Yoga at Brandt Fitness and Self Defense in Fort Worth


My yoga story — how CrossFit shapes my teaching and practice

The first experience I had with yoga (and all the yoga I had access to for several years after that) was a Jane Fonda VHS tape. I was fifteen, my mom bought the tape, and we tried it together. I was hooked. Videos were the only yoga option for a teen in Canyon, Texas. There was no yoga studio, no gym, no online streaming classes. There weren’t even any community classes at a church. The only workout option in town, besides school sports, was the fitness center at the local college and there certainly was no yoga there.  I did that Jane Fonda tape at least a hundred times and, though I didn’t realize it then, I think it kept me from getting the same hip and knee injuries my cross country and soccer teammates were getting. By the time I was in college, I had retired my tape, thinking my roommate would think I was weird if I did yoga in our dorm room. But anytime I felt stiff or needed a good stretch before a run, I always busted out a downdog and a couple of lunges first. By my sophomore year, I had run two marathons (with no yoga) and developed a severe hip injury that kept me from running for several years. I would be in pain by the end of my shift waiting tables at a local restaurant and was popping ibuprofin just to go for a walk.

After a few months of this, I started back at the TCU gym lifting weights and doing light cardio. My new roommate would come with me and go berzerk counting calories on the cardio machine, making sure not to replace what she burned with what she ate for dinner. Gaining a couple of pounds from not putting in 50-plus miles per week made this behavior seem normal and I followed suit, counting every calorie and fat gram obsessively. Then we discovered a yoga class. This wasn’t any ordinary yoga class…this was by far the hardest workout I had ever done. It was a vinyasa flow class, but the instructor added weight exercises with a body bar and a challenging core workout. That night was the first time we left the gym to get dinner and didn’t pay attention to the calories. We attended faithfully until the end of the semester when she graduated and I left for a four-month study abroad program in London. Once again, I found myself with little access to yoga classes — I was too broke to pay for classes in a studio and my American VHS tapes did not work in the machines there. After four months of walking the city in high-heeled boots and debauchery befitting a 21-year old thousands of miles from home and accountability, I developed a painful stress fracture in my ankle.

When I came home, I couldn’t wait tables for at least six weeks and was on crutches a large part of that time. My mom signed us up for a family membership at a nearby gym with a large variety of yoga and pilates classes. I took as many of them as I could, just keeping weight off of the injured leg. The ten pounds of English beer, fish and chips, and exotic cheese I had put on in London melted off, plus a few more (without running a mile). After my ankle healed, I dove headfirst into as many yoga classes as my school schedule would allow. When that gym closed, I bought a couple of new yoga tapes and did them in my apartment a few times per week.

Over the next few years, I took as many classes and bought as many tapes as I could. In 2004, I decided to get a certification to teach and took YogaFit’s level 1 course. I taught at Fazeke’s Gym for a year and at the Arlington School of Self Defense for three years, taking another YogaFit level along the way. By this time, my career path changed from journalism to public relations and teaching was conflicting with work, so I stopped. I kept taking classes at the gym I belonged to and kept buying videos, but my practice was getting sparse. By the time my husband, Kyle Brandt, started his CrossFit affiliate, I was only making time for yoga once or twice a month. I was doing a lot of CrossFit and was enjoying the results. My first pull-up was even more exciting than the first time I was able to pull myself up into crow. But I didn’t really get “hardcore” about it until later. I wasn’t particularly concerned with lifting heavy, or, “as prescribed” and I cherry-picked workouts.

When Kyle and I decided we were opening Brandt Fitness and Self Defense, I knew I would be teaching yoga again and started practicing again as much as I could. And then something terrible happened. In June of 2010, I woke up one morning with horrible pain in my abdomen. I went to the urgent care center and discovered I was pregnant…but I knew I was losing  it. On the morning I was scheduled for an ultrasound, the pain was so bad I could barely get off the floor. The pregnancy was ectopic and was eight weeks along. As I was signing papers to schedule surgery for later that day, I collapsed onto the floor of the doctor’s office due to internal bleeding. Luckily, we were on a hospital campus and they were able to rush me into surgery within minutes.

After the surgery, I couldn’t do anything physical besides light walking for six weeks. Nothing prepared us for the physical and emotional pain of this ordeal. Exercise has always been my way of coping with difficult times, and I wasn’t able to move. I hadn’t ever tried restorative or yin yoga, not realizing the benefits, but now it was the only asana practice I was able to do. I’m thankful to have discovered it at this time in my life. It took me fifteen years to realize that “easy” yoga is just as beneficial as the kind that makes you sweaty and sore, but now it is a regular part of my practice. Even after I was physically able to go back into intense workouts and vinyasa classes, I kept doing yin and restorative classes as much as possible. The surgery and its consequences felt like a really unfair interruption in the journey to opening our gym, but ended up contributing to the way I practice and teach yoga in a really big way.

After we opened and I was getting deeper into yoga and working towards the more challenging balances and inversions, I realized it was helping me with CrossFit. A few weeks of working on a particular arm balance somehow got my hanging power clean to 80lbs. Several months of teaching vinyasa classes and suddenly I am banging out 15 pull ups in a row.  A regular yin practice helped me to be able to recognize when an aching muscle needed rest. But being in our gym every night with the dedicated CrossFitters who are always trying to best their last score or heaviest weight all while developing an innate ability to listen to their bodies and pushing themselves to achieve amazing things shapes my attitude about the sport. CrossFit, when practiced and coached thoughtfully, is a lot like yoga. The most dedicated do it every day, do mobility exercises to stave off injury, read everything they can get their hands on about it, develop strong friendships with classmates and push themselves to do try new and exciting things with their bodies…just like yogis. The challenges presented by CrossFit helps prepare practitioners for challenges in their daily lives…just like yoga. So I began to try to do prescribed weight as much as possible and started doing almost all the WOD’s (workout of the day) every week. We also started following the Paleo  diet, which was so life-changing it deserves another post. After almost a year of working towards prescribed weight, I finished almost five rounds of this year’s games workout 12.3. I had never push-pressed 75 lbs. for a whole workout before. With every passing milestone I reach in CrossFit, my yoga practice reaches new depths, and my students get a more thoughtful teacher. I’ve always known there is a deep connection between mind and body,  but never has it been so pronounced as after a tough week of CrossFit.

The stress of the surgery and it’s aftermath, running a new business and working full time is heavy. But even on the hardest days, I know that if I can make it to my yoga mat, a CrossFit class, or both, the rest of the day will be better.  Challenging my body (and other people’s bodies) to do something amazing — whether it is my heaviest power clean or mastering flying pigeon — makes me a little more confident that I can handle the physical and emotional demands of whatever comes next.


Intense times for CrossFitting yogis

If you are participating in the CrossFit games with us, you are probably in need of some serious R&R. Even if you are regularly attending yoga classes, you could seriously benefit from some extra stretching. Here are a few moves that will stretch out some of the major areas we are using the most in the games WODS.

1. Childs pose with a block: place a yoga block at the top left corner of your mat. Place your right hand on the block firmly, then sink back into child’s pose. If you don’t feel an intense stretch down the outside of your arm all the way into the shoulder area, move your hips a little to the right. Keep this for about sixty seconds, then repeat on the other side.

2. Knot pose: this one is especially for those of us who have completed 12.3 (those heavy push presses were murder!). This is just like child’s pose, except you will place one arm across your chest and then lie down on it, squaring the chest to the mat as much as possible. The other arm is extended past your head. Give it a minute or so on each side.

3. Intense quad stretch: Place one knee directly against the floor touching the wall with your shin flat against the wall. The other leg will be in front of you (like a kneeling pose or lunge). At first, you may need to hold the pose supported on blocks, but try to move your shoulder blades towards the wall. Hold for at least sixty seconds, and be sure to breath deeply the whole time. This one can be incredibly uncomfortable, but it liberates your quads like nothing else when practiced regularly.

4. Updog or press ups: Protect  your back with a few of these each day! Start on your stomach, placing your hands firmly on the mat somewhere near your rib cage (exact placing of hands will vary from person to person depending on your flexibility). Press up until your arms are straight. Keep your neck neutral by looking straight ahead. Hold for a few seconds and repeat 8 to 10 times.

If you’ve already completed 12.3 this week I strongly encourage you to come to yoga at 9 a.m. this Saturday!

Christmas Eve yoga cancelled

Just a reminder: we will not have Saturday yoga classes on December 24. Have a fantastic holiday!


Welcome to our new Living Social students! If you have any questions about our classes, please call us at 817-878-5777.

Meet Sarah Zedler, our newest teacher

Sarah Zedler is a longtime friend of ours and she is working to complete her YogaFit certification.  Below, she shares some photos and thoughts about her certification class, along with her personal yoga story. Come welcome her at the studio!

Pam Rosenthal-Assistant Instructor, Sarah Zedler-Trainee, Dr. Linda

YogaFit brought Master Trainer Dr. Linda Rowe to Fort Worth for an 18 -hour training seminar September 10th and 11th. Dr. Rowe is a YogaFit  RYT 500 Senior Master Trainer and licensed chiropractic physician. She is the creator of YogaFit’s 300 Hour Therapy Program, star and author  of YogaFit’s YogaBack(tm) DVD and has been with the company since 1998. Almost thirty instructors/trainees participated. YogaFit vinyasa  yoga is part of the hatha tradition and emphasizes doing yoga safely and creating an experience free of judgment and competition. The training overed principles of spinal alignment, creating a compassionate atmosphere in the classroom, and a detailed explanation of foundational poses in yoga.

My name is Sarah Zedler, and after practicing yoga around Fort Worth for ten years, participating in a training that emphasizes the biomechanics of yoga was perfect for me! Dr. Rowe was able to explain why injuries occur as well as teach us how to keep our students safe. I am so excited to ring this knowledge and the YogaFit method to the mat!

Here’s my yoga story. After getting married in 2000, moving Fort Worth (a large city to me), getting a new job, and dealing with my husband’s passive-aggressive dog, running on the treadmill just wasn’t providing enough stress relief anymore. I signed up for a lunchtime yoga class at the downtown YMCA and have been practicing yoga ever since. Now that I’m a mom, I’ve become passionate about core strength and ways to engage and strengthen the muscles so we can lift our kids, our grocery sacks, or our CrossFit weights while protecting our lower backs. Fitness has always been so much a part of my life that I’m not myself without it. I’ve been a college basketball player, martial artist, kickboxer, barre student, and yogi. My passion is to help my students feel empowered and joyful when they practice yoga.

Sun Salutation A tutorial

Sun Salutation’s are a great warm-up for any workout, including CrossFit. Cherie Schooley demonstrates Sun Salutation A in the video below. Try linking it together four or five times.

Headstand tutorial

Antother great mini-tutorial by Brandt yoga instructor Cherie Schooley! This one is a step-by-step guide to getting up into headstand. Enjoy!

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