Facebook Class:-


Thank you for joining me. For the next few months… (until end of October – twice a month), I will be offering not only the basics, the fundamentals but more advance techniques in Yoga, and more!

Yoga Fundamentals will be presented in 2 parts. Today will be part 1 and tomorro will be part 2!

So get on your Yoga Gear and Get ready for Yoga Fundamentals!


Welcome everyone! I am so excited to have you joining me today! I have a lot of fun information to share, but first, let me tell you a little bit about myself.

In 2008, I decided to quite smoking after on and off battle with quitting. Then came the fast climb with the after smoking binge and weight gain. With the past 2 yrs, attempting to lose weight, then gain back just as much, I came across a page for a support group for Healthy Weight loss! I went through various pills and diets with little or no help. So after a long and tedious search, I came across Valentus on a former classmates page, and signed up as a Distributor who also uses the Valentus Products…. and I’m now drinking coffee to lose weight!!! Yes, that is right! I am drinking Valentus Slim Roast Coffee to help control my cravings, appetite and to also lose weight! Keep tuned in for more info:

At the same time I am making money being a Health and Wellness Distributor. I I also have my own business as an Affiliate for Weight loss Companies.

Started with Valentus Canada October 2016.

My website is and to signup and take the free tour:

The Basics

First and foremost, yoga is not about advanced poses, but the process of getting there. This is a lesson many forget. The hardest thing to remember in yoga is it’s not about ego. The second you start comparing yourself to the person next to you, you’ve given in to the ego.

Your flexibility level or ability to balance doesn’t matter. These are things that will improve over time. Even practiced yogi’s have off days! One week you might be able to balance in a standing pose without wavering, and the next could be a whole different experience.

Ultimately, the goal is to learn how to work through the challenges on the mat and translate your success to challenges off the mat as well.

Tips for Leaving Ego Behind!

Letting go of self-judgments can be challenging. We’ve unknowingly programmed our brains to judge ourselves, sometimes rather harshly. To have a successful and enjoyable practice, leave your ego at the door and just experience whatever happens during class. There’s no right or wrong here!

Try these steps:

  • Recognize that you are NOT your ego!

Yoga fosters an environment to connect with your inner-self and should not be seen as a competition with others or yourself.

  • Don’t judge or compare!

Yoga is a non-competitive sport, so there’s no need to judge or compare. Yoga teaches compassion, so start by showing yourself compassion by not judging yourself negatively.

  • Stop making excuses!

There are no ‘good’ or ‘bad’ days, just different. Excuses can quickly turn into limitations. Recognize your abilities and accept your flaws.

  • Replace separation with collaborating!

When comparing yourself, you create a separation from others. Conversely, you become more open to the positive energy of those around you, creating a deeper sense of connectedness, by internalizing your practice.

  • Practice gratitude!Incorporate gratitude into your practice. There’s much to be grateful for, yourself for going to class, your instructor for leading your journey, and your fellow yogi’s for sharing a new experience with you.

From the Beginning:

The word yoga is first mentioned in a sacred Indian text, the Rig Veda. Yoga was, then, slowly developed by ‘mystic seers’ who documented their practices and beliefs in the Upanishads, another text containing over 200 scriptures.

The Upanishads specifically reformed the yogic idea of ritual sacrifice from the Vedas into teaching the internal sacrifice of the ego through self-knowledge, action, and wisdom.

The first organized demonstration of yoga appeared in the second century in a text called Patanjali’s Yoga-Sûtras. This is where the 8 Limbs of yoga as a path to enlightenment was developed. These Yoga-Sûtras still strongly influence most styles of modern yoga practiced today.

Next, we’ll take a deeper look at the 8 Limb teachings.

Eight Limbs of Yoga!

The eight-limbed path forms the framework for every yoga practice. You’ll notice only one limb mentions postures, which is what yoga is often most known for.

The practice of yoga is a personal one, meaning each individual person can decide how many branches they wish to incorporate into their practice.

To reach the ultimate goal of enlightenment, however, each limb should be practiced:

  • Yama: Universal morality
  • Niyama: Personal observances

  • Asanas: Body postures

  • Pranayama: Control of the breath

  • Pratyahara: Control of the senses

  • Dharana: Concentration and cultivating inner perceptual awareness

  • Dhyana: Devotion, Meditation on the Divine

  • Samadhi: Union with the Divine

Each limb builds on the next. To reiterate, if your goal is to reach enlightenment, it is believed you must first master the first 7 limbs before advancing to the 8th.

A Deeper Look:

Here we’ll briefly touch on the first, second, and fifth limbs. We’ll talk in more detail about the third and fourth limbs pertaining to the postures and breath later in this presentation.

Yamas and Niyamas:

These limbs are considered the ethical rules of behavior, universal morality, or personal observances.

