The simple, efficient nourishment your nervous system, body & mind are craving as we head into Autumn!
Now is a very powerful time to nurture yourself as we move from the vibrant, intense energy of Summer into the release of Autumn, which can often feel quite jarring (especially for us highly sensitive beings!). Just like nature, our bodies and minds flow with the seasons. Research and psychology show that the months between season transitions, things can get chaotic in body and mind. We tend to feel this sense of groundlessness (wonder why we always get sick at this time of year!). That’s why we’ve chosen March to NURTURE your body, mind and soul! We’ve taken the hard work out of your life and organised a whole month of nourishment for you via daily embodiment, movement and meditation practices AND weekly dinner plans.
Join 6 passionate movement, yoga and breathwork facilitators - for this incredible 30 day journey as we gather online and show up for ourselves, together.
Class styles to suit you on the day
Strength/ Pilates/ LIIT
For those days you might be feeling extra fiery or strong, these flows are great to get you moving and condition your body and mind. Be prepared to sweat and be challenged.
RISE & SHINE FLOW (Vinyasa)
To energise, strengthen and stabilise your body and mind. An incredible way to start your day with positive energy and intentions.
GENTLEFLOW
Mindful, nourishing and gentle flow at a slightly slower pace aimed at bringing mindful movement and intentions to your day.
RESTORATIVE& YIN
Create space to slow down, unwind and nourish your nervous system with Myofascial release, self massage, restorative and yin yoga based lying/seated postures.
YOGA NIDRA
Yoga Nidra is an ancient practice intended to allow the mind and body to reach the deepest state of relaxation possible, whilst maintaining consciousness. You will be guided through a multi-step process to shift your awareness from the outside world, into your inner realm. It’s great for those days/afternoons when you’re feeling exhausted, under the weather or burnt out (a personal fave of mine).
MEDITATION
With different themes and intentions, our short meditations will help you find that inner peace and clarity by bringing mindful snacks into your day.
BREATHWORK
Simple, grounding breathwork practice that aims to bring you into your body, nourish your nervous system and create a sense of ease and calm to set you up for the day. Suitable for all levels.
Self Regulation Somatic Practices
A super effective way to build your inner resources of feeling safe in your body, the most simple, easy and proven somatic practices to soothe anxiety & stress, and enhance mental wellbeing.
Practice with us live via Zoom, or catch up on the recordings in your own time via your very own library
BEGINS FRIDAY 1st MARCH 2024
What's Included in Nurture
DAILY live & recorded classes (10-30min) & opening and closing circles via Zoom with our expert mind-body facilitators
Quick, easy, delicious and healthy weekly dinner plans so you don't have to stress or think about what to cook every night!
'ON THE GO' playlist of 5-10 minute practices for the days you’re short on time!
Stay connected, supported and accountable with our sisterhood via Whatsapp
Instant access to 30 of our favourite, under 30min pre-recorded practices for the days you want to choose something different!
A beautiful chart to print off and tick off each day (great dopamine hit)!
NURTURE Schedule
(All live classes are found in your ‘calendar’ and uploaded in your 'library' for you to watch in your own time)
women's circles
Thursday 1st & Sunday 31st of March; 8pm
A beautiful way to open and close this sacred space, ask questions, practice, journal, and set intentions together.
MONDAY
Practice
Meditation
(10 min)
A pre-recorded practice that you can repeat every Monday to observe your journey with meditation. Start your week with clarity, focus and calm as Ains guides you through her favourite breathing and centering somatic meditation.
8PM
TUESDAY
Breathwork with Gemma (15 min)
Unwind and let go of stress and tension from the day with Restorative Breathwork. Gemma will guide you through a practice to send your nervous system into "rest and digest" and guide you in meditation and feel ready for sleep.
6.15am
wednesday
Rise & Shine Flow with Lisa
(25 min)
Find YOUR flow with Lisa. A little injection of energy and connection as we arrive at 'hump day'. Setting you up to stay grounded and feel the aliveness in your being to take into the day with you.
THURSDAY
PRACTICE
Ground & Process (15min)
A pre-recorded somatic practice that you can repeat every Thursday to notice your journey with expressing what's alive. A beautiful practice to observe your internal world and express it outwards. Where true freedom lies. Great for if you tend to 'stuff things down'.
Friday
practice
Connection Flow
(30 min)
A recorded practice to release your working week, flow with asana, strength, free movement and active stretching. This flow will help you process your week, give you an energy boost and reset to help you invite secure attachment and healthy connection to self.
SATURDAY
Practice
Shake off your week!
(15min)
A pre-recorded practice that you can repeat every Saturday to observe your journey with free movement. A powerful way to 'let flow' of the stress and emotions that accumulate through your week.
8PM
Sunday
Restore with Ains
(30 min)
A rejuvenating variation of gentle movement, somatics, yin, restorative and yoga nidra to unravel physical and mental tension to unwind from your weekend and step into a fresh, awakened week.
