Soup & Yoga: Autumn Challenge.
So much more than soup, but this is intended to be as easy and comforting as a nourishing bowl of soup and a yoga class in the Fall
OCTOBER 25 to NOVEMBER 14, 2026
RETREAT / 21 DAYS UNLIMITED YOGA/ GOOD FOOD
HAMBURG, NY / 22 SPOTS
Like our other seasonal challenges, the program includes 21 days of unlimited yoga (your membership will be frozen if you have one).
The goal is to come at least 5 days a week and more if your schedule allows.
But, while the summer challenge is focused on building a regular yoga practice, the Autumn challenge is focused on nourishing you from the inside through quality food.
The two things together—food that is highly nutritious and a regular yoga practice—will change the way you feel in your body, your energy levels, your immune system, your pain levels, and your relationships.
These two things are at the heart of the program I built years ago to find my way back to myself after cancer treatment, and it's worked for hundreds of people over the years.
Knowing what to eat has never been the hard part. Doing it for 21 days, with company and a plan, is what changes things.
Mary Beth H. told me what I most frequently hear from students who integrate the Daily Eats ( our “diet) with daily yoga in our challenges: “It was the best I’ve ever felt.” and she told me that a few years after she did the challenge.
What We'll Do
Practice most days—You set your own practice goal at the beginning of the program. Things will always get in the way, but for 21 days, you can choose to prioritize yourself. If you still worry you are being selfish, we all know everyone else benefits when you feel your best.
The Daily Eats — A list of research-supported anti-inflammatory and anti-disease foods. These are nutritional powerhouses. You'll do your best to eat them all every day. This is the trick to my nutrition overhaul. You will feel so good and so full from eating these foods that you won't have room for the bad stuff.
30 different plants each week — For gut and heart health.
Reflect for a minute a day — I'll provide you with an email prompt every day.
Cook at home — Optional but recommended: cook at least one meal a week at home.
The Philosophy
Haven't been to yoga in years, or since the last challenge?
Miss a day during the challenge or have french fries and wine for dinner one night?
There's no self-judgment allowed, and you don't let it get in the way of the next day. You just begin again.
What's Included
Opening retreat — Sunday, October 25 · noon to 3 pm · in studio · (don’t worry, no Bills game that day). An opportunity to meet other participants, solidify why you want to do the program, and give you time to reflect and set intentions without distraction. The retreat will also include an all-levels yoga class, a cooking lesson and meal together, and a deep somatic practice. If you can't make the retreat, there is a non-retreat registration for $40 less.
Daily practice — Unlimited studio classes plus short home practices for the days you can't make it in.
A daily note from me — Just like in the summer, a short morning email with the day's theme and a reflection question.
The program materials — A pre-printed whiteboard to check off the Daily Eats and tally your plant totals. A manual with information about your superfoods, recommendations, and food as medicine.
Closing reflection circle — Saturday, November 14 · noon to 1 pm · in studio. Where we talk about what changed and think about what comes next for you.
Special Sessions and Guest Educators
All events will be recorded
Wednesday, October 28 · 6:45 to 7:45 pm · in studio — Ayurveda for Vata Season, with Sara
Sunday, November 1 · noon · livestream — Home cook-along, with Sara, in your own kitchen
Wednesday, November 4 · 6:45 pm · livestream — Traditional Chinese Medicine and Nutrition, Nicole Andrus, Doctor of Acupuncture
Date to come — How to Sprout for Maximum Nutrition, Mayra Morrison
How much or how little you do is entirely up to you.
Will three weeks really change anything?
Three weeks won't change everything — the research says a habit takes closer to two months to set. But three weeks gets you past the hardest part ( it’s week 3), far enough to feel the difference in your sleep, your energy, and how you carry a day. And on the last day, you choose where you go from here. That's the point: not a finish line, a launch.
And yes, sometimes it changes everything. It did for me, and it did for Connie L., who told me that the program changed her life.
Who is this for?
Anyone who needs to reset their life.
Current Shine Students — practice deeper for three weeks at a member rate, with your membership paused.
People Returning to Yoga — if you've been wanting to bring yoga back into your life, this is a way back in.
People Who Have Never Done Yoga —our classes are based on technique, science, and compassion. This is a great way for beginners to truly feel the effects of yoga on every aspect of your life.
People Who Want a Path to Changing How They Eat. For a million different reasons, your health, your weight, a sense of control after a scare. Just because you want to be your best self.
People Who Want Support and Community to Help Make Good Choices. Everyone benefits from that!
The Details
Unlimited membership: Starts October 25 at 8 am, ends November 15 at noon
Opening retreat: Sunday, October 25, noon to 3 pm
Closing circle: Saturday, November 14, noon to 1 pm
Registration closes: Saturday, October 24
Pricing
Shine Studio Members — $199. I’ll pause your membership for 21 days, so this isn't on top of what you already pay for your membership.
Non-members — $239.
Can't make the retreat? It's $40 less.
Member, no retreat, $159 · Non-member, no retreat, $199
Questions
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I’ll freeze it for the 21 days of the challenge, and it picks up again on November 15. You don't need to do anything.
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Choose the option without the retreat, which is $40 less. You'll pick up your whiteboard and manual at the studio.
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Yes. The special events will be recorded.
