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Clamshell exercise is beneficial for strengthening

Clamshell exercise is beneficial for strengthening the hip and glute. It can also eliminate lower back pain. The key though is building a strong foundation in the pose before you begin. The placement of the legs is so important. In this video I guide you through tips on doing clamshell safely. Enjoy!

#clamshellexercise #hipstrength #hipexercises #hipreplacementrecovery #hipreplacement #functionalfitness #functionaltraining #beeyogafusion #coachingwithgretchen #personaltraining #midlifewomen #midlifeexercise #midlifeworkouts

New week, new opportunities! Let's Kickstart your

New week, new opportunities! Let's Kickstart your Monday!
Here's a powerful quote to fuel your week: Working hard and working smart can be two different things.
This continues to be something that I want to learn and grow into. I'm always wrestling with perfectionism within my business choices. But 2024 is about trusting in myself to know when to say- this is fine just as it is! Add a 👋🏾 if you feel this too!

Let's tackle our goals with determination and positivity. You've got this! 💪💼
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#MotivationalMonday #GoalCrusher #GoalSetter #KickingGoals #2024Goals #lettinggoofperfectionism #doneisperfect #Manifestation #GoalSetting #NewMonth #NewMonthVibes #FreshStart #WorkMotivation #NewGoals #Monthlygoals #smallbusinessadvice #smallbusinesscoach #smallbusinesssuccess #smallbusinessmotivation #smallbusinessmentoring #productivityhabits #productivityquotes #youarebetterthanyouwereyesterday #keepstrivingformore #bebetterthanbefore #keeppushing #youcandothis #thepowerofmindset #beeyogafusion #coachingwithgretchen

We had a great time tonight at Awaken the Power Wi

We had a great time tonight at Awaken the Power Within: Vision Board Workshop.
We were tapping into our truth and creating a vision of our ideal 2024. And several folks had never made a vision board before! I love that we did it together!!

#visionboard #visionboardworkshop #beeyogafusion #createyourlife #createyourreality #settinggoalsformyself #lifecoachforwomen #lifecoachingforwomen #wellnesscoach #wellnessjourney #lifecoachtowomen #refocusonwellness

#ThrowbackThursday to Gretchen and her daughter en

#ThrowbackThursday to Gretchen and her daughter enjoying some yoga time together. Gretchen's kids have had a front-row seat to witness the Bee Yoga Fusion studio grow and flourish. Even off of the mat, she is walking the talk and incorporating the yoga principles into her life and parenting: non-harming, truthful, self-care, mindfulness, and movement.

#yogaspirit #yogalifestyles #yogawisdom #yogachangedmylife #wellnessforlife #NurtureYourSoul #personaldevelopmentjourney #MindfulMomentsDaily #MindfulnessJourney #mentalhealthisreal #mentalhealthisimportant #holistichealthandwellness #femalebusinessowner #behindthescenes #YogaAndYou #QuietTheMind #StressFreeLiving #HeadspaceHealing #fitness #kidsyoga #yogawithkids #beeyogafusion #cobrapose #TBT #Flashback

The New Year is a great time to begin a process of

The New Year is a great time to begin a process of personal transformation that originates with discovering and empowering the authentic you. Join me this Friday, January 26th, at 6:30pm, for a Vision Board Workshop at Bee Yoga Fusion. This is NOT a yoga class, so come dressed how you’d like. We will do a mindful meditation to clear our heads, eat snacks, drink mocktails, and share in the community of crafting our visions for 2024. No previous vision board creating experience is needed. Just an openness to discover your truth.
Open to adults and teens, folks must be comfortable sitting on the floor and climbing steps up to the studio.
Vision board supplies are provided.
This is an in-person workshop, and space is limited. Please register early. www.BeeYogaFusion.com
**Discount for monthly Bee Yoga Fusion members.
Be well,
Gretchen

About me: I am the owner of Bee Yoga Fusion, and I am also a certified Health and Life Coach (also called a wellness coach) and accredited by the International Coach Federation. I help clients discover small changes they can make to get amazing transformations to feel better in their bodies, health, and all areas of their lives.
I work with people to create change in their lives, set goals, and grow into the person they’d like to be. We work on the present, not in the past, as we move towards fulfilling your dream to live your best life!