Yamas describe our outward attitude towards people and things.

The 5 yamas include:

  • Ahimsa – Compassion for all living things
  • Satya – Commitment to Truthfulness

  • Asteya – Non-stealing

  • Brahmacharya – Sense control

  • Aparigraha – Neutralizing the desire to acquire and hoard wealth

  • Niyamas describe our inward attitude towards ourselves.

    The 5 Niyamas include:

    • Sauca – Purity
  • Santosa – Contentment

  • Tapas – Disciplined use of our energy

  • Svadhyaya – Self study

  • Isvarapranidhana – Celebration of the Spiritual

  • Pratyahara:

    This is the practice of the withdrawing of the senses from attachment to external objects. The goal is to focus the mind, such as through meditation, which will cause the senses to become extraordinarily sharp. Put simply, pratyahara addresses our emotional imbalances that allow outside events to prevent us from achieving inner peace and tranquility.


    This limb focuses on breath control, an integral component to the practice of yoga.

    Breath is important to restore and maintain health and to promote evolution. Relaxation and balance are a result of the joining of the in-flowing and out-flowing breath.

    The breath works hand-in-hand with asanas, or otherwise known as yoga poses. According to the Yoga Sutra, the combination of breath and movement are considered to be the highest form of purification and self-discipline for the mind and the body.

    The most common breath is called Ujjayi (pronounced ooh-JAH-yee). This breath helps calm the mind and warm the body. The goal is to completely fill your lungs, while slightly contracting your throat. The breath is performed by breathing entirely through your nose.


    How to use Ujjaya:

    1. From a seated position relax your body, jaw, and tongue.
  • You’ll start by inhaling and exhaling through the mouth.

  • On the exhalation, slightly contract the back of your throat, and softly whisper the sound, “ahhh.”

  • When you feel comfortable controlling your throat during the inhalations and exhalations, gently close your mouth and begin breathing only through your nose.

  • Allow your inhalations to completely fill your lungs followed by fully emptying your lungs on exhalations. Your breath should now be audible.

  • This breath will be maintained throughout your yoga session. As you master the breath you will connect the breath to movement of the poses.

  • At the heart of yoga is the belief that consciously practicing breath control exercises will positively impact your physical, mental, emotional, and spiritual well-being.Additionally, maintaining a steady, rhythmic breath is the single most important part of your yoga practice to calm your mind and bring awareness to the present moment. The increased oxygen entering the body through Ujjayi specifically is calming for the mind and strengthening of the body. This powerful breath will help release pent-up emotions and stress.


    Most people are familiar with the benefits of asanas as improved health, strength, balance, and flexibility.

    Poses are developed to challenge and explore emotions, concentration, intent, faith, and unity between the physical and the ethereal body. As we learn to create a balance between our mental world and spiritual experience asanas allow us to explore our mental attitudes and strengthen our will.

    Asana practice will improve your state of health, while learning to control the breath will harmonize the flow of energy.

    What to Expect!

    Here are some tips for getting the most out of your first yoga class:

    Start by researching class styles in your area. Look for a style and level to best fit your fitness goals. Many instructor bios can be found online as well.

    Once you decide on what class you’ll be attending, keep an open mind. In other words, leave your expectations at home! You may have to try several classes before you find the right fit for you.

    Some studios require a waiver to be completed on your first visit, so be sure to arrive early. Arriving early also gives you a moment to speak with the instructor. They can give you an idea what to expect during the class and you can inform them of any limitations or injuries you have so they can provide modifications or tell you any poses to avoid.

    Be sure to wear comfortable clothing. Something that’s flexible is ideal such as, shorts, leggings, or yoga pants.

    Most studios can provide a mat if you don’t have one. Bring a towel and water bottle. And don’t forget your positive attitude!


    Now that you have a better understanding of yoga’s rich history and what to expect for your first class let’s talk about some basic poses!

    Here is a list of poses we will discuss including the common names and types of pose. Don’t worry, you aren’t required to know all the names! The more you practice the more familiar you will become with these.

    Mountain Pose – Standing Yoga Pose

    Forward Fold – Forward Bend Yoga Pose

    Chair Pose – Strengthening Yoga Pose

    Low Lunge – Standing Yoga Pose

    Upward Facing Dog – Chest Opening Yoga Pose

    Downward Facing Dog – Strengthening Yoga Pose

    Child’s Pose – Restorative Yoga Pose

    Cat-Cow Pose – Core Yoga Pose

    Bridge Pose – Yoga Backbend

    Corpse Pose – Restorative Yoga Pose

    Sun Salutation

    Many classes will begin with a series of postures to warm, strengthen, and align the entire body called Surya Namaskar, or Sun Salutation. There are many variations, but this is considered the classic version:



    Forward fold

    Low lunge

    Upward facing dog

    Downward facing dog

    Low lunge


    This is often repeated several times and flows are built upon this initial sequence.


