Losing weight is hard, right? We make resolutions and promises to ourselves each year but rarely keep them. Some of us go on a juice cleanse, some follow a diet de jour, while others resort to extreme exercise. But too often we get derailed, deprived and deflated. Today, I want to offer you a no-diet diet, no cleanse and no gimmicks.

What’s is this perfect no diet diet? It’s a clean eating lifestyle. This means rejecting processed foods and cooking the majority of your meals at home because that is the one and only gateway to permanent weight loss and effortless maintenance. Clean eating involves a lifetime commitment, which will be annoying at first, but once you are empowered with knowledge and feeling amazing, you will never want to go back to eating any other way.

Follow my 12 tips and you will never have to worry about excess pounds, not to mention you will have amazing energy, good skin and clear mind.

1. Get off sugar. Sugar and high fructose corn syrup cause your liver to store fat more efficiently around your tummy. It’s highly addictive and interferes with your body’s ability to know when it’s full.

2. Don’t drink your calories. Skip the soda, specialty coffees and mind your adult beverage intake. Couple of glasses of wine is a fine way to unwind but it adds up to approximately 250 empty calories. Drink lots of water (add lemon!) as hunger is often confused with dehydration.

3. Give up refined carbs like bread and pasta. Refined carbohydrates affect the body in similar ways to sugar, storing fat in your trouble spots like belly, butt and thighs (our trouble areas!). Replace toxic carbs with complex carbs such as fruits, (root) vegetables and whole grains (millet, brown rice, oats, quinoa, amaranth and buckwheat).

4. Eat quality protein. Include protein with every meal and choose plants such as nuts and nut butters, beans, seeds (pumpkin, sunflower, chia and hemp). Limit your animal intake to grass fed, pastured and organic meats to avoid exposure to antibiotics and hormones.

5. Detox with green vegetables. Green leafy veggies help you de-bloat and flood your body with vitamins and minerals. Choose bitter greens like arugula, watercress, kale, chard, mustard green to support your digestion. Blend and juice your way to skinny!

6. Eat good fat. Fat doesn’t make you fat, it’s the sugar and processing (especially in low fat foods)! Choose healthy fats like avocado, coconut oil, nuts, seeds and flaxseeds as well as fatty fish like salmon, sardines and mackerel. Fat gives your energy, healthy skin and hair and supports weight loss by helping you stay full and reduce cravings for sugar. Just control your portion as 1 gram of fat has twice the calories of carbs and proteins.

7. Cook at home. Cooking at home allows you to control portions and quality of ingredients. Eating minimally processed foods, as close to its original source as possible, is the single most important thing you can do for your waist.

8. Fix your digestive health. Hidden food sensitivities can cause inflammation and sabotage weight loss. Consider an elimination diet to rule out any triggers to common allergens such as wheat, dairy, corn and soy.

9. Sleep 7-8 hours a nights. Sleep deprivation disrupts your metabolism, causes you to overeat and leads to sugar cravings. Catch some zzzs to lose more pounds.

10. Exercise! Commit to making Bikram Yoga a part of your life in 2016. Aim to visit at least 3 times a week to see optimal results. Make sure to keep your body hydrated and full of electrolytes.

11. Calm your mind. We live in a stressful world but chronically high cortisol leads to abdominal weight gain. Manage your stress by meditating and practicing mindfulness. Let it go. Don’t let stress appear as extra pounds.

12. Balance your hormones. Have your adrenal and thyroid hormones checked to ensure your hormones are working properly.

my30day30 consecutive days of classes isn’t easy.

Cue our “30 Days to a New You” program, complete with daily tips and inspirations from our instructors, delivered to your inbox each morning.

What is a 30 Day Challenge?

Challenge yourself to complete 30 classes in 30 days. That’s it. Pure and simple. While true, the challenge is a commitment of time, it’s more importantly a commitment to one’s health, wellness and spirit. Experience for yourself the amazing physical, mental and physiological benefits of a daily practice. Enjoy a wide range of benefits including stress reduction, weight loss and an improved overall sense of well being!

What do I get for completing it?

Obviously the most important benefit of completing the 30 day challenge is a healthier, more energetic you! However, in addition we include a number of prizes upon competion:

  • FREE 7 days of yoga, just for you. Valid anytime you want to use it
  • 2 FREE 7 day guest passes for you to share with a family member, friend or co-worker
  • 10% OFF any full priced package we offer (auto-debit excluded)
  • 300 Reward Points – The equivalent of spending $300 at the studio

What are these daily emails all about?

