Kundalini Yoga taught by Gina Rossi takes you on a deep healing, spiritual journey into the Self. Classes are specially curated for the time of day, seasons, and astrology. Your Kundalini Yoga class journey offers sacred movement, breath work, mantra meditation, grounding, and heart activations.

This is not your typical yoga class! You'll move differently, breathe powerfully, and use your own voice to tune into the Divine. If you're ready to reset, refresh, & rejuvenate your whole system this class is for you!

Register Here

Cost: $25 or Use Yoga Membership

Come learn self-defense, safety techniques, and get your heart pumping in a fun and supportive class taught by Master Instructor, Nelson Pohoreskey. This class will incorporate his 50+ years of Martial Arts experience in Aikido, Kickboxing, Tai Chi, Boxing, Muay Thai, Wing Chun, and Hand To Hand Combat.
Nelson teaches all ages and levels with a focus on having fun, knowing your surroundings, and ultimately learning how to break free to get away safely.
The goal of this class is to provide a low pressure, informative, and friendly atmosphere for all ages to prepare for real world scenarios while also focusing on balance, flexibility, and a little cardio!
Click the link below to sign up on Vagaro and reserve your space or reach out to learn more!
This is the first of many classes offered by Master Instructor Nelson P. We are thrilled to begin offering this at MBL!
First Class Saturday December 14th 9-11am

Register Here
Cost: $25

*Holiday Special: $150 includes all January & February sessions*
Click here to save

Are you ready to take your movement practice to the next level?

Join Sarah and discover the exhilarating world of arm balancing and inversions! In this workshop, you will learn the fundamental techniques needed to master standing balance transitions, crow pose w/ variations, headstand (tri-pod and forearm), and handstands.

We will start with a thorough warm-up and stretching session to prepare our bodies for the challenge ahead. By the end of the workshop, you'll feel empowered and energized as you conquer new heights in your movement practice. And to top it all off, we'll conclude with some relaxing ball rolling.

While prior experience with the exact movements listed is not necessary, this is an intermediate level workshop. We recommend that you have a current fitness and/or yoga practice. If you are unsure whether this workshop is suitable for you, please do not hesitate to contact us.

We're here to help you succeed.

Register Here

$35

Join Sarah for her 9th Annual Thanksgiving Day Donation Yoga Class!

Class is open to all levels. We begin our time with centering our bodies & minds through our breath preparing us to move through several relaxing yoga poses. Our moment practice will work to lengthen our bodies while releasing what no longer serves our body (tension, tightness, stress, etc.). We will conclude our time together with a guided meditation.

This years proceeds will benefit Rover's Do Over and Purrs & Whiskers. I will be posting a list of items each group is in need of along with collecting monetary donations to be split between the two rescues.

Register Here

Join Debbie of Peaceful Vibes as she uses soothing vibrations and sounds of Tibetan singing bowls, gongs, chimes, and other instruments to help relax and recharge your mind and body.

Allow yourself to be wrapped in sound and vibration as your nervous system and body rests under 15 infrared heaters and low light. Give yourself the gift and time to reset, recharge, and realign.
Bring a blanket, eye covering, and anything else that will allow you to relax fully as you rest.

$35 - REGISTER HERE

Join Debbie of Peaceful Vibes as she uses soothing vibrations and sounds of Tibetan singing bowls, gongs, chimes, and other instruments to help relax and recharge your mind and body.

Allow yourself to be wrapped in sound and vibration as your nervous system and body rests under 15 infrared heaters and low light. Give yourself the gift and time to reset, recharge, and realign.
Bring a blanket, eye covering, and anything else that will allow you to relax fully as you rest.

$35 - REGISTER HERE

Join Tammy, a Shamanic Breathwork Facilitator, Therapist, and Energy Medicine Practitioner, and Lindsay, a certified yoga and meditation instructor with a focus on trauma informed healing, for an evening of soft, loving, heart opening expansion. You'll be guided through a journey of gentle yoga, breathwork, and artistic expression. All accompanied by the heart opening medicine of cacao (the pure bean of chocolate), which will allow you to connect deeper with your breath, energy, and emotions.

Cost: $85 REGISTER HERE

Deepen your understanding of chakras in a new monthly class led by Debbie, owner of Peaceful Vibes. Each month you'll explore the symbolism, hand positions, scents, foods, music, chants, crystals, and animals associated with these powerful energy centers. This month will focus on the ROOT and SACRAL chakra. Immerse yourself in this informative and engaging class to enhance your knowledge and experience with provided handouts. Join us and discover the fascinating world of chakras!