    This concludes part 1 oF Yoga Fundamentals. Be sure tomorrow for part 2.

    Thank you for taking the time to experience my class – Yoga Fundamentals Facebook Class – Part 1.

    Namaste is a way of giving thanks. This gesture is seen as one bows forward with both hands together at the heart.

    If you have any further questions, please post them below and/or email me at
    I am happy to provide support on your journey through yoga!

    Let me know if you have any questions – I am here for you!

    For more ways to start and maintain a healthier lifestyle, sign up for my Health and Nutrition Newsletter today!
    Join my Healthy Support group and learn more about healthy Nutrition!
    And in my Healthy Recipes Group, get awesome, but healthy tasting recipes here…
    Check out our Valentus products
    and our Health & Body Naturals
    If you would like samples or more info, pm me on how!
    Copyright © 2018 KJensifyme Healthy | Katharine, All rights reserved.
    Health-Fitness and Nutrition
    Our mailing address is:
    To ensure you keep seeing KJensifyme Healthy | Katharine, besure to hit the Follow Button… And email to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!
    Affiliate Link Disclosure:
    Please be aware that when possible we use affiliate links along with product recommendation emails. We research all potential recommendations and bring you only program and product recommendations from the vendors we believe in.



    (courtesy of

    Drinking coffee doesn’T have to be boring! Liven it up with different variations of coffee! Here is a delightful Chocolate SWIRL TIRAMISU! Enjoy!

    YIELD 4 Servings


    1 cup whipping cream

    1/2 cup mascarpone

    1/4 cup powdered sugar, sifted

    1 tablespoon vanilla extract

    3 1/2 ounces dark chocolate, melted

    2 tablespoons espresso, cooled

    2 tablespoons coffee liqueur

    12 small store-bought ladyfingers


    Place the cream, mascarpone, sugar and vanilla in a large bowl and whisk until soft peaks form. Set aside. Place the chocolate, coffee and liqueur in a small bowl and whisk to combine. Swirl the chocolate mixture through the cream mixture. Divide the mixture among 4 (1-cup) glasses and serve with the ladyfingers. (Instead of expresso, add your favourite Slim Roast Coffee! Enjoy!) For more info on Valentus coffee and other products PM me!

    #kjensifymehealthy #coffeedelights #valentuscoffee


    BulletProof Coffee

    Wanting to Give your Valentus Slim Roast a Kick!  Try Bulletproof coffee!
    Bullet proof coffee2 Ingredients:
    1 cup of Strong Coffee
    1 Tbs. of Butter
    1 Tbs Coconut oil
    *Stevia (optional)
    Make the coffee(black)
    Add the Butter and Coconut Oil
    Add Stevia if needed.
    Put in blender and blend until frothy.
    The combination of fats melt into the coffee and create a decadent coffeehouse-style drink.
    The Perks?
    You get CLA from the butter and medium-chain fatty acids from the coconut oil. These are super high-quality fats that actually turn off our fat-storing genes and switch on our fat-burning genes.
    Thanks for sharing my posts!
    Come join our KJensifyme’s Valentus Functional Group and get the info first hand!  With sharing great tips, Awesome testimonies, and more!   Join today!


    Vanilla Coffee Creamer

    Looking for a new way to drink your Valentus Coffee?  Try this recipe out!  So easy and tastes great!
    Vanilla Coffee Creamer1 14 oz can fat free sweetened condensed milk
    1 1/2 c 1% milk
    vanilla to taste
    Whisk it together until the condensed milk isn’t thick, pour into a container or bottle and seal. Refrigerate.
    You could make other flavors just by adding different extracts.
    SHARE this idea with your FRIENDS!
    Friend me on Facebook, I am always posting AWESOME stuff!:
    ✔ Like ✔ “Share” ✔ Tag ✔ Comment ✔ Follow me
    Also come join our KJensifyme’s Valentus Funtional and get first hand access to all that is new with Valentus, plus great Testimonies, Tips etc!