Illustrated to the left, is an example of one of the emails you will receive. Each day, the morning message will begin with a statement from one of our instructors with some insight about where you are in the 30 day cycle.

For 26 of the 30 days, we’ll send posture tips for our Bikram method classes from our “Posture of the Week” series. More importantly, the section will also link to a video that breaks down the posture of the day in detail.

The email ends with an inspirational message or quote to energize your day, and of course the all important button to book that day’s class. We encourage you to visit as many studios as possible, and to take class with a variety of instructors to keep your routine fresh!

Interested? Sign up on our 30 Day Challenge Page and be sure to indicate the start date for  your challenge.

Through January 31st, pick up 15 classes for $259. Note this package activates after first use, not the date of purchase. Take advantage of this deal today and then use the classes when you’re ready! Expires 365 days after first use.

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Though December 31st, get 10 free classes when purchasing a 50 pack! Valid for a full 365 days, the package does not activate until you come take your first class using it. Purchase now and hang onto this deal until you’re ready. Also receive 875 Rewards points to use toward discounted at the studio and awesome free/discounted rewards from our network partners.

Questions? Give us a call! Contact numbers for all 4 locations are at the bottom of this page.

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November 2nd, 2016 – Today Classpass notified it’s users the business was discontinuing their popular unlimited plan. The story was heavily reported on by organizations like CNN, Huffington Post, Fortune, MashableWell & Good and many more with many of it’s users taking to twitter and facebook to weigh in on the decision.

Here at Bikram Yoga NYC we’ve had a positive experience with classpass users and many seem to enjoy the sweat we offer in our traditional 90 minutes classes, our express 60 and 75 minute classes, our intermediate classes, intro to Bikram Yoga classes and most recently, our new Hot Pilates and Yin Nidra classes.

From the very beginning, Classpass limited it’s users to 3 classes per month at Bikram Yoga NYC as part of their core offering and that policy continues with their remaining two pricing plans, 5 and 10 class packs. At Bikram Yoga NYC we offer a variety of class card and unlimited plans to choose from, with some unlimited yoga plans coming in just over $100/month for anytime yoga.

Interested in learning more about our classes or packages? Drop us a note! We’d love to hear from you.

Last week we shared a post about the physical benefits of making Bikram Yoga a regular part of your life. Since physical benefits are only part of the mind/body equation, we wanted to discuss some of the mental health benefits, supported by medical science, of course.

1)  Bikram Yoga reduces cortisol and binge eating

binge2

Overview from the Doctors: Cortisol reactivity to stress is associated with affective eating, an important behavioral risk factor for obesity and related metabolic diseases. Yoga practice is related to decreases in stress and cortisol levels, thus emerging as a potential targeted complementary intervention for affective eating. This randomized controlled trial examined the efficacy of a heated, hatha yoga intervention for reducing cortisol reactivity to stress and affective eating.

Full Study: Heated Hatha Yoga to Target Cortisol Reactivity to Stress and Affective Eating in Women at Risk for Obesity-Related Illnesses: A Randomized Controlled Trial – Funded by our friends at Pure Action

2) Bikram Yoga helps you sleep better

sleep

Overview from the Doctors:: Further studies are required to determine which aspect(s) of Bikram Yoga can be most important for impacting sleep physiology. For example, physiological changes could be attributed to changes in hydration, to performance of vigorous exercise in general, or to indirect effects (such as being more mindful about avoiding other disruptors of sleep). We did not detect any significant differences in terms of the portion of days in which subjects reported alcohol, caffeine, naps, or other exercise when comparing Bikram versus non-Bikram days (data not shown). Future studies should compare Bikram to other forms of exercise as well as forms of relaxation, to determine which aspect of Bikram was most relevant to effects on sleep. Specifically, Bikram Yoga was associated with significantly faster return to sleep after nocturnal awakenings

Full Study:  Decreased Nocturnal Awakenings in Young Adults Performing Bikram Yoga: A Low-Constraint Home Sleep Monitoring Study

3) Long term practitioners have larger grey matter volume in areas of the brain associated with attention & self control 

selfcontrol

Overview from the Doctors:: These areas have been shown to be associated with sustained attention/cognitive control, emotion control, interoceptive perception and feelings of compassion, suggesting that long-term SYM practice may potentially enhance the functions mediated by these regions and consequently lead to neuroplastic enlargements.

