On Staying Motivated and Committed To Your Fitness and Well-being
Are you staying committed to your practices? You know, the ones that bring value and richness to your life in many ways. Do you feel motivated to get better, stronger, more flexible and confident in your body each day?
Did you know that within the first week into a New Year, over 50% of people’s Resolutions fail. For the other 50%, most of these dedicated and disciplined troopers will eventually also fail in enduring to make an everlasting change. Within the first 6 months 80-90% of people will already give up on their New Year’s Resolution.
Here’s a little recipe that will help you stay committed to your fitness path this year:
A Simple Morning Routine To Help Start Your Day Sweetly
By bringing your breath, thoughts and physical well-being into your morning routine, you can lay a foundation of loving awareness for your entire day!
Try these simple steps:
1. Awaken with a few conscious breaths and transition into your morning mindfully: As soon as your eyes open and you are aware that you are no longer sleeping, begin your day with a few deep breaths before you even roll out of bed. Enjoying the gift of being alive, feel your belly swell as you inhale, feel the sweet contraction in your core as you exhale.
2. Decide what kind of day you are going to have, right now! Yep, before the feet hit the floor silently decide what kind of attitude you choose to infuse your day with. Even reminding yourself that “Today is a gift!” can shift your gears into a more positive day.
Here are a few other ideas: (more…)
A Mind, Body, Heart Fitness Challenge On Kauai In February
Lately I have been feeling so much gratitude for the ways in which my body supports me in living my life to the fullest. I have just recently been jumping courageously off waterfalls, hiking miles in the jungle, and dancing spontaneously with Kaili (and she loves to be held and swung all around when we dance). All of this with a freedom that I truly cherish.
I know that I know that I know, that my CONSISTENT commitment to my yoga and fitness practices have gifted me this freedom I appreciate in my body daily. Thank you practices!
So, this February I am offering a new challenge, a new opportunity to recommit to your devotional offering of love to your body, mind and heart. (more…)
An Effective and Short Ab Workout
A friend of mine who use to live here on Kauai, who started an incredibly beautiful and creative preschool with music classes for kids here, is now living in San Fransisco and has recently birthed a really cool blog titled Family Sponge.
When Jadah asked me to contribute to her website with an ab workout that would inspire and motivate mamas to keep fit around the holidays I was all over it!
Being a mama myself I know how the benefits first hand of taking care of myself in this way. When I feel strong and centered in my core, well, I am simply a happier person. And when mama’s happy, … well, you KNOW da rest…. 
And guess what, it doesn’t have to take an hour a day to keep fit. This ab routine is only 4 minutes long. Warm up, cool down, and in less than 10 minutes this workout will not only work your core, but will enliven you cardio vascular health and will give you body the advantage of burning fat more effectively for hours after you are done (but you must work to your max in this 4 minutes). (more…)
Backing Off The Perifery So The Core Can Be It’s Best
My life is blessed and I give thanks every day, and I feel this gratitude in the resonance of my being. These are the top on my list when I think of all I am grateful for and blessed with: My ohana (all of my relatives), my connection to God, my daughter’s laughter and health, my health and the freedom I have in my body to move, my husband’s personal integrity and they ways in which he supports our family unwaveringly, my personal yoga and fitness practice which supports everything I do, my garden, our property and home, our animals, the unconditional love from my parents, my friendship with my mom, the connections I have with my students and dear friends, the yoga yurt, healthy food, …
Of course the list goes on and on….
I guess this story really starts back when I was in high school, when I started exploring my practice of yoga. Once I started I immediately began teaching yoga to my friends. I loved it, it was in my soul to share this practice. I mean, it was (and still is) REALLY in me to share this practice. (more…)
Yoga And Adventure Retreat Home On Kauai: January, 2012
To really describe the accommodations for this January Yoga Retreat On Kauai is not easy to do. Why? Because there is a magical essence to this space that must be felt, heard, seen and touched. It has it’s own pulse, a unique resonance and a divine beauty that speaks to the hearts of those that will stay with us for the week.