BONUS: Weekly Dinner Plan
How good it is to have your meals, even just your dinners PLANNED for the week? Imagine getting to your Sunday having your weekly dinners all carefully thought out for you and your family. Imagine the extra time, energy and capacity it would free up for you to do more of the things you love and need.
We are taking the hard work out of your week, saving you money, time and brain capacity, so you know exactly what groceries to get, what to get out of the freezer etc.
This is how it works:
– Weekly dinner plan including 4 recipes and grocery list
– 2x red meat, 1x vegetarian, 1x white meat recipes
– recipes that taste amazing, take no less than 30mins prep time and easy
– Using in season veges and herbs (whether you have them in the garden or cheap in supermarket)
– Affordable cuts of meat (that you might already have in the freezer!)
– Gluten & dairy free options
– Wholefoods and nutrient dense meals
– One pot wonders & slow cooker options
This is for you if...
- You want to learn how to cultivate daily, simple, self care rituals and healthy habits
- You only have a limited time each day to do things for you
- You’d like to incorporate more gentle practices into your life because the other aspects of your life are fast and chaotic
- You’d like to learn how to cultivate a deeper connection with yourself, your needs, and how to listen to your body to nourish your nervous system
- You’d like to learn about your nervous system and how to find better ways to manage and process stress
- You’d like to learn how to ground and focus more regularly and effectively
- You want to learn, prioritise, and care more for your mental and emotional health
- You want to cultivate more energy in your days and prevent burn out
- You need a whole lot of accountability for the above otherwise it just doesn't get done!
- You know how good it is to plan your meals out for the week but struggle with finding the time
- You like the thought of self care rituals/routines but feel overwhelmed and don’t know where to start
- You’re ready to learn about movement and embodiment practices that prioritise and teach you about what FEELS good for your authentic anatomy and biomechanics, helps regulate your nervous system, process emotions and complete stress cycles.
- You value connecting with like-hearted souls and feeling less alone in your struggles
- You love growing and learning within and about yourself
- You'd like to feel more ease, presence and grounding by having a schedule for your mental, physical & emotional wellbeing so you don't have to waste time thinking and deciding.
Weekly Themes
1. detox
Letting flow and letting go of what is no longer serving.
2.grounding
Cultivating stable and strong foundations for your nervous system, for you to flourish.
3.self compassion
Strengtheing the connection to yourself, and creating a kind and loving relationship with self.
4.creating space
Simplifying, boundaries, inviting clarity, planting seeds of intention.
If you are ready to build a strong, consistent self care routine that will help expand your window of tolerance, nourish your nervous system, create more energy and ease to flow through your days, and you are ready to feel more grounded, resourced, and connected to yourself …
THIS IS FOR YOU!
Meet Your Facilitators
AINSLIE
I’m a science nerd and a lifelong student of life, yoga, mental and holistic health, and love helping others (and myself) thrive in body and mind. I love learning and variation in my life; you’ll see this trickle into my classes.
I've completed 800+ hours of yoga teacher training in India and NZ, & am the founder of this wee business, I AM Yoga, I also teach in-person yoga, retreats & workshops in the King Country.
To me, practicing and teaching yoga is about creating space for expression, processing stress and emotions, managing the monkey mind, connection to self and community, nervous system nourishment, resilience,playfulness, self awareness, listening to our bodies and giving ourselves permission to slow down. I love bringing real life struggles to our mats and shedding yoga wisdom.
My passion is facilitating students to harness the power to integrate what we learn on the mat and bring this into our everyday life.
Lisa
Yoga for me is a way of life. It is not just the asana, it is a whole philosophy and one that I live my entire life by... It is how I show up in this world. It’s about embracing this human existence whole heartedly.
I have an absolute passion for yoga and love to be able to share the gift and learnings from all my study and embodiment practices. I like to teach from a place of felt experience and am immensely fascinated by the human body, forever learning and trying new things in a quest to better understand and grow a loving relationship with this amazing vessel.
My 3 kids are my biggest inspiration and teachers, I love watching them grow and develop, imparting my learnings onto them too.
I am forever a teacher, and forever a student.
Allie
I’ve been practicing yoga for over 10 years; my practice grew from the seed planted by my Mum who encouraged me to try Yin to manage uni stress. Since then, my relationship with yoga has extended its roots and branches far beyond physical asana, to a full-spectrum practice, and my love for Yin still burns strong!
Yoga for me is about uncovering, building, strengthening the connection with your body, your deeper self, and the world you navigate.
My curiosity in moving deeper into self through movement, breath and stillness has evolved and deepened as I’ve trained in Yin, Embodied Flow and Vinyasa, and you’ll find that curiosity weaved into my classes.
Also a qualified personal trainer and Animal Flow instructor (L1), my love for movement, creative flow and building strength shines through in my teaching too. My style finds the balance between fiery strength, and mindful stillness.
When not on the mat, you’ll find me seeking deeper connection with myself, others and Papatuanuku: I get great joy from exploring in nature, playing music, writing poetry, and spending time with family and friends.