Full Study: Increased Grey Matter Associated with Long-Term Sahaja Yoga Meditation: A Voxel-Based Morphometry Study

 

4) Bikram Yoga lowers distress tolerance and emotional eating

emptions

Overview from the Doctors:: This study offers preliminary evidence for the benefits of yoga interventions for problems characterized by elevated stress and poor affect regulation. First, our findings underscore the promise of hatha yoga practice for increasing DT and reducing emotional eating tendencies. Second, our mediation analyses revealed a particular component of the cognitive processing of distress – Absorption – mediated the effects of yoga on disordered eating. Interventions that aid in affect modulation and enhanced coping are crucial for reducing the public health burden of an array of psychological disorders, and this study provides support for further development of specialized, mind-body interventions for those low in DT.

Full Study: The Effects of a Hatha Yoga Intervention on Facets of Distress Tolerance

These studies provide proof that a regular yoga practice can provide real world mental health benefits. Dr. Hunter, arguably the world’s leading authority on medical science as it relates to yoga, is hosting a research conference in Texas this summer dedicated to this topic. For more information click below.

Pure Action 1st Annual Research Conference

stacy-218x300Dr. Stacy Hunter received her Master’s degree in Exercise Physiology from the University of Tennessee, Knoxville in 2008 where she studied racial differences in anaerobic performance. In 2011, she received her Ph.D. in Clinical Exercise Physiology from the University of Texas at Austin’s Department of Kinesiology and Health Education working in the Cardiovascular Aging Research Laboratory where the focus of her dissertation was on the effects of yoga on arterial stiffness and vascular endothelial function. She has published several studies on the effects of yoga on indices of vascular and metabolic health. As a pioneer in this widely unexplored field, she performed the first yoga studies of their kind and continues her efforts in bridging the gap between the anecdotal and empirical evidence of the health claims associated with hatha yoga as the research director for PURE Action.

It’s hard to believe that Summer 2016 is just about a month away. Are you ready?!?

During the Month of May we have a number of unique classes, workshops and events to help keep you motivated and coming to class. June will be here before you know it so the time to start working on “Summer You” is here.

MAY CLASSES

The 90 Minute Miracle 

We call this class the “90 minute miracle.” This traditional 90 minute class is designed for the stiffest beginners to the most flexible of yogis. Appropriate for all skill levels. > See all 90 Minute Classes

6075minclassesThe Effective 75 

Slightly abbreviated version of the classic 90, moves with a bit more tempo, more concise dialogue and less instructor demonstration.  Please be punctual, starts promptly on time so it can end on time. > See all 75 Minute Classes

60 Minute Maintenance

This one-hour class moves through the traditional series with tempo and flow and is specifically designed to maintain your regular Bikram Yoga practice on the days that you just don’t have the time. > See all 60 Minute Classes

New Workshops & Clinics

Monthly clinics and workshops from guest and resident instructors cover a wide array of topics. Recent 2.5 hour Master classes compliment upcoming backbending workshops, clinics that help you go deep into your practice and those focused on Women’s health. > Read about our upcoming Workshop with Kathryn Leary

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Music Classes

Currently a monthly event called Chillax led by Chrystine Cooper, this 90 minute Bikram Yoga class is accompanied by music for a fun and unique Bikram Yoga experience. Expect an expanded music series in the coming months. > More about Chillax

On Saturday, May 14th – We are hosting a PRINCE TRIBUTE CLASS – 7pm at Bikram Yoga NYC Flatiron. This class will be led by instructors Charly Seamon and Upkar Chana. > Register Now

Around the World Classes

Starting in May Bikram Yoga NYC is going to be offering a class that is led in a different language on the 2nd Thursday of every month. To date we have commitments from instructors who speak Spanish, French, Portuguese, Russian, Lithuanian and German. The first edition of this class will be in Spanish on May 12th, 8pm at Bikram Yoga NYC Upper East Side.