    If you don’t like coffee…check this out! –

    SLIM ROAST – ways to mix

    The Magic Coffee* 1/2 cup warm milk (or coconut or almond milk), 1/2 cup boiling water, SlimRoast, touch of honey
    * 2/3 water 1/3 cashew or almond milk…stick of coffee, vanilla stevia drops, add ice for cold iced coffee
    * Add milk & honey or just honey�
    * Add agave and creamer�
    * Add French Vanilla Coffee creamer (or Hazelnut or Irish Cream)�
    * Add to half a regular coffee then gradually increase SlimRoast and decrease regular coffee�
    * Add a bit of water and liquid vanilla stevia and drink it like a shooter followed by water�
    * Add to 1/4 cup hot water, splash of milk and shoot it�
    * Add almond milk and mix with a small hand mixer�
    * Add baileys!�
    * Drink it black and just warm, quickly then follow with something yummy tasting afterwards�
    * Add to 2 cups of hot water to start, then gradually decrease the water�
    * Add to your regular coffee�
    * Drink it in hot chocolate
    * Make it into iced coffee, or blended iced coffee (like a slush)�
    * Mix in with chocolate milk to camouflage the taste
    * Iced: Add to unsweetened almond milk, chocolate whey powder, touch of nutmeg or cinnamon Iced: add to almond milk, chocolate protein powder, banana and peanut butter �
    * Add organic or lactose free 10% creamer, stevia to sweeten,(Sweetleaf brand, tastes the most like sugar), then to specialize, add a dash of flavoured extract. Almond, maple etc
    And Valentus Slim Roast is just perfect for this!


    Enjoy a Breakfast of Champions!

    Valentus Prevail Slim Roast Coffee Protein Shake some mornings. Breakfast of Champs.

    In addition to helping with weight-loss from the coffee, adding protein helps:

    -Build and repair body tissues including muscle, major organs, and collagen

    -Keep hair, skin, bones, and nails healthy

    -Regulate body process including digestion and metabolism

    -Form hormones, enzymes, and immune system antibodies to help your body function properly

    Here is the yummy recipe for 16oz cup:
    1 stick of Valentus Prevail Slim Roast Coffee
    8 oz almond milk
    1 scoop  (2oz) fat-free vanilla yogurt
    1 scoop (25 gram) protein isopure coffee or plain vanilla
    1 scoop ice (4oz)
    optional half a banana (2oz)

    Enjoy and Cheers to your Health!

    #valentus #slimroast #proteinshakes #breakfastofchampions #kjensifymehealthy 

    p.m. me for more info!

    Coconut Oil Coffee Creamer- recipe

    Coconut Oil Coffee Creamer- recipe


    3/4 cup coconut oil

    1 teaspoon Ceylon cinnamon powder

    1/2 cup raw honey

    1 tbsp. raw cacao powder (optional)

    The ratios for this recipe can be adjusted to your taste, so, in case you don’t like your coffee sweet, you can skip or cut back the honey.

    Method of preparation:

    All you need to do is to mix all of the ingredients in a bowl and stir until they’re well combined.

    Then, store the coffee creamer mixture in a glass jar.


    Brew your favorite cup of coffee (valentus Coffee!), and until it is still hot, add 1-2 tablespoons of coconut oil coffee creamer to it.

    Now blend the coffee and creamer on high for approximately 5 seconds and your hot healthy coffee is ready!


    Add 2 Tablespoons of This Coconut Oil Mixture to Your Morning Coffee to Burn a TON of Calories!


    Coconut in coffee

    coffee-and-coconutReplacing processed coffee creamers with organic coconut oil is a smart move. Although it may sound strange, the result is actually quite delicious and highly nutritious. The combination of caffeine and saturated fat gives the body a lasting energy boost.
    Prepare a tropical twisted coffee drink by brewing a high-quality organic cup of coffee and place it in a blender. Add in one tablespoon of organic coconut oil, blend and enjoy.
    The resulting coffee drink is frothy and rich, with a wonderfully smooth taste that is very satisfying. If you like your coffee sweetened, add one teaspoon of coconut crystals.
    Add coconut oil to your coffee for a great way to supercharge. Give your body a burst of energy to make it through the day, not to mention all of the other amazing health benefits of coconut!

    I use my new frothier to mix up my coconut oil with my slimroast.
    HINT: Add Slimroast and a little water and coconut oil, froth and then add rest of water!
    Yum! I love drinking my Slimroast this way!


    Tis the season for pumpkin spice!  Even in Coffee, you can enjoy your favourites!
    Prep 15 m Cook 3 m Ready in 18 m 3 servings 158 cals
     3 cups hot whole milk
    4 teaspoons white sugar
    1/2 teaspoon vanilla extract
    1/2 teaspoon pumpkin pie spice
    6 ounces double-strength brewed coffee
     3 tablespoons sweetened whipped cream
     3 pinches pumpkin pie spice
    pumpkin-spiced-latteCombine the hot milk, sugar, vanilla extract, and pumpkin pie spice in a blender; blend until frothy. Pour the mixture into 3 coffee mugs to about 2/3 full. Pour 2 ounces coffee into each mug. Garnish each mug with whipped topping and pumpkin pie spice.
    This recipe offers a great alternative for those who love specialty coffee!!  Enjoy!  Can order online at a discount-
    Take the FREE TOUR Here: