Benefits of yoga and meditation. Walking your Talking.

Benefits of yoga and meditation. Walking your Talking.

I have been reading the study published by the National Library of Medicine at this link, on the benefits of Yoga, Meditation, and Mind-Body Health in increasing BDNF, Cortisol Awakening Response, and Altering Inflammatory Marker Expression.

What I found interesting is that science is backing up what sages of the past have told us in many different ways. The benefits of meditation and mindfulness have been the base of Buddha’s teachings. Those teachings are basked on the importance of love and compassion. Many texts of the past have described the benefits of yoga postures and pranayama, what we mistakenly call breathwork. While I feel there is a bit more awareness regarding these topics, still today I feel there is Extraverted Sensing towards science. The ES is leading to being focused on the outside, the information. We all talk about the benefits of the yoga practice. Yea, we all know everything and even more about everything. Yea, we follow so-called influencers on socials. But what is it that is missing here? A real hands-on practice. That is when everything becomes more difficult. We know but we do not do. We talk but we do not walk our talk. I learned, in my humble 19-year of experience, that there is no better science than the awareness regarding what makes you feel good and healthy. And I am not talking about doing what you like and avoiding what you dislike. I am talking about the awareness of what you need to do to be better physically, emotionally, mentally, and energetically. Challenge yourself. Everyday. And then you can back up your discovery with your own experience. That is the best science ever.

Yoga & Weight Training

Yoga & Weight Training

Yoga & Weight Training

Practicing Yoga & Weight Training is like having your PB & Jam Toast: you benefit from muscle building, but you also get muscle endurance, balance, and flexibility.

The impact of “eating your PB & Jam Toast” is understandable: if you only lift weights, you only benefit from strength building at the expense of flexibility.

Why adding yoga is beneficial

Adding functional yoga movements to your weight-lifting routine allows you to maintain dexterity, muscle endurance, and flexibility. Slow and constant pace, holding the posture for an extended time to tense muscles, apply contraction and compression between the tissue is what your body needs to be healthy.

On top of that, the emphasis on breathing we put during our class allows you to get rid of the practice of holding your breath. That occurs when your body and mind are under tension and pressure. This is a bad pattern and can easily become a habit that can be eliminated with breathing exercises which is one of the big components of the yoga practice.

By becoming aware of your breathing and oxygenating your body more you can benefit more from the muscle-building workout.

By adding functional Yoga movement to your wellness routine, you can improve your range of motion and encourage better posture and you’ll be far less likely to get injured by weight lifting. A better range of motion equals a safer weight lift.

Stress Management

Are you looking for Stress Management activities? Yoga and meditation are major stress relievers, which promote better emotional health. Strength training can help to control anger and aggression with explosive movements. That, combined with Yoga and meditation, can help you to end that feeling of being in control and become more relaxed.

There is no absolute: keep lifting but add functional Yoga movements and meditation for your mental and body wellness.

When I cofounded FRY is here to help you to manage your strength practice, stretch your muscles and tissue, add breathwork to your schedule, and learn how to meditate, how to relax, and how to use positive affirmation to better your life.

You are not alone!

FRY is your 24/7 Buddy Support System

Check out for more contents and details.

Our Beautiful Monsters

Our Beautiful Monsters

I was reading an article by Tsoknyi Rinpoche on How to Make Friends with our Beautiful Monsters. I had a feeling to share that experience. I found it aligned with what we offer at FRY when we talk about the relationship with need to have with the movement and the feelings that come from it.

Anger, fear, envy. You name it. Those are all feelings we experience in our life. Instead of fighting them make friends with them.

To better your life you might decide to read some self-help books written by well-known authors. Some of you had the fortune to talk to some mentors. And it seems you get it up in your head. It seems you have a clearer vision of your life experiences. Yet, you are still stuck in the same emotional and energetic habit patterns. That happens because there is no communication between mind, body, and feelings. Your understanding is not digested at the level of body and feeling. It is at the level of the intellectual mind. It is not deeply integrated.

We often feel ashamed of our emotional patterns that make our lives and relationships difficult. We resist and react to what we feel. We hate what we feel. We just want all our feelings to go away.

As suggested by Tsonknyi Rinpoche, we need to learn to look at them as “Beautiful Monsters”. If we think of them as just “Monsters”, we solidify our aversion toward them, which are really just parts of our own minds. If we think of them as just “Beautiful”, however, we are denying the destructive potential they have and the suffering they can cause.

It’s important to understand that they are both friends and enemies. It is like looking at your hand: it has two sides; it exists with two sides. You cannot consider the functionality of your hands by only considering one side. The bottom side of the hand exists because its top side exists.

