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Mandy Loy Yoga

Merdian Yoga, Fitness, Osteoporosis Specialist, and Menopause Coach in Winchester VA. Weekly classes at Valley Health&Wellness. Private sessions avaiable. ✨❤️

09/21/2026

✨ WOO WOO POST!!!! ✨
For all of my woo woo friends… I LOVE signs. 🕊️
On August 23rd, I went to Jackie Dawson Sunday Soothe class and pulled a card that said, “Ask for a sign.”
My grandma (and maybe some others 🐶) send me signs all the time. So, of course, I was paying attention!
The very next night, while out on a walk, a white feather slowly fell from the sky right in front of me. The next morning, there was another one stuck to my windshield in the dew. And then… another one showed up in a package I received in the mail.
Last week, I visited Jackie and pulled THE SAME CARD. 👀
Then yesterday, I taught my first workshop in the Menopause Women’s Circle at Jackie Dawson. I decided to pull a card from a completely different deck, and guess what?! ANOTHER CARD ABOUT SIGNS. The book even mentioned white feathers… and clouds (which I LOVE). 🪶☁️
I mean… COME ON. ✨
There is magic everywhere if we just pay attention.
I’m so happy for Jackie and so excited to be a part of her space. Between the cards, the feathers, and all the little nudges from the universe, I’m feeling certain that I’m exactly where I’m meant to be.🕊️🪶☁️
And I’m here for every bit of the woo woo magic. 💫

09/17/2026

Okay, I promise this is my last “come to my workshop” video. 😂

Because honestly… it feels a little ridiculous having to talk about the same thing over and over again. But I keep talking about it because I really believe these conversations matter.

Menopause isn’t one-size-fits-all, and it doesn’t begin or end at a certain age. Whether you’re just starting to notice changes, somewhere in the thick of it, or on the other side of your final period—there are things we can do to support ourselves along the way.

And my hope for these workshops is that you don’t just leave with information.

I want you to leave with a few small, doable habits you can actually bring into your everyday life. Things that support your strength, bones, nervous system, sleep, nutrition, and overall well-being—without feeling like you’ve been handed another giant list of things you “should” be doing.

But maybe even more importantly, I want you to feel less alone in it.

Each session will include time to connect, share, listen, and learn from other women who are navigating their own version of this season. We’ll end with a women’s circle—a chance to slow down, be heard, and remember that we don’t have to figure all of this out by ourselves.

So… one last workshop post. 😉

If you’ve been thinking about joining us, I’d love to have you there.

09/14/2026

This week’s 5 Minute Win: Integration

I’ve been thinking about integration since coming home from my yoga + adventure retreat.

There was so much I loved about those days.

The yoga. The adventure. The incredible scenery.
But honestly, some of my favorite moments were the simplest ones.

Sitting high on a mountain ridge and watching the clouds roll in.

Sitting outside, closing my eyes, and just soaking it all in.

Having long conversations, laughing, connecting with other women, and feeling completely present in the moment.

Coming home has made me think about how easy it is to leave those experiences behind as “that was such a wonderful time.”

But what if part of the gift is integrating them into our everyday lives?

And I don’t think this is just about retreats.

Maybe you had a really meaningful conversation with someone.

Maybe you spent a beautiful afternoon outside.

Maybe you took a trip, tried something new, had a great class, or simply had one of those days where you felt really good in your own skin.

What if we took a little piece of that experience with us?

This week, take five minutes and ask yourself:

What is something I experienced recently that I want more of in my everyday life?

Maybe it’s more time outside.
More connection.
More stillness.
More laughter.
More movement.
More moments where you stop doing and simply notice.

You don’t have to overhaul your life.

Maybe integration is just sitting outside for five minutes.

Calling the friend you laughed with.

Taking a walk without your phone.

Or closing your eyes, taking a breath, and remembering what it felt like to be fully present.

Your 5 Minute Win this week: choose one small piece of something that nourished you and bring it into your ordinary day.

Because maybe the goal isn’t to keep chasing the next amazing experience.

Maybe it’s learning how to bring more of what makes us feel alive into the life we already have.

09/12/2026

Maybe what we need in midlife isn’t more advice.
Maybe we need each other.

A place to talk about the things that are changing.