#visionboard #visionboardworkshop #visionboarding #dreambig #habitsofhealth #holisticwellness #holisticlifestyle #lifecoachforwomen #lifecoachingforwomen #wellnesscoach #wellnessfitness #beeyogafusion #refocusandresetyourlife #refocusonwellness

Ready for a productive day? These are my workday e

Ready for a productive day? These are my workday essentials that keep me on track and motivated.
From my trusty Manduka yoga mat to the Yeti water bottle that keeps my water ice cold to my Happy Planner that I decorate with stickers each week, it's all about setting the right mood for success.
What are your workday must-haves? Share in the comments! 💼✨

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#ProductivityHacks #EfficientDays #MaximizeMoments #TimeWellSpent #MasterYourMinutes #RiseAndShine #MakeTimeForYou #smallbusinessadvice #smallbusinessroadmap #smallbusinesssuccess #smallbusinessmotivation #smallbusinesstipsandtricks #WorkFromWherever #productivityhabits #productivityplanner #productivitytools #productivitytip #100daysofproductivity #productivitycoaching #productivityinbusiness #increaseproductivity #productivityimprovement #productivityboost #todolists #productivemorning #worklifestyle #healthyhabits #beeyogafusion #coachingwithgretchen

To our incredible yoga students and coaching clien

To our incredible yoga students and coaching clients, you're the heart of our success! ❤️🌟 Today, we're taking a moment to express our deepest gratitude for your unwavering support. Your trust and loyalty mean the world to us. Cheers to you, our valued customers! 🥂✨ We are so excited about the year ahead for Bee Yoga Fusion and celebrating being 15 years old all year!
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#CustomerAppreciation #GratefulForYou #HappyCustomer #CustomerSpotlight #ClientSpotlight #CustomerTestimonial #PositiveReviews #SmallBusinessesMatter #SupportSmallBiz #vinyasayoga #wellnessfitness #smallbusinesscoach #smallbusinesscommunity #smallbusinesssupport #smallbusinessowner #savvysmallbusiness #supportsmallbusinesses #smallbutmightbusiness #pilatesfit #lifecoach #holistichealthcoach #entrepreneurcoach #bizcoach #holisticcoaching #coachingwithgretchen #beeyogafusion #refocusandresetyourlife #refocusonwellness

Awaken the Power Within: Vision Board Workshop : F

Awaken the Power Within: Vision Board Workshop : Friday January 26th at 6:30pm
There is power within each of us. When we are our most authentic selves, that power bursts forth in our thoughts and actions. Yet, the struggles of everyday life often obscure that most authentic self. Join us for a workshop focused on nurturing the most noble, original, and true sense of you.

The New Year is a great time to begin a process of personal transformation that originates with discovering and empowering the authentic you. Delve into a deeper awareness and open your heart to focus on your personal goals for 2024.

Vision board creation, personal goal setting, and discussion. This is NOT a yoga class, so come dressed how you'd like. We will do a mindful meditation to clear our heads, eat snacks, and share in the community of crafting our visions for 2024. No previous vision board creating experience is needed—just an openness to discover your truth.

Open to adults and teens, folks must be comfortable sitting on the floor.
Vision board supplies are provided.

This is an in-person workshop, and space is limited. Please register early. **Discount for monthly members.

It's the time again- winter! Be sure to build in t

It's the time again- winter! Be sure to build in the extra time that you might need to scrape the ice from your windshield, take the many layers off that you are wearing before class begins, or the extra time it might take to simply walk to the studio in your winter boots vs. the Birkenstocks. We look forward to getting sweaty with you at Bee Yoga Fusion!
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#BehindTheScenes #OfficeTour #studiotour #yogastudio #marylandyogastudio #beeyogafusion #yogamaryland #behindthescenes #wintervibes #greenbeltmd #vinyasayoga #pilates #gentleyoga #yogaforeveryone #beginneryoga #smallgrouppersonaltraining #functionalfitness #boutiqueyoagstudio

The Word of the Year Sun Salutations Yoga Class is

The Word of the Year Sun Salutations Yoga Class is a heartwarming and wholehearted practice dedicated to embracing and embodying the energy of your chosen word for the year. We invite you to explore the power of intention, movement, and community in this friendly and inclusive atmosphere. If you don't have a word of the year yet- don't worry! I have provided you with some words to try out in the image.

Our group's intention is to reflect on the word you've chosen to guide your journey in the coming months. Whether it's a word of personal growth, joy, balance, or any other inspiring theme, our class is designed to infuse each sun salutation with the essence of that word.