Our “Beautiful Monsters” are like ice. Their nature is water. We don’t have to destroy the ice but melt it and free it and let it flow. Our “Beautiful Monsters” are like that. They are frozen patterns of reacting and resisting. To melt the ice and so our “friendly enemies”, we need to use the warmth of our kindness toward them, without any judgmental mind. Having a “handshake attitude” between our awareness and our feelings. Not running away from our feeling. Not fighting them. Just meeting them in full awareness.





I am happy to announce that FRY Creators CEO Julia Long & Director Sasy Cacace are leading 5-hour FRY The Method workshops & classes ACROSS CANADA to the west starting on June 4, 2022.  

FRY will be hosted in:

  • Sudbury at “A Space to Breathe Inc”,
  • Sault Ste Marie at “Peaceful Warrior Wellness Studio” and
  • Calgary at Balance Mobile Body Inc. (FLOWTION)

There are still some slots open if you would like to host a session for your Department. Contact us for more details and to BOOK. 519-770-YOGA(9642) or email:

Cities with a few spots/dates available:

  • WINNIPEG MB June 15th
  • REGINA SK June 18th
  • CALGARY AB June 21st
  • EDMONTON AB June 23rd
  • FORT McMURRAY AB June 25th
  • JASPER/BANFF AREA June 27th, 29th
  • VANCOUVER BC July 5th

Workshop Learning objectives:  

  • Learn how to manage mental health, injury-prevention, stress and build resilience in active, high trauma jobs;
  • Understand the science behind and impact of breathwork, functional movement (energetic yang and deep tissue stretching yin), relaxation techniques, positive affirmations and meditation on mind-body wellbeing; and
  • Experience the effect of a FRY The Method class on the nervous system, the physical body and overall wellbeing.

I would love to see you, First Responders, in person.


The Impact of Mindfulness Training on Police Officer’ Stress and Mental Health

The Impact of Mindfulness Training on Police Officer’ Stress and Mental Health

The Impact of Mindfulness Training on Police Officer’ Stress and Mental Health

The impact of mindfulness training on Police Officer has been scientific monitored. Stress and repeated traumatic exposure have similar effects in the brain as experiencing a traumatic event launching PTSD. They contribute to elevate rates of mental illness and suicide in policing and violent and aggressive police officer’s behaviour that impacts the community they serve.
Daily exposure to direct and vicarious trauma, organizational stressors and police-community tension contribute to elevate rates of post-traumatic stress, depression, alcoholism, and suicide in police officers. The fatigue and burnout and absence of effective emotion regulatory strategies in the law enforcement contribute to aggressive and discriminatory policing practices, leading to distrust and anger toward the police.

Prolonged activation of the hypothalamic-pituitary-adrenal (HPA) axis that is the precursor of the stress response, what triggers the Sympathetic Nervous System and excessive cortisol release contribute to dysregulation of the biological systems influenced by cortisol. Among other deleterious consequences, prolonged HPA axis activation lessens cortisol’s ability to suppress inflammatory responses. Elevated inflammation is consequently associated with post-traumatic stress disorder, depression, cardiovascular disease, and metabolic syndrome

Mindfulness Training to Reduce Stress and Improving First Responders’ Mental Health

Mindfulness training may reduce stress and aggression and improve Police Officers’ mental health. This  leads also to changes in biological outcomes and lasting benefits, as the study described below has shown.

A group of Doctors conducted a randomized controlled trial (RCT) of 114 Police Officers from three Midwestern U.S. law enforcement agencies. Doctors assessed stress-related physical and mental health symptoms, blood-based inflammatory markers, and hair and salivary cortisol. The study is available to read on the Frontiers in Psychology website.

The 114 police officers participated to an 8-week mindfulness intervention and the same assessments were repeated post-intervention and at 3-month follow-up. In summary, an 8-week mindfulness intervention for police officers led to improvements in distress, mental health, and sleep, and a lower cortisol awakening response. These benefits persisted at 3-month follow-up, suggesting that this training may buffer against the long-term consequences of chronic stress.

If you want to understand more about the benefits of the meditation in its wide aspect listen to Khube Rinpoche’s interview. I had the honour to interview him on behalf of F.R.Y., First Responders’ Yoga Canada.

This is one of the reasons why F.R.Y. The Method, developed with the intent to help First Responders’ mind-body health, includes the mindfulness training. It is not the movement but the relationship with it that can be a game changer. Specific mental training and meditation are part of our program available anytime, anywhere at a push of a button on F.R.Y. The APP. Download it on Google Play and Apple Store

Trust it, follow our directions for a better body-mind system, for that overall wellness you deserve.

I am trying to do my best to support you


What is Meditation?

What is Meditation?

I had a pleasure to interview Khube Rinpoche about the benefits of meditation for First Responders. It was a very pleasure conversation and as always Rinpoche, with his loving and kind attitude, shared with me and with F.R.Y. audience his deep knowledge

You can see the teaser of the interviewee here