Cost: $35 - Register here

Free your SOLES! An introduction to grounding w/ Sarah Nycole
Saturday May 18th     9:30-11am 

Join Sarah as she guides you through connecting mind body & earth. Take time to reconnect with yourself as Sarah guides you through breathwork, meditation, earthing (walking barefoot in the grass), ball rolling & more.

Our journey will focus on stimulating our nervous system, energy, and well being through our feet. Why the feet you may ask; each foot has over 2,000 nerve endings that give our brain and the rest of the body so much information each day. There are also six meridian lines (energy channels) in our feet along with several fascial (soft tissue) channels. Needless to say our feet do so much for us besides getting us from one place to the next.  

Focusing on your feet may seem strange or on the edge of your comfort zone but it is a practice that you will be thankful for starting.

$30 - REGISTER HERE  

Join Debbie of Peaceful Vibes as she uses soothing vibrations and sounds of Tibetan singing bowls, gongs, chimes, and other instruments to help relax and recharge your mind and body.

Allow yourself to be wrapped in sound and vibration as your nervous system and body rests under 15 infrared heaters and low light. Give yourself the gift and time to reset, recharge, and realign.
Bring a blanket, eye covering, and anything else that will allow you to relax fully as you rest.

$35 - REGISTER HERE

Join Juliana for her first Cacao Circle since arriving back from Guatemala! After spending 2 weeks diving deep into this gentle plant medicine, Juliana is ready to share her experiences and teachings with Cacao and journey within to embrace the unknown.

Black Panther Medicine is the focus for this Circle as we trust we are not supposed to mentally “figure it out” at this time, but trust ourselves and go deeper in our own self-discovery.

Do you feel the need for some time for yourself? Are you feeling stuck and not sure which way to step forward? Do you feel like you’re “supposed to know” by now?

Join Juliana for her Sunday Cacao Circle as she guides through imagery, breathing exercises, and ball rolling to massage and down regulate the body and nervous system. This may be completely new to you, but if you are feeling the call to try something different in a safe space then we look forward to seeing you!

Give yourself 2 hours to be guided, held, and protected as we enter into Jaguar Medicine and embrace the unknown while letting go of fear.

It’s time…

$50 - REGISTER HERE

You’ve heard of chakras, but do you know what they are, where they are located, and/or how they work within your body? Join Debbie, owner of Peaceful Vibes for this one-hour introduction class.

During this class, Debbie will explain what chakras are, their location on the body, the colors associated with each one, what happens if a chakra is balanced, too open, or is blocked, and how sound and reiki can help bring the chakras into balance. If time allows, there will be a short sound reiki group session.

Debbie is a certified chakra healer, sound healer, sound reiki master, and advanced reiki master. She does our monthly group sound sessions here at MBL.

$20 REGISTER HERE

Unlock your body's full potential by deepening your mind-body connection with your core and pelvic floor. Designed to deepen your awareness of how your body functions, you'll gain confidence and understanding in one of the body's most important systems, and begin to take steps toward a better core and pelvic floor TODAY!

$45 - Register here

Join Dave Roberts, LMSW April 13th 10:30am-12:30pm as he continues the conversation on Grief and the physical, emotional and cognitive changes that occur in the early phase and how it progresses.
Dave first offered this workshop in February and had such a positive experience he is offering it again!
He is a retired addiction professional and an adjunct professor in the psychology and psychology-child life departments at Utica University. He has also been a keynote speaker and workshop presenter at national and regional grief conferences.
Over the 2 hours there will be discussion and individual activities to help create awareness on the importance of self-care. Dave also gives participants the opportunity to share their stories if they so choose.

$45 Register Here

Join Debbie of Peaceful Vibes as she uses soothing vibrations and sounds of Tibetan singing bowls, gongs, chimes, and other instruments to help relax and recharge your mind and body.

Allow yourself to be wrapped in sound and vibration as your nervous system and body rests under 15 infrared heaters and low light. Give yourself the gift and time to reset, recharge, and realign.
Bring a blanket, eye covering, and anything else that will allow you to relax fully as you rest.

$35 - REGISTER HERE

Join Dave Roberts, LMSW in the heated room at MBL as he continues his discussion from "Grief 101". Dave will discuss different categories of after death communications or signs from our loved ones and how they can be integrated into our grief journeys to permanently transform our relationships with our deceased loved ones.
Dave is a retired addiction professional and an adjunct professor in the psychology and psychology-child life departments at Utica University. He has also been a keynote speaker and workshop presenter at national and regional grief conferences.
Over the 2 hours, specific PowerPoint examples will be shared and discussed. Ample time is also reserved for questions and for participants to share their personal experiences if they so choose.