Intro to Bikram Method

This clinic-style class will introduce you to the 26 postures and 2 breathing exercises in the Bikram Method class. In this lightly heated one-hour class the instructor will guide you gently through the series and offer tips on how to prepare for class, take care of any injuries, and ultimately get the most out of your Bikram Yoga practice. > More Info

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STAY MOTIVATED

Teacher Features

Every week Bikram Yoga NYC shines the spotlight on one of our instructors in a series we call Teacher Feature. Get to know your instructors, see what they’re reading, what they’re doing outside of the hot room, see a few more pictures and even book a class. > See Teacher Feature Archive

Student Stories

reginasddWe’re lucky to have such a strong and dedicated student body at Bikram Yoga NYC, many with incredible stories to share about weight loss, disabilities, improved focus or how the yoga has helped them heal injuries. Read some of their stories by visiting our Student Stories Column

Posture of the Week Series

Over the last 5 months we’ve made it though nearly all of the 26 postures in the Bikram Series, each posture coming complete with tips and tricks for help mastering the series. > See All Postures of the Week Here

Healthy Living Series

Certified Nutrition expert Ania Dunlop has a monthly series about Healthy Living outside the yoga room, offering guidance on everything from getting your hydration though food, to 5 ways to boost your immunity, to keeping weight off during the holidays and much more. > See All

BYNYC Rewards 

Earn points by purchasing packages, taking class and referring friends. Use those points to redeem Rewards from our network partners for items like salads and massages, creams, flowers and more from partners like Aveda, Just Salad, Bikram Yoga NYC, Inday, Vitamix, Meatball Shop, and many, many more. > Go to Rewards site.

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I’ve always been the girl who tried a lot of things but never stuck with any of it. I would join a gym, work out for two months, then quit. I would take up running, and four weeks later, hang up my sneakers.  I would sign up for kickboxing, and allow other commitments to take precedence over attending class. I knew I desperately needed to incorporate consistent, preferably daily, movement into my life, but it had to be something that was sustainable. I decided on Bikram yoga.

I had already taken classes before [I did a 30 day challenge the 30 days leading up to my 30th birthday in 2013, and pretty much stopped going once it was over] so I was familiar with the practice. I hadn’t practiced in a long time (8 months) so it was still considered a new activity. I love to be barefoot and I always sweat when working out so it seemed to be the perfect environment. When I was doing my 30 day challenge, I stumbled upon a blog about a worldwide 101 Day Bikram Yoga challenge. 101 days?! This would definitely be a challenge. I set the intention and I selected a start date: New Year’s Day 2015.

Even though my goal was 101 days of yoga, I was afraid I wouldn’t accomplish it so I told everyone I was just doing a 30 day challenge. The great thing was that I met other yogis who were also doing challenges and that motivated me to continue to show up every day. 30, 60, 90, 100 days passed, and I reached my goal of 101 days on April 11th. I couldn’t believe it. I don’t think I’ve done anything for 101 days straight. The best part was that I had no desire to stop. I think when Bikram says ‘Give me 60 days and I will change your life’, it doesn’t necessarily mean that all circumstances will change (i.e. I will have lost X number of pounds, quit my job, found love, etc.) Sometimes, it just means I’m no longer counting down the days of my challenge; now I’m embracing a new lifelong practice.

In the 365 days of yoga, I have found space in my body and clarity in my mind. I’ve experienced an increase in strength and flexibility, I have a greater ability to focus, and I’m becoming more disciplined. Most days, this was the hardest thing I did, but I was dedicated to showing up every day and doing the hard thing, because that’s where the greatest reward comes from.

This hasn’t been an easy journey, but I remind myself that there is a higher purpose to this practice. What that purpose is isn’t fully revealed right now, but I trust that there is something happening. Growth is definitely happening. My muscles are growing. My flexibility is growing. My mental strength is growing. My emotional stability is growing. My spiritual growth is growing.

To encourage other yogis who may be considering a daily challenge or anyone who wants to embark on a new journey, I’ll use a quote that our dear instructor, Kathryn Leary, often shares during class:

Whatever you can do, or dream you can do, begin it. Boldness has genius, power, and magic in it. Begin it now. – Goethe

2016 marks a unique year for Bikram Yoga NYC. We are thrilled to bring so many new classes, workshops and events to our students and wanted to provide a roundup of everything going on.

CLASSES

The 90 Minute Miracle 

We call this class the “90 minute miracle.” This traditional 90 minute class is designed for the stiffest beginners to the most flexible of yogis. Appropriate for all skill levels. > See all 90 Minute Classes

6075minclassesThe Effective 75 

Slightly abbreviated version of the classic 90, moves with a bit more tempo, more concise dialogue and less instructor demonstration.  Please be punctual, starts promptly on time so it can end on time. > See all 75 Minute Classes

60 Minute Maintenance

This one-hour class moves through the traditional series with tempo and flow and is specifically designed to maintain your regular Bikram Yoga practice on the days that you just don’t have the time. > See all 60 Minute Classes

New Workshops & Clinics

Monthly clinics and workshops from guest and resident instructors cover a wide array of topics. Recent 2.5 hour Master classes compliment upcoming backbending workshops, clinics that help you go deep into your practice and those focused on Women’s health. > Read about this weekend’s Clinic

clincisSilent Classes

Class is led by the teacher in the front of the room with no verbal instruction, other than an indication as to when to go in and out of the postures.  Students must have taken at least 10 classes and have knowledge of the sequence of postures. We are currently offering 1 silent class a month, 5pm on Sunday’s at Upper East Side, with Lisa Hecht.

