Oxygen Yoga and Fitness - Upper Richmond

09/27/2026

staying hydrated is a Big part of your workout! 🔥💦 with all the heat, movement, and sweat happening in the studio, your body needs plenty of water to keep you feeling your best.

so, before you head into class, make sure your water bottle is packed and ready to go! 🧴✨

09/26/2026

09/25/2026

VINYASA vs. SUN SALUTATION

What’s the difference?

SUN SALUTATION
A fuller sequence often used to warm up the body:

Upward Salute → Forward Fold → Half Lift → Forward Fold → Plank → Chaturanga → Up Dog → Down Dog

VINYASA
A shorter sequence often used to transition between flows:

Plank → Chaturanga → Up Dog → Down Dog

Both connect breath with movement while building strength, mobility and body awareness.

09/24/2026

PUMPKIN PROTEIN BALLS

A simple fall snack packed with protein, fibre and pumpkin spice flavour.

INGREDIENTS
• 1 cup rolled oats
• ½ cup natural peanut or almond butter
• ½ cup pumpkin purée
• ⅓ cup ground flaxseed
• ¼ cup h**p hearts
• 2–3 tbsp maple syrup
• 1 tsp cinnamon
• ½ tsp pumpkin pie spice
• 1 tsp vanilla
• Pinch of salt

DIRECTIONS
Mix everything together until well combined. Chill for about 20 minutes, then roll into bite-sized balls.

Store in the fridge and grab one when you need a quick snack.

WHY WE LOVE THEM
Pumpkin adds fibre and nutrients, while nut butter, h**p hearts and flax provide plant-based protein, healthy fats and staying power.

09/23/2026

HOW TO DO A PUSH-UP PROPERLY

Every push-up works your chest, triceps, shoulders and core. Your hand position and elbow path simply change which muscles receive more emphasis.

Chest-focused push-up:

• Place your hands slightly wider than your shoulders.
• Angle your elbows slightly back—not straight out to the sides.
• Lower your chest between your hands.

Triceps-focused push-up:

• Place your hands about shoulder-width apart.
• Keep your elbows close to your ribs.
• Lower your chest toward your hands while maintaining a strong plank.

For both variations:

• Keep your body in one long line.
• Brace your core and keep your hips level.
• Lower your chest with control.
• Press the floor away without locking your elbows.

HOW TO PROGRESS TO YOUR TOES

Begin from your knees, maintaining a straight line from your head to your knees.
Practise slow lowering push-ups from your toes, then return to the top from your knees.
Try a few full push-ups from your toes before returning to your knees.
Gradually increase the number you complete from your toes.

Quality matters more than depth or repetitions. Choose the level that allows you to maintain control from beginning to end.

09/22/2026

POSE OF THE WEEK: WARRIOR III

How to:

Shift your weight into one foot and soften your standing knee. Hinge forward from your hips as you extend the opposite leg behind you. Keep your hips facing the floor, engage your core and reach through the crown of your head and lifted heel. Hands can stay at your heart, reach forward or extend alongside your body.

Strengthens:

Core, glutes, legs, ankles and back.

Stretches:

Hamstrings, calves and hips.

Benefits:

Improves balance, stability, posture and concentration while building full-body strength and control.

Move slowly, keep your standing knee soft and use a wall or block for support when needed.

09/21/2026

WEEKLY MANTRA

“I allow myself moments of stillness within busy days.”

Stillness doesn’t require perfect silence or unlimited time. It can be one deep breath, a quiet pause or a few moments to reconnect with yourself.

Even on the busiest days, you are allowed to slow down. A small pause can create space to reset, refocus and move forward with greater intention.

09/20/2026

TRY ONE WEEK AT OXYGEN

Curious about heated yoga and fitness? Our One Week Trial gives you the opportunity to explore our classes, meet our instructors and find the movement that feels right for you.

From relaxing Deep Stretch and energizing Flow to strength, cardio, Barre and Fit-lates, there is something for every mood and movement goal—all in our FAR infrared-heated studio.

One Week Trial: $19

Download the free Oxygen Yoga & Fitness app and select Upper Richmond to get started.

09/19/2026

PUMPKIN SPICE OVERNIGHT OATS

A simple, seasonal breakfast packed with protein and fibre to help keep you satisfied and energized.

Ingredients:

• ½ cup rolled oats
• ½ cup plain Greek yogurt
• ½ cup milk of choice
• ⅓ cup pure pumpkin purée
• 1 tablespoon chia seeds
• 1 tablespoon h**p hearts
• 1–2 teaspoons maple syrup
• ½ teaspoon pumpkin pie spice
• A small splash of vanilla
• Pumpkin seeds or chopped walnuts for topping

Directions:

Add everything except the toppings to a jar or container and stir well. Cover and refrigerate overnight, or for at least four hours. Stir again before serving and add your favourite toppings.

If the oats are thicker than you like, simply mix in an extra splash of milk. Enjoy cold or gently warmed.

09/18/2026

HOW TO DO A STANDING DUMBBELL ROW

A standing dumbbell row primarily targets the muscles of the back—but your position and pulling path matter.

Set-up:

• Stand with your feet hip-width apart and your knees softly bent.
• Hinge forward from your hips, keeping your spine long and core engaged.
• Allow the dumbbells to hang beneath your shoulders. Your grip may change depending on the variation, but keep your wrists straight and aligned with your forearms.

The movement:

• Pull your elbows back toward your hips.
• Bring the weights toward your waist or lower ribs—not toward your shoulders.
• Gently squeeze your shoulder blades together.
• Lower the weights slowly and with control.

Common mistakes:

• Standing too upright instead of maintaining a hip hinge.
• Pulling the weights too high toward the chest or armpits.
• Allowing the elbows to flare too far out.
• Shrugging the shoulders toward the ears.
• Using momentum instead of controlling the movement.

Think: long spine, weights low, shoulders relaxed and wrists strong.