Here is what one couple from my last retreat wrote in the guest book,
“This home served as a perfect setting for our honeymoon and yoga retreat with Samantha. We sincerely appreciate the beauty of this property and feel truly blessed to have spent time here connecting to the island, each other, and ourselves. Our time here has been heart opening, it has brought to us joy and happiness, it has givin us a true sense of connection and a feeling of being aligned with grace.”
With deepest gratitude, Jeff and Beth
I am looking for people who’s hearts leap when they envision themselves spending a week on Kauai partaking in: (more…)
One Handed Handstand Tutorial
There is so much, infinite really, potential in our practices of yoga and fitness. Isn’t it so exciting and inspiring?!
Yesterday in my practice I fused together the disciplines of upper body strength building exercises, cardio blasts, and yoga. I love this fusion and I have been creating an entire unique and addictive curriculum around this fusion. Here on Kauai I call the class Booty Camp.
I made a short tutorial for you out of one of the exercises I played with in my own personal practice yesterday, a one-handed handstand. This courageous and strength building posture is available for you to practice IF you already have a confident handstand on your own in the middle of the room. Wow, what else is possible? (more…)
Miss Shri Cuisine’s Jana Kilgore And Our January 2012 Yoga Retreat On Kauai
I am super excited to introduce to you my friend, and co-instructor for our January 2012 Yoga Retreat On Kauai, Jana Kilgore!
Jana and I go way back. We both played in the same yoga studio in Grand Rapids, Michigan with our yoga instructor Behnje Masson, at the amazing From The Heart Yoga Studio. That was (wow), 10 years ago. She now resides in the Bay Area, CA. She enjoys a shakti filled yoga and meditation lifestyle where she also passionately prepares the most amazing meals with the co-creator of their catering company, Shri Cuisine.
Jana has a big, big heart and a contagious spirit for living life fully. She flourishes in her community as a leader and as a great student. I look forward to sharing her gifts with you in January. Our week together is sure to be a treat! (more…)
Prenatal Yoga, Fitness and Dance At Home Birth Kauai with Samantha
Aloha and CONGRATULATIONS on your pregnancy!
2 supportive, fun and nurturing practices for expecting mamas are being offered at Home Birth Kauai in Wailua. The space that holds the class is wonderful, to be amongst a community of expecting mamas at the same time you are expecting is priceless, and both classes offer something unique and magnificent to support this magical time in your life.
Move Mama Move : Prenatal Yoga, Fitness and Dance Classes for Expecting Mamas
A Monday evening Pre-natal Fusion Class with a little spin to it. A dance, fitness and yoga fusion class for expecting mamas! (more…)
May 2012 Anusara Yoga And Nature Retreat On Kauai
Mark your calendars because this coming April 30-May 6 you are invited to rock with me on Kauai!
Come enjoy the expansive moon grow into it’s fullness with us this May, 2012. I will be hosting this yoga retreat with Kimberly Daniels and I am already super excited about the unique offerings that will be added to this special week full of yoga and a connection to nature and our hearts. The possibilities are countless. The blessings of Kauai and our deep practices will be flowing in abundance. Come play, connect and enjoy.
Included in this magical week long yoga retreat is:
*6 nights in a spacious, getaway home with an ocean view and a hot tub in Princeville, Kauai.
*3 daily meals / desserts / fresh juices / coco water
*2 daily practices of yoga, fitness, and/or mediation with two Anusara yoga instructors.
*Daily excursions which will include: waterfall hike, beach days, one Stand Up Paddle board lesson on river, endless possibilities (let us know what you would love to experience here).
*All travel, car expenses to and from airport and during the week.
*All taxes (more…)
Mademoiselle Cupcake
Yep, isn’t she the cutest little Cupcake you have ever seen? Her name is Mademoiselle Cupcake. “Her middle name is Cupcake,” my 5 year old daughter will tell you, “and her first name is Mademoiselle.”
She is my reminder that we could be living in a cardboard box one moment, and in total freedom the next.
