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How to Express Gratitude Everyday

October 21, 2022/in Yoga /by Shannon Austin

How to Cultivate Gratitude Every Day

The practice of gratitude strengthens our health, steadies our hearts, and connects us to what matters most. It’s a discipline of noticing — of seeing the gift in the simple, the sweat in the effort, the silence between breaths. Even in seasons of uncertainty, we can choose to live as if everything is a gift. When we do, our world truly expands.

As we move toward the holidays, here are nine ways to cultivate gratitude — both in and out of the studio — inspired by the classes and practices we love at Fever Yoga Cycle Strength.

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In the Studio

1. Set Grateful Intentions

Each time you unroll your mat or clip in for class, begin with one simple intention: I am grateful to be here.

In your yoga practice, this might mean feeling appreciation for every muscle that lengthens and every drop of sweat that falls. In Cycle, Barre or Pilates, it’s recognizing your body’s strength — the rhythm of your heart, the steadiness of your breath. Gratitude deepens when we notice the details.

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2. Meditate or Rest in Sound

Meditation means to watch your thoughts or to “become familiar with” – sit down for 5 minutes a day and meet yourself – your nervous system will thank you and so will your loved ones who will immediately notice the calm change within you. Meditation doesn’t always have to be silent — it can hum, pulse, and vibrate through you. Join us for a Sound Healing session every Wednesday and Sunday – or simply explore stillness after your class. Let the vibration of sound bowls or music settle the nervous system and open space for reflection.

In that resonance, gratitude naturally rises.

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3. Count Blessings, Not Breaths

During a long hold — whether in half-pigeon, a Pilates plank series, or a climb on the bike — try shifting your focus. With each breath, think of one thing you’re thankful for. You’ll be surprised how much lighter the work feels when gratitude joins you in the effort.

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4. Never Skip Savasana (or Cool Down)

That final rest or release is where gratitude lands. In yoga, savasana is a time to surrender; in Cycle or Strength, the cooldown is a time to honor what your body has done. Don’t rush it — linger in those few quiet minutes. Let your practice integrate.

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Out of the Studio

5. Wake Up With A Grateful Heart

When you wake up, instead of grabbing for your phone, place your hand over your heart and watch your breath flow in and out as you deepen your connection to the emotion of gratitude. Notice the warmth, the pulse of being alive swirl through this center. When you wake up to your heart, you are waking up to your life, not your problems.

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6. Read Something That Expands You

Step away from the scroll and into a page. Whether it’s a poem, a memoir, or an inspiring book on wellness, give your mind something nourishing. Reading slows the pace of the world, helping you remember the beauty in stillness and curiosity.

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7. Write It Down

Keep a small gratitude journal or note on your phone. Each day, list three things — people, moments, or sensations — that made you pause with appreciation. Over time, you’ll start to see how much goodness threads through even the ordinary days.

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8. Practice Self-Care as a Ritual

Gratitude starts with how we treat ourselves. Nourish your body with wholesome food, rest when needed, and seek experiences that ground you. Book a massage, soak in a bath, or step into a Restorative or Sound Healing session. Every act of care tells your nervous system: I am worthy of feeling good.

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9. Give Back

Gratitude completes its circle when we give. Offer your time, your energy, or your kindness — in big or small ways. Volunteer, check in on a friend, or simply share a smile with a stranger at the studio. When we give from gratitude, we become part of the healing we hope to see.

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Closing Thought

At Fever, gratitude is more than a mindset — it’s a practice woven into every breath, beat, and moment of connection. Whether you’re flowing, cycling, or finding stillness, remember that the ability to move, feel, and show up is something to be deeply thankful for.

This season, let your practice be your gratitude.

Yoga for Managing Stress

October 9, 2018/in Yoga Grand Rapids /by Shannon Austin

Teenagers are barraged with many powerful life stressors, including grades and the pursuit of a college education, puberty, family issues, relationships, lack of sleep, jobs, and extra-curricular activities. It’s no surprise that the American Psychological Association (APA) named teens one of the most stressed-out age groups in the United States.