We will be doing 24 sun salutations and ending the class with a meditation. These 12 or so poses within the sun salutation can lengthen and strengthen, flex, and extend many of the main muscles of the body while distributing energy through the body and mind.

Come join us as we salute the sun on this special occasion, embracing the new year with open arms and a wholehearted spirit. Let's celebrate the beauty of this practice together in this friendly and inclusive class.
60 minutes. Open to all levels, even beginners!
The in-person class is SOLD OUT, but you can also join us virtually.

Words in the image: grace, ease, health, growth, connection, boundaries, hope, embrace, authenticity, gratitude, strength, alignment, care, family, compassion, purpose, power, creation, change, love, rest, wealth, security, miracles, acceptance, calm, peace, concentration, balance, mindfulness, centering, harmony, healing, insight, presence, quiet.
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#MeTimeMagic #SoulfulSelfCare #MindfulMoments #SelfCareSanctuary #NurtureYourSoul #RelaxAndRenew #SelfCareSolutions #InnerPeaceJourney #CareForYourself #SelfCareRituals #yogaevent #vinyasayoga #yogaislife #beginneryoga #yogaflows #asanas #yoga4growth #yogaforeverybody #wellnessfitness #wellnesslife #mindbodymedicine #personalgrowthanddevelopment #workouthome #workoutjourney #fitnesscoachonline #onlinefitnesstrainer #FitnessFromWithin #HomeWorkoutWarrior #beeyogafusion #yogaathome

Today, we honor the legacy of Martin Luther King J

Today, we honor the legacy of Martin Luther King Jr., a champion of justice, equality, and hope. Let us reflect on his powerful words and actions and commit to building a world where everyone is treated with dignity and respect. Together, we can make his dream a reality.
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#MLKDay #EqualityForAll #mlkjr #mlkjrquotes #MartinLutherKingJR #washingtonDC #marylandyogastudio #pgcountymd #greenbeltmd #marylandyoga #ihaveadream #hivemind #beeyogafusion

Every year I choose a word and I allow that word t

Every year I choose a word and I allow that word to come into all aspects of my life. I start with it in my daily meditation practice, reciting the word to myself serval times before settling into the quiet and stillness. And then it becomes a mantra of that year for me.

Tattooed on my arm is the word embrace, the first year that I did this practice of choosing one word, was 17 years ago. This was the year in which my oldest son was diagnosed on the autism spectrum. I chose the word: EMBRACE so that I could embrace this diagnosis, and I could embrace what parenting was going to look like for me. Learning about the various therapies and discovering where he would fit in the world and accepting that some things were going to change.

I want you to choose a word for you today, that you want to bring into your year.

We give words power, we can call them “bad words” or “inappropriate words”….you know the ones I am talking about! But they are just words. Because they are a cuss word or they’re associated with a derogatory label or term, as a society, we have given them power. So I want you to choose a word today, and we are going to give it power in your life. The word that you choose will have a higher frequency. This means you are sending that energy out into the world and in return, that same frequency will be returned to you.
What will your word be?

Join us virtually for a sun salutation practice on Thursday January 18th at 7am. Here we will incorporate the word of the year into your moving meditation. Link in the bio under classes.

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#GoalSetter #SoulfulSelfCare #MindfulMoments #SelfCareSolutions #InnerPeaceJourney #SelfCareRituals #CareForYourself #yogaevent #yogaspirit #yogawisdom #yogaflows #vinyasayoga #yogabalance #yogaislife #beginneryoga #workouttogether #workouthome #fitnesscoachonline #MindfulMornings #MindfulnessJourney #SoulfulLiving #mentalhealthjourney #athomeworkout #virtualworkouts #holistichealth #fitnessgoals #GroundingGoals #GuidedMeditation #beeyogafusion #marylandyoga

Ready to cozy up with a good book? 📚❤️ Our

Ready to cozy up with a good book? 📚❤️
Our top book recommendation for January: We Should All Be Millionaires: A Woman’s Guide to Earning More, Building Wealth, and Gaining Economic Power by Rachel Rodgers.
"Only 10 percent of the world’s millionaires are women, making it difficult for women to wield the economic power that will create lasting equality. Whatever is stopping you from having seven figures in the bank—whether it’s shaky confidence, knowledge gaps when it comes to wealth building tactics, imposter syndrome, a janky mindset about money (it’s okay, we’ve all been there!), or simply not knowing where to begin—this book shows you how to clear every obstacle in your way, show up, and glow up."