A place where you don’t have to explain why you’re suddenly sleeping differently, feeling different in your body, questioning what you want, or wondering “Is this just me?”

A place to laugh.

To learn.

To move.

To be honest.

To meet women who are somewhere in their own version of this transition.

That’s what I want these monthly gatherings to become.

A community for women in midlife.
Not a place to fix ourselves.
Not another room where we’re told what we’re doing wrong.

A place to connect, learn, move and feel supported.

We’re beginning September 20 with:

Strong Bones, Strong Muscles

We’ll talk about what our bodies need as we move through midlife—but there will also be movement, conversation, a women’s circle, and plenty of time to simply be together.

And honestly?

The women in the room may be just as valuable as what’s on the agenda.

If you’ve been looking for a place to meet other women who get it…

Come join us.

You don’t have to know anyone.
You don’t have to be at a certain stage of menopause.
You don’t have to be “wellness-y.” 😂

Just come as you are.

📍 September 20
🕛 12–2 PM

I’m opening a few more spots for this first gathering.

09/09/2026

Monthly Women’s Circle
Starting this month: Strong Bones

Okay, let’s talk about bones for a minute.

Somewhere along the way, many of us were taught to worry about our bones when we got old.

The truth? The things that support strong bones are things we can start doing right now.

And if you’re in midlife, this is an especially important time to pay attention.

At this month’s Women’s Circle, we’re going to talk about what actually helps support bone health—and what you may be surprised to learn doesn’t.

We’ll talk strength, movement, balance, and simple habits you can start incorporating into your life now.

No fear. No overwhelming medical lecture. No judgment about what you should have been doing already.

Just practical information, movement, and a chance to learn something that could make a real difference for your future self.

And of course, we’ll have some fun too.

There are still a few spots available, and I would love to see you there.
Sunday, Sept 20th 12-2pm

📷: Virginia Wedding Photographer🌿

09/07/2026

5 Minute Win: Take a Pause

Let today be a reminder of all the work we do. Many of us in midlife, we’re starting to realize that we can’t keep doing everything the way we always have.

Our bodies are changing. Our energy may be changing. And the constant pressure to keep pushing, producing, and taking care of everyone else can start to catch up with us.

This week, take five minutes with absolutely no productivity attached.

No multitasking.
No checking your phone.
No planning what comes next.

Just sit outside, take a few slow breaths, stretch, or simply do nothing.

Because midlife isn’t just a transition in our bodies. It can also be a transition in how we care for ourselves.

Your five-minute win this week: Practice pausing without guilt.

You don’t have to earn rest. Learning to listen to what your body needs may be one of the most important things we do in this season of life.

What would it feel like to give yourself five minutes of guilt-free rest this week?

08/31/2026

I feel like women in perimenopause are constantly being told about all the things we should be doing.

Eat more protein.
Lift weights.
Walk more.
Sleep better.
Manage stress.
Take this supplement.
Try this workout.

Honestly… it can start to feel like a full-time job. 😅

So I’m starting something new called 5 Minute Wins.

Every week, I’m going to share one small thing you can do in five minutes or less to support yourself through perimenopause and midlife.

Nothing complicated. Nothing that requires buying something or completely changing your life.

Just small things that can actually fit into your day.

This week’s 5 Minute Win is simple:

Take a 5-minute walk after a meal.

It doesn’t have to be fast. It doesn’t have to count as your workout for the day. Just move your body for five minutes after breakfast, lunch, or dinner.

And while you’re out there, look around. Notice something. Take a breath.

Five minutes might not seem like much, but small things add up.

👇 Which one would be easiest for you: a walk after breakfast, lunch, or dinner?

I’d love to know.

Also, many of the things I’ll be sharing in these 5 Minute Wins are things we’ll explore more deeply in my upcoming Menopause Wellness Workshop Series.

We’re starting September 20 with Strong Bones, Strong Muscles, and I’m really excited about this one. We’ll be talking about how strength training, mobility, balance, and nutrition all work together to support us as we move through midlife.

If you’ve been looking for a space to learn, move, ask questions, and connect with other women who are going through this season too, I’d love to have you there.

Send me a message if you want the details!

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Winchester, VA
22601, 22602, 22603, 22604

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