Music Classes

Currently a monthly event called Chillax led by Chrystine Cooper, this 90 minute Bikram Yoga class is accompanied by music for a fun and unique Bikram Yoga experience. Expect an expanded music series in the coming months. > More about Chillax

Around the World Classes

Starting in April Bikram Yoga NYC is going to be offering a class that is led in a different language on the 2nd Thursday of every month. To date we have commitments from instructors who speak Spanish, French, Portuguese, Russian, Lithuanian and German. > More info coming soon

Intro to Bikram Method

This clinic-style class will introduce you to the 26 postures and 2 breathing exercises in the Bikram Method class. In this lightly heated one-hour class the instructor will guide you gently through the series and offer tips on how to prepare for class, take care of any injuries, and ultimately get the most out of your Bikram Yoga practice. > More info coming soon

STUDIO INFORMATION

BYNYC Rewards 

rewards4Earn points by purchasing packages, taking class and referring friends. Use those points to redeem Rewards from our network partners for items like salads and massages, creams, flowers and more from partners like Aveda, Just Salad, Bikram Yoga NYC, Inday, Vitamix, Meatball Shop, and many, many more. > Go to Rewards site.

OMSHOP

Shop the hottest in yoga apparel and accessories in at Bikram Yoga NYC’s OMSHOP. Choose from over 750 designs from more than 15 designers including LalaLand, PhatBuddah, YogaBela, ButterElixr and many more. > Shop Now

Studio Amenities

Bikram Yoga NYC is a full service studio with a variety of amenities including multiple showers in every location in each locker room. Organic body soap, shampoo and conditioner can be found in the showers and cotton balls, q-tips, hair dryers and towels can be found in the locker room. > See More Info: Flatiron, Midtown, Upper East Side, Upper West Side

Teacher Features

Every week Bikram Yoga NYC shines the spotlight on one of our instructors in a series we call Teacher Feature. Get to know your instructors, see what they’re reading, what they’re doing outside of the hot room, see a few more pictures and even book a class. > See Teacher Feature Archive

Student Stories

reginasddWe’re lucky to have such a strong and dedicated student body at Bikram Yoga NYC, many with incredible stories to share about weight loss, disabilities, improved focus or how the yoga has helped them heal injuries. Read some of their stories by visiting our Student Stories Column

Posture of the Week Series

Over the last 5 months we’ve made it though nearly all of the 26 postures in the Bikram Series, each posture coming complete with tips and tricks for help mastering the series. > See All Postures of the Week Here

Healthy Living Series

Certified Nutrition expert Ania Dunlop has a monthly series about Healthy Living outside the yoga room, offering guidance on everything from getting your hydration though food, to 5 ways to boost your immunity, to keeping weight off during the holidays and much more. > See All

OTHER

Social Channels

Bikram Yoga NYC has a presence on a variety of Social Channels including Facebook, Twitter, Instagram, Pinterest, Vine, Goolge+ and Reddit. See more about our social presence over at our Staying Connected page 

yogashorts300Yoga Shorts Parodies

#YogaShorts is a series of short films we’ve made over the last several months that dub yoga dialogue over popular culture TV show, Movies and events. To see the films, head over to our Facebook Page

Mobile App

Having launched our first mobile app in February of 2012, version 1.0, we’re now please to offer a sophisticated mobile experience on both iOS and Android platforms for free – now at Version 3.8.1. > Download a free copy today

Website Booking

Redesigned in late 2015, our website now offers dynamic real time one click booking from any page on the site. Simply login using our LOGIN|REGISTER link and then anytime you come back, hover over “schedule” and pick any class.

Customer Service & Feedback

We want to hear from you! If you have any questions about your account, billing, new student questions or any feedback whatsoever, please reach out. > Visit our contact form and drop us a line

Bikram Yoga NYC is sponsoring the One Fire Festival! This year’s annual event is happening at Joshua Tree and BYNYC owner Donna Rubin will be leading a very special clinic. Check out the video below and then visit onefirefest.com for details and signup!