What's on your reading list? Share your recommendations below! 📖🌟
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#Bookstagram #ReadingRecommendations #BookClub #BookCommunity #GoodReads #BookRecommendation #beeyogafusion #greenbeltmd #pgcountymd #lifecoach #productivitycoach #wellnesscoach #NurtureYourSoul #wellnesscoaching #wellnesstip #productivitycoaching #productivitytip #productivemorning #personalgrowthanddevelopment #continuetogrowanddevelop #mentalhealthtips #coachingforlife #lifecoaching #makeprogress #holistichealth #holistichealthcoach #holisticliving #holisticlife #holisticcoach #coachingwithgretchen

Today, I'm unveiling my 2024 vision board. It's a

Today, I'm unveiling my 2024 vision board. It's a colorful collage of my dreams, goals for Bee Yoga Fusion, and personal and professional aspirations for the year ahead.
Join me on Friday, January 26th, at 6:30pm, for a Vision Board Workshop at Bee Yoga Fusion. This is NOT a yoga class, so come dressed how you'd like. We will do a mindful meditation to clear our heads, eat snacks, and share in the community of crafting our visions for 2024. 💫🎨

No previous vision board creating experience is needed. Just an openness to discover your truth. All supplies will be provided to create a vision board on poster board paper. Goals will be focused in the areas of Work, Health, Home, Finances, Relationships, and Personal.
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#2024VisionBoard #DreamBig #PlanWithMe #GoalSetting #2024Goals #Manifestation
#GoalSetter #NewYearNewGoals #MeTimeMagic #MindfulMoments #SoulfulSelfCare #SelfCareSanctuary #NurtureYourSoul #RelaxAndRenew #SelfCareSolutions #SelfCareRituals #CareForYourself #InnerPeaceJourney #NewMonthVibes #FreshStart #NewMonth #KickingGoals #Monthlygoals #productivityhabits #inspiringothers #motivatingothers #lifecoach #refocusonwellness #beeyogafusion #greenbeltmd

New year, new goals! 🌟 Our team's top resoluti

New year, new goals! 🌟 Our team's top resolution for 2024. What's yours? Let's motivate each other to make this year our best one yet! 💪🎉
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#NewYearResolution #2024Goals #TeamGoals #NewYearNewGoals
#GoalSetter #behindthescenes #HealthyHabitsClub #FitLifeBalance #FitnessGoals2024 #healthierme #healthylife #healthychoices #motivate #inspire #motivationalthoughts #motivationalmindset #encourage #staymotivated #personalgrowthanddevelopment #smallbusinessinsights #wellnesstips #wellnessfitness #yoga4growth #beeyogafusion #greenbeltmd #pgcountyMD #marylandyoga

Have you ever wondered what my workday looks like?

Have you ever wondered what my workday looks like? Spoiler alert: it’s pretty busy! Hit play and come along for a typical Thursday at the studio.
I start with an early morning personal training client and move right into a life coaching client via Zoom. Then, I travel to a senior living facility and teach a mindful movement chair exercise class. I typically grab a to-go lunch at a local restaurant, head back to the studio, eat, and check emails. Then, another life coaching client via Zoom. Right into two private personal training sessions, back to back. Run out to grab a coffee and eat a protein bar, come back to the studio, and teach a vinyasa flow yoga class and then a strength and stretch class. Leaving the studio at 7:30pm and heading home to eat a light dinner before collapsing into bed at 9:30pm.
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#BehindTheScenes #DayInMyLife #WorkSpace #WorkDayBehindTheScenes #yogastudioowner #personaltrainer #strengthclass #yogaclass #yogaforseniors #lifecoach #lifecoaching #wellnesscoaching #holistichealthcoach #beeyogafusion #beginneryoga #vinyasayoga #lgbtqownedbusiness #womanownedbusiness #coachingwithgretchen #beeyogafusion #greenbeltmd #pgcountymd #HustleModeOn #EntrepreneurLife #EntrepreneurialGrit

Join us on Thursday, January 18th at 7am for the W

Join us on Thursday, January 18th at 7am for the Word of the Year Sun Salutations Yoga Class. A heartwarming and wholehearted practice dedicated to embracing and embodying the energy of your chosen word for the year. We invite you to explore the power of intention, movement, and community in this friendly and inclusive atmosphere. If you don't have a word of the year yet- don't worry! We will have words for you to try out during our practice.