$45 Register Here

*This workshop is limited space, only 6 spaces available allowing each participant plenty of space to move around while staying within their own energy and comfort.

In this intimate 90 minute workshop Sarah will guide you in wards using different breathing techniques, followed by moving meditations (walking, tapping, etc.) to let go of any static energy (stress, tension, etc.) in our bodies, ending with restorative yoga poses to support our bodies as they take time to “reset”.

$45 Register Here

This workshop will very likely sell out. A waiting list will generate if that happens. Please if you register and can no longer make it let us know so that we can make sure to fill the space with those on the wait list.

**Cancellation Policy: As this is a limited space session we ask a courtesy of 48hr notice if you can no longer attend allowing us to try to fill your spot. Less then 48hr notice may result in a small fee.

Join Sarah for a fun morning working together to stretch & strengthen your body.

No partner or experience necessary, we will be working in groups of 3-4. This will be a beginner level partner class starting with gentle stretching working our way to introductory partner exercises.

As always you will be encouraged to listen to your body and participate as it feels right for you. If you have any questions or concerns please feel free to reach out.

$30 per person - Register Here!

*Sarah has several years of experience practicing & training with partner stretching and exercise. Her love for partner work stems back to her younger years as a cheerleader from pop-warner through Varsity. From there she found a great network of people in the Syracuse area that got together regularly to learn and work together on different partner acro yoga skills. She has been fortunate to also have met and practice with several others during her travels and yoga teacher trainings. She is properly educated in progressions, modifications, and spotting.

Whether you’re thinking of starting a family, a first time mom or you’ve been through this before… it’s time to Expect Better! Join Dr. Andrea Newland PT, DPT on Saturday, February 10th at 11:30am to start expecting better - from womanhood, from pregnancy, from motherhood. Come on over to @movebreathelive and explore how your body evolves and develops through the process of pregnancy and postpartum. We will delve into detail about your anatomy that changes by the day throughout pregnancy. You’ll learn tips and exercises to decrease aches and pains, decrease and prevent pelvic floor symptoms, and strategies for successful labor and delivery from a Pelvic Floor Physical Therapist’s perspective! It is time to EXPECT BETTER, Utica! Let’s make THIS pregnancy your BEST pregnancy yet!

$45 - Register Here!

Join Juliana as we move, breathe, & are guided to a deeper connection within ourselves with the aid of 100% Pure Ceremonial Grade Cacao (Keith's Cacao).

Cacao in its unaltered state is a SUPERFOOD that can be used for the physical health benefits (increase blood flow, endurance, & boost immunity) and it is a powerful plant medicine that allows our smooth muscles to relax and our minds and nervous system to calm.

Keith’s Cacao is embodiment medicine that creates a gentle way to reconnect to our body’s inner wisdom. Cacao has been used for centuries to open our hearts to connection with ourselves, and with our loved ones.

Cacao will be shared in community and followed with meditation, breathing, and embodiment practices to help regulate our body, mind, and nervous system.

$50 - REGISTER HERE

Join Dave Roberts, LMSW February 3rd 10:30am-12:30pm as he begins a conversation on Grief and the physical, emotional and cognitive changes that occur in the early phase and how it progresses.
He is a retired addiction professional and an adjunct professor in the psychology and psychology-child life departments at Utica University. He has also been a keynote speaker and workshop presenter at national and regional grief conferences.
Over the 2 hours there will be discussion and small group activities to help create awareness on the importance of self-care and give participants the opportunity to share their stories if they so choose.

$45 Register Here

Join Sally Davidson as she guides you in a breathwork session to actively take control of your life, health & wellbeing. Breathwork, sometimes referred to as “ the new meditation”, takes you out of your overthinking monkey mind & allows you to connect to your body. It allows you to connect to your Nervous system & the inner wisdom of your body allowing for the release of unneeded energy creating an environment of calm & grounding.

$35 - REGISTER HERE

Join Debbie of Peaceful Vibes as she uses soothing vibrations and sounds of Tibetan singing bowls, gongs, chimes, and other instruments to help relax and recharge your mind and body.

Allow yourself to be wrapped in sound and vibration as your nervous system and body rests under 15 infrared heaters and low light. Give yourself the gift and time to reset, recharge, and realign.
Bring a blanket, eye covering, and anything else that will allow you to relax fully as you rest.

$35 - REGISTER HERE

Unlock the potential of your pelvic floor and deepen your mind-body connection. Designed to increase understanding of the core and pelvic floor, you'll gain confidence in the engagement and health of one of the body's most essential muscle groups.

$45 - REGISTER HERE

Join Sarah for her 8th Annual Thanksgiving Day Donation Yoga Class!