When we experience a perceived threat – whether physical or emotional – our bodies activate a “fight or flight” response. Historically, this response was triggered only occasionally in response to deadly dangers. However, these days certain chronic situations expose our bodies to extended periods of stress.

For teenagers, this stress is coming at a critical developmental stage – right when their life habits are forming. And they often don’t have the tools or experience to manage it yet.

When a person experiences chronic stress, their body attempts to build coping mechanisms. The problem is that these can be either positive and healthy coping mechanisms or negative and maladaptive coping mechanisms – such as drugs, depression, and even suicide.

What are Coping Mechanisms?

Coping mechanisms are the strategies we use in the midst of stress or trauma to help manage difficult emotions.

Healthy coping mechanisms include:

Support- seek the steadiness of a community, rather than self-isolating and internalizing your feelings

Relaxation- practice meditation, progressive muscle relaxation, and breathing techniques

Physical Activity- on the other hand, exercise serves as a natural and healthy form of stress release

Healthy Eating- for more, read our Ayurveda blog or our Nourishing Your Body blog

Negative coping mechanisms include:

Consuming too much alcohol

Smoking

Sleeping all day

Eating unhealthily

Isolation

How Does Yoga Help Us Develop Healthy Coping Mechanisms?

Luckily, yoga and meditation are among the many resources that can help both teens and adults develop healthier responses to stress.

Mindfulness techniques give students the capacity to cope with stress, providing a sense of self-empowerment and helping them overcome obstacles that previously would have seemed impossible.

Yoga practice helps redirect attention, improve concentration, and increase self-control.

It reinforces teenagers’ need for independence by teaching them that feeling better is within their control.

Additional Study Results

The results of a long-term study from the University of Cincinnati showed that a regular yoga practice helps people develop long-term resilience to stress. It analyzed 125 at-risk youth over a 10-year period and discovered that the students who participated in weekly, mindful yoga programs developed significantly stronger coping skills.

A study conducted by California State University concluded that participating in yoga classes for two hours each week helped students improve their self-esteem, classroom behavior, and physical health.

An article in Forbes Magazine revealed that yoga increases student retention rates in schools by teaching healthy coping mechanisms against stress.

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Many schools and community organizations have begun to implement yoga and mindfulness programs into their curriculums over the past few years. As these continue to grow, they will empower both youth and young adults to identify healthier coping mechanisms as a response to their stress. When they encounter painful emotions or trauma, they’ll have an enhanced ability to regulate their reactions.

I highly recommend that those of you who are parents to teenagers consider enrolling them in a monthly yoga membership if they’re interested. We also offer weekly, candlelit community classes for only $5, which are a great place to start learning the yoga poses and vocabulary, as well as start building a safe, welcoming support system.

Building a Toned Body through Yoga

Yoga Isn’t Just Flexibility

Yoga is one of the most effective ways to build functional strength and a lean, athletic body. Because you’re using your own bodyweight, every movement recruits multiple muscle groups, improves joint stability, and develops deep core strength.

Vinyasa Builds Heat Quickly

Vinyasa Yoga links breath with dynamic movement. At Fever Yoga Cycle Strength, our vinyasa classes build heat quickly. That warmth increases circulation, boosts mobility, and helps muscles fire more efficiently so you feel stronger rep after rep. With consistent practice, students notice toned arms, defined legs, a stronger back, and a more stable, sculpted core.

Yoga Supports Strength By Improving Recovery

When your body can move well — without tightness, stiffness, or inhibited range of motion — you get more out of every workout, whether it’s yoga, barre, cycle, or strength training.

If your goal is a toned, resilient, well-balanced body, incorporating vinyasa yoga a few times per week is one of the most intelligent ways to build strength without joint strain. You’ll move better, feel stronger, and develop muscle definition that lasts.