Our group's intention is to reflect on the word you've chosen to guide your journey in the coming months. Whether it's a word of personal growth, joy, balance, or any other inspiring theme, our class is designed to infuse each sun salutation with the essence of that word.

We will be doing 24 sun salutations and ending the class with a meditation. These 12 or so poses within the sun salutation can lengthen and strengthen, flex and extend many of the main muscles of the body while distributing energy through the body and mind.

Come join us as we salute the sun on this special occasion, embracing the new year with open arms and a wholehearted spirit. Let's celebrate the beauty of this practice together in this friendly and inclusive class.
60 minutes. Open to all levels, even beginners!

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#GoalSetter #MeTimeMagic #MindfulMoments #SoulfulSelfCare #WellnessWarrior #NurtureYourSoul #CareForYourself #SelfCareRituals #NewMonth #NewMonthVibes #FreshStart #NewGoals #Monthlygoals #yogaevent #yogaflows #vinyasayoga #yogaforeverybody #wellnessgoals #mindbodymedicine #MindfulMornings #MindfulnessJourney #InnerPeaceQuest #SoulfulLiving #MindBodySerenity #AwakeAwareAlive #HeartfulHabits #beeyogafusion #greenbeltmd #HealthyHabitsClub #FitLifeBalance

Bee Yoga Fusion is 15 YEARS OLD!!! This is how it

Bee Yoga Fusion is 15 YEARS OLD!!!
This is how it all began: in a church basement in Greenbelt, MD. I would push the chairs aside and then sweep and mop the floors before the students arrived for yoga classes. I'd bring my portable speaker to play music during the class, and even then, I would always be found wearing a BYF t-shirt. 😄

This business milestone feels even more important after surviving the pandemic, where we were forced to be closed for 14 months per county regulations. I have witnessed friends who are studio owners make the tough choice to close their businesses permanently because they haven't been able to recoup after the pandemic.

I am so grateful for our fantastic community and the spirit that lives and breathes within the walls of the yoga studio located in Historic Greeneblt. Thank you for being a part of this amazing milestone!

#BYFHive #beeyogafusion #howitbegan #businessstartup #startsmall #greenbeltmd #growyourbusiness #marylandyogastudio #pgcountymd #
#behindthescenes #businessownership #businessgrowthstrategy #businesstip #entrepreneurher #womensupportingwomeninbusiness #StartupSuccess #EntrepreneurLife #BusinessJourney #DreamsAndDetermination #StartSmallDreamBig #EntrepreneurialGrit #HustleAndGrow #smallbizclub #mysmallbusiness #smallbusinessowner #smallbusinesstipsandtricks #smallbusinessjourney #supportsmallbusinesses #smallbusinesswoman #smallbusinessinsights

Happy New Year!!!! Like many of you, I am excited

Happy New Year!!!!
Like many of you, I am excited to leave 2023 behind and welcome the new possibilities that 2024 holds. Let’s lean into remaining open to the wonder and opportunities that appear before us. Arms wide open-heart centered- and the mind curious. Happy new year!!!

#newyearnewyou #newyear2024 #holisticwellness #holistichabits #refocusonwellness #beeyogafusion #midlifewomen #midlifefitness #greenbeltmd #pgcountymd #marylandyoga

As we approach the end of the year, it's the perfe

As we approach the end of the year, it's the perfect time to reflect on all the milestones, challenges, and growth we've experienced.
Our top three biggest wins in 2023 were:
1. Hosting workshops again in the studio post-pandemic (More to come in 2024!)
2. Classes continue to be well attended both in person and virtually (YEAH!)
3. Gretchen completely redesigned and built out a new website for Bee Yoga Fusion. (Yes, the girl can yoga and code!)
Share your biggest wins from 2023 in the comments below👇

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#YearEndReflection #2023InReview #GoalSetter #BusinessWins #BusinessGoals #2023reflection #SmallBusinessesMatter #SupportSmallBiz #yogaprogress #personalgrowthanddevelopment #bizcoach #smallbusinesscoach #stillstanding #smallbiztips #businessgrowthstrategy #businessstrategies #businessmind #businessmotivation #businessplan #businessmentor #beeyogafusion #pgcountymd #greenbeltmd

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