Class is open to all levels. We begin our time with centering our bodies & minds through our breath preparing us to move through several relaxing yoga poses. Our moment practice will work to lengthen our bodies while releasing what no longer serves our body (tension, tightness, stress, etc.). We will conclud our time together with a guided meditation.

This years proceeds will benefit the Warm Hands, Heads, & Hearts Initiative. This initiative was created by Joe & Monica Hickel to make sure kids in throughout Oneida County are able to stay warm this winter with hats, gloves, scarves & jackets. Joe & Monica are working with Connected Community Schools & ICAN in hopes to have 1 teacher representative in each Oneida County School. When they teacher is aware of a student in need they will reach out to Joe & Monica to purchase the needed items and get them to the teacher representative to pass along to the student.

"We are only giving brand new items. Why you ask? So many of these children have known nothing but second-hand clothing that we want them to have pride in ownership of something that is specifically theirs." -Joe & Monica

Donations will be accepted at Move Breathe Live on the day of the event. If you cannot attend but would still like to donate please contact Sarah - Trainquality.fit@gmail.com
(Cash, Check, Venmo, Cashapp)

Do you feel the emotions and pain of others?
Do you have trouble distinguishing what energy belongs to you?
Do you find it difficult to disconnect from the energy?

In this interactive class we will explore the unique characteristics and traits of Empaths. You’ll learn how to use your sensitivity, gain energy based tools to help you shield and disconnect, and find your own compass to navigate the world.

Tammy Zumbo, LCSW-R is a holistic mental health therapist who practices at Mohawk Valley Counseling, New Hartford, NY. She specializes in working with Empaths through the use of energy based modalities and empowering individuals to find the life they are seeking.
Her website is www.tammyzumbo.com

$45 - REGISTER HERE

Kundalini Yoga taught by Gina Rossi takes you on a deep healing, spiritual journey into the Self. Classes are specially curated for the time of day, seasons, and astrology. Your Kundalini Yoga class journey offers sacred movement, breath work, mantra meditation, grounding, and heart activations.
This is not your typical yoga class! You'll move differently, breathe powerfully, and use your own voice to tune into the Divine. If you're ready to reset, refresh, & rejuvenate your whole system this class is for you!
$25 - REGISTER HERE

Join Kelly for 75 minutes of a slow, gentle yoga flow w/ an emphasis on mindfulness & connection between each movement & breath. The use of props is encouraged & we will rest breath pillows on our abdomen to practice deep, diaphragmatic breathing. Breath pillows can be thought of as gentle resistance training & with regular use our diaphragms become stronger. This allows for deeper smoother breathing, relaxation of the nervous system and aids in relieving anxiety.
Kelly has been practicing yoga for 10 years and teaching since 2019. She is passionate about finding peace, joy and healing through holistic modalities, and loves sharing this with others. With a background in psychology and trauma counseling, it is important to meet people where they are at each class and honor everyone’s individual experiences. Her classes are welcoming to practitioners of all levels of experience, and aim to accommodate the individual needs of students so that all classes are accessible and inclusive.

$35 - REGISTER HERE

Have you ever wondered why you have to RUN to the bathroom the second you get home? Or when you start doing the dishes? Or take a sip of alcohol? Do you feel like you NEED coffee in the morning to have your daily ?
What if hovering over the toilet, taking bathroom breaks “just in case,” bringing your phone to the bathroom to do your business, or doing Kegels are all making your pelvic floor LESS healthy and functional?
Join Dr. Andrea Newland PT, DPT on 11/11 at 11:00am at Move Breathe Live to learn about Healthy Habits for Your Pelvic Floor! She will discuss decreasing urinary urgency, frequency, and leakage, factors contributing to constipation and how to adjust, posture, body mechanics, and relaxation, as well as low back, abdominal, and hip pain, and many more healthy habits!

$45 - REGISTER HERE

Join Juliana as we move, breathe, & are guided to a deeper connection within ourselves with the aid of 100% Pure Ceremonial Grade Cacao (Keith's Cacao).

Cacao in its unaltered state is a SUPERFOOD that can be used for the physical health benefits (increase blood flow, endurance, & boost immunity) and it is a powerful plant medicine that allows our smooth muscles to relax and our minds and nervous system to calm.

Keith’s Cacao is embodiment medicine that creates a gentle way to reconnect to our body’s inner wisdom. Cacao has been used for centuries to open our hearts to connection with ourselves, and with our loved ones.

Cacao will be shared in community and followed with meditation, breathing, and embodiment practices to help regulate our body, mind, and nervous system.

$50 - REGISTER HERE