Yoga practice (Yang approach)
– 8:15am: Breakfast and individual time
– 10:00am: Labyrinth Walk Meditation
Room check out by 11am
– 11:00am-12:15pm: Meditation & Yin Yoga
– 12:30pm: Lunch
– 2:00-3:00pm: Meditation, Pranayama and Yoga practice (Yang approach)
– 3:15-4pm: Closing session

WHAT TO BRING:
– Your Yoga mat
– Comfortable clothing for the Yoga practice 
– Yoga blocks, blanket and strap if you have
– Water bottle
– Toiletries and towels
– Swim suit if the weather is nice
– Evening jacket/sweater for campfire
– Walking shoes 
– A journal and coloring pencil/markers
– Your mask for COVID protocol (hand sanitizer will be available in the venue)
– Personal snacks 
– A smile

ABOUT THE TEACHERS JULIA & SASY

Julia

Julia (Dharma Gian Kaur) is an Advanced Sivananda Yoga Teacher, certified California College of Ayurveda (CCA) Yoga Nidra Teacher Trainer, and a Kundalini Yoga Teacher based in Ottawa, Canada. She has been teaching and providing CCA Yoga Nidra sessions in groups and privately for many years. She is currently the only Classically-based Yoga Nidra Teacher Trainer in Canada (CCA-YN). She is also a certified Canadian Fitness Professional (CanFitPro). She has over 1000 hours of yoga training, including trauma-informed movement. She is a co-founder of F.R.Y. First Responders’ Yoga Canada. She has 2 sons who are First Responders which spawned the creation of F.R.Y.- She is a co-Author of the book “F.R.Y. First Responder Yoga. The Book” available on Amazon, both paperback and digital format.
Julia holds a Bachelor of Business Administration, a Bachelor of Laws and was a practicing lawyer. She has used her skills as a leader in the federal arena to help keep chemical substances of concern out of the Canadian environment. She is also a member of the International Society of Female Professionals. She is writing and publishing in various journals on topics of wellbeing.
Julia is a Registered Yoga Alliance Instructor (RYT-500) and also a Yoga Alliance Continuing Education Provider (YACEP).
www.ProLongYoga.com
www.Instagram.com/ProLongYoga

Sasy

Sasy is a 500 hours Yoga Alliance Experienced Registered Yoga Teacher (E-RYT 500) and Yoga Alliance Continuing Education Provider (YACEP). He has been lived and taught yoga in many studios in Northern Italy, in Fuerteventura (Spain), India (Mysore), Nepal (Pockara) and all of 2018 in Los Angeles (USA).
He also has some experience in Karma Yoga including Anand Prakash Ashram in Risikesh (India) where he led Vipassana Meditation and Karuna Home for Disabled and Orphaned Children in Bylakuppe/Mysore (India) where he taught Yoga in a Yoga Studio inside the Tibetan Camp 1. In March 2020 he completed his three months of Karma Yoga at Sivananda Ashram Bahamas.
Sasy is a former Italian Police Detective and chief who has spent 20 years serving the Italian Government in the field of crime and narcotics. Knowing very well the stress and all the consequences that First Responder service can bring into the personal life of every single officer or member, Sasy was inspired to offer training for First Responders. Drawing on his past in law enforcement and the knowledge he developed since 2005 in the fields of meditation, stress reduction, Yoga and trauma-informed movement, Sasy co-founded together with Julia Long, F.R.Y. First Responders’ Yoga Canada, a tool box mind body wellness that compiles breathwork, functional yoga movement, trauma informed Yoga, meditation and positive affirmation techniques, designed for First Responders by First Responders, tailored to their needs. And with the F.R.Y. The App the tools are available anytime, anywhere, when needed, at a push of a button.
In 2005 Sasy started his spiritual quest and decided to dedicate his life to yoga since 2014. 
He is the author of “The Key to Happiness” and “Yin Yoga”, two manuscripts in which he shares a glimpse of his personal spiritual journey, some easy-to-understand neuroscience about meditation and deep breathing, life-altering tools that transformed his daily living. In 2020 he co-authored his 3rd book together with Julia, “F.R.Y. First Responders Yoga. The Book”. All the manuscripts are available on Amazon, both paperback and digital formats.
www.sasycacace.com

Thank you for your service.

A very thought-provoking reflection on the service of our First Responders: what might lead a person not to say “Thank you for your service” when he sees a Police Officer, a Firefighters or a Paramedic?

I have to say that I felt hyperconscious for my job as a Police Detective, as I always had to be on my best behavior offering my best availability even off duty. I ended up to be constantly alert and aware of my actions. That became a kind of extra stressor to add to the ones my duty normally brought into my life. 

And I felt great to be thanked when I was on active duty. It was great to me receiving that acknowledgment and it made me feel proud of what I was doing, even if I faced up so many difficulties and challenges during my services in the crime and narcotics field. Yes, to be thanked by someone who I didn’t know was a reward to me, an extra bonus to go through the rest of my long day smoothly. I felt honored to serve. And the job-related stressors in that moment faded away, just with a simple “Thank you for your service”.

Please when you cross a Police Officer, a Firefighter or a Paramedic simply say “Thank you for your service”. Do not hesitate, do not allow something to hold you back to thank him. Those few words are like medicine for all front liners, more than the pay-check believe me. 

I will do the same: Thank you for your service!

Sasy