Gemma
Gemma is a solo mama, a Pisces, a Generator (Human Design) and is a total nerd for the nervous system and intuitive development. She is a fully certified trauma-informed Breathwork Practitioner (Owaken), and Trauma-Recovery Coach (IAOTRC). She is currently learning the Native American flute, loves Drum & Bass, dancing, and spends her downtime in the ocean, by the river or in a mountain. After nearly a decade working in award-winning philanthropic and charitable organisations and being recognised by Hamilton City Council for her leadership in youth wellbeing across the city, she now supports people to develop new levels of self-leadership through deep inner-work. She specialises in supporting clients to connect back to their authentic selves and the present moment so that they can bring their dreams to life through periods of change and uncertainty. Gemma has a sweet spot for youth development, systems change, and community governance, and works as an advisor on community programmes. She's also on the Board of Philanthropy New Zealand.
How does it work?
Here’s what happens when you decide to join NURTURE
step by step
Select which investment option suits you best. You will be taken to our online platform - create your login and complete payment. Upon signing up , you will have instant access to the full library and live classes. You will also receive welcome emails with further details and navigating the platform – be sure to check your junk if you don’t see it :).
Choose your investment option
1. I want to just join NURTURE (access to all of the above)>> 1 payment of $99 or 2 payments of $55 . Access to all Nurture content until April 30 2024.
2. I want full access to NURTURE by becoming a member of the I AM Yoga Online Studio >> $40 per month, 3x weekly lives, 500+ pre-recorded classes, cancel anytime.
3. I am already an active online studio member >> join NURTURE for no extra cost
Love notes from previous NURTURE members
Loren, NZ
"Firstly when I saw you talking about Nurture I just knew I had to give it a go. Leading up to Nurture I was feeling burnt out and not doing the things I needed to do for me. I
knew Nurture would be a challenge with working and raising a family however I felt it was achievable and it excited me.
As the days progressed I felt a theme of letting go of perfection emerging and that was so powerful. For me it meant that not every practice had to be perfect for it to be measured as successful, it just had to be what it was in that moment. Some days it was a buzz where I was in a flow state, other days it was 5 minutes of breath work before bed. I learnt to know that both were equally perfect in their own way. That letting go was the most powerful thing I could do, letting go of my own judgment of myself and also any perceived judgment from others.
Finding time in my day to practice was easier than I anticipated, the 5-30min length of each class/practice is perfect! Some days it was scheduled into my work day and others it was fitted in during the kid's mealtimes. Sometimes my children joined me, other times they climbed over me :). I love my boys (3 and 6) watching me practice as they will in turn copy what I do and want to do and explore more.
I have regularly practiced yoga for a number of years but never committed to 30 days and I was so pleased I did. Would absolutely I do it again!"
Anna, thames, nz
"This NURTURE series has been absolutely incredible. People would pay hundreds for these 30 days of practices just on their own! Prior to NURTURE I did yoga a couple of times a week, but being part of this 30 day journey deepened my practice and made me fall in love with yoga all over again. I cannot recommend this highly enough. Committing to 30 days with different teachers and styles gave me a whole new level of love and appreciation for yoga. Most importantly, NURTURE taught me to trust myself, listen to my body and the importance of making time to get on my mat everyday."
kirsty, manawatu nz
"Nurture is an amazing opportunity to carve time out for yourself each day and remember a little really goes a long way. It's so easy to get into the grind of life and feel like you don't have the time to prioritise these kinds of things, but through doing Nurture I remembered why making time for yoga and meditation is so crucial and how much it ripples out into having a positive impact on the rest of your life. Even with a busy life, by committing to doing something every day it makes you show up for yourself and realise even a 10 minute meditation can change the way you feel. Highly recommend to anyone looking to pause and reset their life and see where they might be able to let a little ease in."
Why I created NURTURE...
We want you to thrive as Autumn approaches! But we also know how hard that can be when the to-do list is never ending! We believe the dedication of a daily practice to check in with yourself is the cornerstone of our mental, physical and emotional wellbeing. We know that stress and emotions live and reside in the body and when we give ourselves the space to digest them on the daily, we can start to feel a whole lot more free and connected. It gives your mind and body a chance to catch up on everything, gather your energy back to focus on you and your needs for a few minutes, and process your emotions, thoughts and experiences each day.
The transition into Autumn is a great time to reset. To tune back into your intentions, get clear on where you’re going moving forward, to establish healthy habits, routines and commitments to yourself and let go of the ones that don’t serve you as you move forward in your life. It can be a time where you commit to something for 30 days (i.e. doing something for yourself for 5 minutes every day. And/or give up something for 30 days (our last one, I gave up refined sugar for 30 days!)
I have a heart and soul felt passion for gathering women together. I’ve created an incredible community of women online, and have met some incredible soul sisters along my wellbeing journey - all of which will be sharing their own piece of magic in NURTURE! I’ve been feeling a collective need for stability, more self care, grounding and nervous system nourishment, cultivating healthy habits and routines but keeping it REAL simple and acheivable.
This is in service of your greatness. In service of your highest self. The most grounded, regulated, present, authentic, patient, joyful version of you.
We can’t wait to invite you in!