Sometimes when we meditate, we forget about the body.
And sometimes when we care for the body, we leave out the mind.
Why not exercise the body and the mind….together?

Calm and Strong
4 Week Program

*See below for all program dates & times


What is Calm and Strong?

Each 1hr class is lean, fun, and to the point, covering both meditation and exercise from a scientific, spiritual, and progressive viewpoint.  Participants are trained in both meditation AND movement, which includes yoga as well as High Intensity Interval Training (HIIT) workouts designed to create positive changes in both the body and the mind.

And the amazing component of this particular program is that we actually learn how to meditate while we move and exercise.

Research shows very clearly that when we couple exercise with meditation, the results can be 500 times more effective than anti depressants for elevating mood and mindset.

See, the reason most people either don’t like to exercise or don’t stick with it, is because exercise – by design – creates discomfort in the body…and nobody naturally likes discomfort.  But when we train our mind to be calm and stable amidst the discomfort of the exercise itself, it transforms the experience.

Literally one of the best classes I’ve ever taken in my whole life.  I’m not only leaner and stronger, but because the program combines the exercise with meditation, I’m now doing my meditation with a lot more consistency as well.

Calm and Strong Student, 2017

Each participant also receives 4 MP3 audio recordings of both the meditation and exercise, and video recordings of the exercises, so you can practice on your own throughout the week….20 minutes of practice a day in both exercise and meditation!  Totally doable, and totally designed to be be done anytime, anywhere….all you need is about the space of a yoga mat.

Also included is lifetime access to the online version of the program.

**Modifications of the exercises are offered to include all body types, fitness levels, and physical limitations.  If you have a specific injury or physical limitation, modifications are offered for every exercise.**

**Though many of the HIIT exercises are short in duration, they are designed to get the heart rate up, fatigue the muscles to build strength, and develop some flexibility.  It’s a cardio workout.  BUT PLEASE NOTE: Modifications can be made for all body types and fitness level!**

This class is perfect if you’re out of shape, if you’re in shape and want to take things to the next level by bringing in the meditation, and for everyone in between.

Breakdown of Weekly Sessions

  • 30 minutes of instruction/ discussion of mindfulness, meditation, nutrition, & exercise
  • 10 minutes of instruction/ demo on week’s HIIT exercise
  • 10 minutes of meditation practice
  • 10 minutes of High Intensity Interval Training

From Michelle

Michelle DuVal – Director of TMC Albuquerque
“One of my favorite classes to teach and be a part of because, quite frankly, it works so effectively.  Doing the exercises in these short bursts not only works with the science of how to build a stronger and leaner body (which I’ll share with you in the program) but also has totally transformed how I myself relate to my exercise.  I used to slog away for 45 minutes on the stairmaster….only to feel tired for the rest of the day.  And then on top of that I’d need to make the time for my meditation.  With the Calm and Strong program, not only do I feel better and just more physically fit, I absolutely love bringing my meditation into the exercises themselves.”  Click here for Michelle’s bio.


Choose the program dates & times that work for you.
Please note: each session 1-4 focuses on
different meditations and HIIT workouts,
so no two classes are the same.
All classes are from 5:30-6:30pm.
Cost: $150

Day Course in Mindfulness Dec 1 2018

Calm and Strong February Program

$150.00 Learn More
Day Course in Mindfulness Dec 1 2018

Calm and Strong June Program

$150.00 Learn More
Day Course in Mindfulness Dec 1 2018

Calm and Strong July Program

$150.00 Learn More
Day Course in Mindfulness Dec 1 2018

Calm and Strong October Program

$150.00 Learn More
Settling the Mind on the Breath Meditation

Breathing can be an immediate tool for calming the central nervous system. This short meditation can be done anytime, anywhere you want to take things down a notch and ease your stress.

I hope so much it helps,

Body Scan for Relaxation

The next best thing to sleep is rest. If you can use this meditation to help you move into a state of rest, you are at least now moving in a good direction. So don't be discouraged if it doesn't put you right to sleep. Use it to put you to rest, and then see what happens.

I hope so much this helps,

Focusing the Mind Meditation

If you Google what the top ten most successful people do on a daily basis, more than half say they meditate.

When our mind gets scattered, it's hard to be efficient and effective. Try this short practice to interrupt any overwhelm and refocus the mind.

Hope it helps!


One of the most important practices
toward developing mindfulness, this
meditation increases our ability to
use the mind to relax the body.
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