Sunday, May 7, 2023

Podcast Interview by The Artful Leader

From Rachelle Archer:

“Have you ever wondered what stress you might you be holding in your body? 

In this week’s episode, my dear friend & yoga teacher Jackie Kurtz Gadd and I talk about the power in a regular yoga practice for healing the trauma and stress that is stored in the body. We both open up and share vulnerably about how yoga literally saved us during some of our darkest times and how our practice has evolved over the years. 

Jackie’s mission is to make yoga accessible for all so that everyone can find their own way into wellness,  feel less alone, and find healing in a comfortable and welcoming space.If you’re in SD, check out one of her classes at the YMCA or other community centers. They’re AMAZING! 

Have you tried yoga? How has it supported your well-being?”

Listen here or wherever you stream podcasts: Listen here or wherever you stream podcasts:

Saturday, April 22, 2023

Wellness Events at the Water Conservation Garden

Here’s some of the Spring workshops, tours, retreats at the Cuymaca College Water Conservation Garden. 


3 spots left for this Sunday’s 9:30am specialNature Therapy – The Presence of Trees. Your guide is an exceptional human and dear friend of mine who has just recovered from a foot and knee injury, yet insisted on putting this tour on her calendar even when there was no mobility and walking was not an option. She has carried a positive healing attitude and just the other day was doing a shuffle dance move in my cottage. Nature therapy is based on the Japanese “Forest Bathing” to immerse one’s senses in nature. Your guide carries a PhD in performance psychology and teaches at City College. These opportunities are rare moments of connecting breath to nature…Interbeing.


Saturday, May 13


Mind & Body Master Class – How Brain Health Is Affecting Our Emotions & Behaviors


Saturday, May 20

8:30am-2pm Spring Escape Into Yoga, Art & Nature


Sunday, February 19, 2023

Fat Burn, Muscle Burn, and Detoxing

I have few fitness pet peeves and I need to tell you about them. I'm currently studying for my Personal Training certification as part of my prep for entering a Physical Therapist Assistant program and also to enrich my knowledge base about health and wellness.

Myth 1: Lactic Acid buildup causes sore muscles. This is scientifically inaccurate and also silly to say. People latch on to the idea I think because they think "acid" and "ouch" but the explanation is more complicated and related to blood pH, ATP production from energy sources, and the body's ability to recover from exercise.

The story starts with the fact that lactic acid is the FUEL for the muscles but read for yourself.,thus%20energy%20production%E2%80%94to%20continue,of%20skeletal%20muscles%20to%20contract

Myth 2: Getting to the "anaerobic phase" during strenuous exercise is the only "fat burning zone." It's an inaccurate, mostly marketing way people refer to how you can burn fat calories to pitch pushing yourself too hard, or buying some hokey exercise plan, or just trying to sound cool when you are doing cardio kick boxing. You burn fat all the time when you are existing in your life, even when you are sitting on the couch. The percentage of fat burned depends on the type of exercise. Anaerobic work (like HIIT) kicks you into a mode where you burn a lot more calories in general and fat has high energy per gram (energy = calories = 9 per gram). You will burn fat as a fuel in a slightly higher percentage but you will also torch through carbs as well. It's just fat is a slightly higher percentage of calories burned at high intensity than at low intensity. But it's not the only way to burn fat, just letting you know, so that you don't end up in a puddle trying to run 10 miles thinking it's the only way to do this. Plus you CANNOT spot reduce. In fact, mixing up aerobic (not as high intensity) as well as anaerobic is the best way to train your body.

(There's more to this, that involves understanding slow and fast twitch muscles, how mitochondria get energy - ATP - from fat and carbohydrates, but hopefully there is enough info here to help you understand that the body gets energy from both molecules).

Hobson, Katherine. “The 'Fat-Burning Zone': A Fitness Myth Debunked.” U.S. News, 3 Mar. 2009, Kelliher, Steven. “Aerobic Versus Anaerobic Fat Burning.” LIVESTRONG.COM, Leaf Group, 11 Jan. 2014, Tremblay, MSc Sylvie. “Fat Burning Vs. Carbohydrate Burning.” LIVESTRONG.COM, Leaf Group, 18 July 2017,

Myth 3: Yoga spinal twists and hot yoga detoxy the body. No no a thousand times no. First, spinal twists are actually abdominal and spinal muscle twists. They can be active (often done seated) or more passive (often supine). Any time your body is working against gravity the pose should be active to support body weight. Supine with support (blocks blankets bolsters) can be taken more passively to stretch muscles versus create tonality. But the internal organs are really not affected that much - they are too deep to be actually "squeezed" in any detoxing sense. Kidneys (and liver) filter blood - that's what they do to eliminate waste as part of their actual function (and return nutrients back to the blood).  You can create a intestinal compression that might assist digestion, but toxin removal, other than a catchall and misleading term, is not part of the twist benefits.  Twists can enhance mobility and done properly assist with back health.

As for hot yoga, saying that you sweat out toxins is inaccurate and perpetuates delegitimization of yoga as a viable form of health and wellness by making instructors sound scientifically ignorant. Hearing people in my profession, who are supposed to study anatomy and physiology, blindly parrot what some uninformed other teacher imparted to them is frustrating. 

What really happens in hot yoga? You sweat, and you can stimulate a large increase is BPM due to your body not being able to cool down as efficiently, so your body temperature controlling centers send more sweat to the skin in a effort to "for the love of all that is holy cool this organic system down." As long as you stay hydrated (and by the way you are supposed to completely replenish the sweat "weight" you lost for optimal health), you can improve your cardiovascular and circulatory systems and feel good for having worked out. You've also consumed calories (and when you exhale the CO2 that's the byproduct of metabolism aka calorie burn). But there is no detoxification (unless you consider water and salt "toxins").

All this is said with the purpose of helping you think anatomically and physiologically correctly about how your body works, so that you prevent injury, move with attention to intention, and feel good in your skin! 

Monday, January 2, 2023

Welcome to 2023 Yoga!

Because we are starting off our New Year's schedule on a Tuesday and we rearranged some classes, I wanted to post a summary update:

• La Mesa Library Chair Yoga starts Wednesday 1/4/23 at 11:00 AM.

• Bonita Library Chair Yoga starts Monday 1/9/23 at 11:00 AM.

• Serra Mesa Library Chair Yoga starts Tuesday 1/3/23 at 11:30 AM.

• Park De La Cruz Rec Center Fun Fitness (eight-class session for active older adults) starts Friday 1/27/23 at 12:30 PM (register at

• PDLC Demonstration of Fun Fitness on Friday 1/13/23 from 11:30-2:30 PM (Call 619-229-7362 to register).

• YMCA (Copley-Price) classes restart on 1/3/23 with the same schedule: Active Yoga at 8:30 and Gentle Yoga at 9:30 on Tuesdays, Vinyasa Yoga at 9:30 on Sundays.

• Water Conservation Garden Chair Yoga restarts on Thursday 1/5/23 at 9:15 AM in the Gazebo (Education Center on wet/cold days - ask at the kiosk). 

• San Carlos Library Kids Yoga restarts on Wednesday 1/6/23 at 2:30 PM.

Happy New Year and I hope to see you "on the mat!"