I found her closed up in a cardboard box outside of a grocery store that I maybe go to once a year. In other words, in a place I rarely go, I find a kitten in a box that I open (it did say FREE KITTEN on the box) and find a little blonde haired, blue eyed baby kitty staring up at me so innocently. My heart melted. I felt in that moment that she was now my responsibility.
To make a long story short, I took her home, my husband melted when he saw her, and our little daughter about did a back flip when daddy said “Yes, we can keep her.”
I named her after the bottle of wine that I choose inside the store. If it wasn’t for my desire to drink wine with my husband while watching sunset with him later that evening, then I never would’ve found her. Our bottle of wine became her future destiny. Isn’t life amazing?! (more…)
Years Ago As A Competitive Gymnastics Coach…
I remember how I first became enthralled with movement. I was in elementary school, 9 years old, and there was a girl doing gymnastics at our Talent Show. She wore a long sleeved, rainbow leotard, and she blew my mind as she cartwheeled and flipped across the stage. I knew right then and there, in my every cell, that THIS was something I had to learn about, I had to experience for myself.
On the way home we saw the girl walking home and I had my mom stop and ask her where she did gymnastics. The next thing I remember is stepping foot into a club that would place me onto a path that has helped design my entire life and my love for it.
I recall seeing the girls tumble across the floor, I remember seeing a girl on the P-bar crying as she did dips, and I remember another girl doing handstand push-ups on a wall. I couldn’t believe what I was seeing. I wanted to be here. I wanted to know all about this practice. (more…)
Grace Pours In, and I Bow In Complete Awe
I feel connected to and supported by the Highest Source of Truth, Goodness and Beauty ALL the time.
I ask for guidance and I abundantly receive it.
I am humbled by this connection and give thanks for all that happens for me.
I feel appreciation coming back to me daily.
I pray often.
I am in awe of God.
I hear God’s voice speak to me, I listen and I obey – I follow God’s lead. (more…)
A Short And Simple Yoga Warm Up Video On Hanalei Bay
Would you like to do yoga on the beach, in paradise, right now? I invite you to come join me with this simple 3.5 minute basic yoga sequence to get that body movin’. The video is part of the work of Purple Inc., a new Hawaiian Lifestyles Magazine that is thriving with Aloha.
I am a grateful contributing editor for this magazine, they call me “the Wellness Wahine” and I look forward to offering more videos and articles as the months go by to bring the inspiration of yoga and fitness to all of you who have a heart for the islands. (more…)
A Morning Routine To Align Yourself With Health And Well Being
By bringing your breath, thoughts and physical well-being into your morning routine, you will lay a foundation of loving awareness for your entire day!
Try these simple steps:
1. Awaken with a few conscious breaths and transition into your morning mindfully: As soon as your eyes open and you are aware that you are no longer sleeping, begin your day with a few deep breaths before you even roll out of bed. Enjoying the gift of being alive, feel your belly swell as you inhale, feel the sweet contraction in your core as you exhale. (more…)
Keiki Yoga Classes, Spanish Lessons And So Much More On Kauai For Kids
Kauai Yoga And Fitness’s brand new keiki class designed and physically led by Samantha Fox Olson with Spanish teacher, Lourdes Zietz.
KEIKI MOVE AND GROOVE WITH A LANGUAGE IMMERSION.
Each class will be designed to embrace our children’s minds, bodies and hearts!
This class will infuse dance, creative movement/games and yoga in the yurt, with another group of kids learning to speak Spanish through creative songs and stories! (more…)
A Hard-Core Fitness Class With A Yoga Vibe
“God is so good!! It is amazing how things manifest into our lives. I had been asking the universe for a class that could be half yoga and half core strength. So thank you so much for creating that class! I think you should patten a video or something. You know what you are doing would be so cutting edge in the fitness world.” -Sonja, Bootie Camp student
I have been inspired and encouraged by my students on various occasions to make videos of my classes so that they can enjoy them when they are not on island. What would it look like if I had classes available right here on line for you to enjoy?
Here’s a little peek at my own practice (working on my Bootie Camp class sequencing for an upper body training day). (more…)
Yoga Retreat On Kauai, January 2012
You will be nourished, delighted and empowered in this magical Paradise Play-Treat.
Explore, dream and discover on one of the most magical islands on the planet! Join Samantha Fox Olson (certified Anusara yoga instructor and local Kauai resident!) and Jana Kilgore (Anusara Inspired Teacher, Ayurvedic Chef & Gifted Healer) on the majestic island of Kauai for a week long yoga retreat that will inspire you, awaken your senses and connect you deeply with nature. (more…)
Awear: Organic Yoga Clothing That You Can Live In
I have to give a shout out to Awear Yoga because I have been loving their yoga clothing so much! Comfort, style, colorful, artistic, and Made in the USA (by a very lovely yogini herself, my sister)!
My sister, a yogi who lives in Michigan, just recently started her own YOGA CLOTHING line. Our mom has been designing gymnastics wear for over 20 years, so my sis has an amazing amount of background in sewing and it seems the natural progression that she starts a yoga clothing company since she is a creative yogini!
Please check our her online shop. She hand makes it all in Michigan and is such a sweet soul to support. Not only that, but if you call in your order to her and mention that you heard about here here, you will receive FREE SHIPPING on your order! (psst, her stuff is already the most affordable yoga wear I know of!)
An Eco Clothing Event
A consistent Bootie Camp student and dear friend will be having an Eco-Clothing Trunk Show in Princeville this Wednesday! She has an amazing array of clothing (including dresses, pants, gauchos, bikinis, yoga clothing, skirts & leggings) and it will be a fun social event too!
Aug. 17th (this Wednesday) 6pm -10 pm
North shore of Kauai (Princeville)
Pupus and wine will be served . (Feel free to bring something to share.)
Shop while enjoying the company of other ladies. (Men & children are welcome too.)
Eco goods and clothing made from hemp,organic cotton & soy. (more…)
Are You Being Challenged?
I just have to give a shout out to the women who rocked this Tuesday’s Bootie Camp class. We had such a powerful, sweaty, and uplifting class today, inspired by the perseverance of the South Sudanese people. (Their story is incredibly heart-opening and inspiring to me.)
Really what I wanted to share in this post are the 2 challenges that I put out there in our Bootie Camp class today: (more…)
A Grateful Way To Receive More
One of the most powerful and transformational practices that I know of personally is GRATITUDE. It magically shifts my mind from what I don’t have, or what is “wrong”, to the abundance of blessings that I do have. In this practice I am consistently being given more and more of all that is good.
One student commented to me after a workshop years ago (where we did a short gratitude journal exercise) that writing down all the things she was grateful for really gave her a new perspective. She found this most helpful. Give it a try. (more…)
A Donation Yoga And Fitness Class For Carmen
One of my daughter’s little 4 year old friends has recently been diagnosed with Leukemia. Please read this and support in any way you can. Carmen is an incredibly amazing child and you can learn more about her and her strength in the link below. Send love and come practice for her on the 26th.
SUNDAY, JUNE 26TH 11:30-12:45 a Donation Based Yoga and Fitness class for Carmen White. Come to bring your financial and prayerful support for this amazing spirit, and do some all-levels appropriate yoga and some strength training and cardio fitness in the process. (more…)
A New Kauai Magazine Is Thriving With Aloha
I am super excited to introduce you to a brand new Hawaiian Lifestyles magazine, just launched here on Kauai: Purple Inc., Thriving With Aloha.
What lights me up about this magazine is that it is the creative vision of two absolutely amazing and talented women (also yogini’s here at Kauai Yoga And Fitness). Keri Cooper and Amanda Baker are following a passionate pull from their hearts to offer Kauai an editorial that honors the beauty of Kauai, inspires locals to try new things right here on our island, and promotes a sustainable and healthy lifestyle. In addition to all that life-affirming goodness, each edition will also include topics on beauty, fashion and blissful beach living. (more…)
Samantha Fox is a yoga and fitness instructor on the Garden Island of Kauai in Hawaii. She is a Certified Anusara Yoga Instructor and holds a Diploma in Ayurveda Sciences. Samantha has been practicing yoga for over 17 years and began teaching in 2002.