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30 Minute Life Change

Twelve Weeks. Three Activities. Ten Minutes at a Time.

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Many thanks to The Mercedes Club, Hell’s Kitchen, NY, for letting me record these yoga flows in their gorgeous yoga studio.

Hi! Welcome to my new course: the 30-Minute Life Change.

That’s some heady stuff, right?

Change your whole life in 30 minutes?
Sure. Why not?

There is a lot of research out there that shows the benefit of even a few minutes a day of mindfulness practice. And that’s really what we’re talking about: setting aside a little time every day to connect with your body and breath.

All you need is a journal, a yoga mat, and the right intentions…

Three Mindfulness Modalities.
One Integrated Program.

Every week, beginning on your chosen start date, you’ll unlock three 10 minutes exercises:


An all-levels ten-minute Vinyasa flow.
Improve your flexibility, strength and balance, while also reducing stress and anxiety


A ten-minute guided meditation to help focus your mind, increase your awareness and to find inner peace.


A journal prompt, from which you write for 10 minutes to help reflect and process on each week’s themes.

Do each activity once a day,
once a week,
or somewhere in between.

Or join me in committing to 30 minutes each day.

… but as long as you complete each of the three ten minute exercises once, you’ve met the minimum “requirement.”

Take a few minutes to read the FAQs below. And don’t hesitate to reach out to me at jd@jdfit.nyc if you have any questions.

I’m very excited and honored to share this program with you.


Frequently Asked Questions

What is the time commitment?

That’s mostly up to you! I think we will all see the most benefit if we practice all three activities every day — whether all at once or spread throughout the day: maybe ten minutes in the morning, midday and before bed.

That said, sometimes life gets in the way. It is best to set your intention and schedule your ten minute blocks (and then stick to it), but as long as you do each activity at least once during the course of the week, I think you’ll see a benefit.

If you feel it’s only practical to carve out ten minutes a day, then you choose which activities you’ll repeat during the week. (I think it should be those that challenge you most.)

I can’t meditate! My mind wanders!

Congratulations! That means your mind works. Minds are made to think. These gently-guided meditations will help you recognize when your mind has wandered off and help you bring it back. And, just as a side note, this becomes a very helpful skill when you’re trying to concentrate in your “real” life.

Included before your course commences will also be an introductory meditation so that you can practice and get over any “jitters” you might have.

I’ve never done yoga. I can’t even touch my toes!

As one of my teachers says, “you can lead a very full and rich life never ever touching your toes.” While yoga can — and will — increase your flexibility, the point of this all-levels flow is to help you find your breath and better-align your body.

I will also include a brief (25-30 minute) introductory video before we begin the course to help you become familiar with some of the terminology and postures in advance.

That said, if you’re really brand new to vinyasa yoga, I encourage you to just watch each week’s video once before trying it. You can also pause the videos whenever you need to take a moment in child’s pose or a sip of water. And if you’re concerned about “getting credit,” you have my permission to “count” watching the yoga video (once) as part of your 30 minutes. 😉

Over the course of the week, with repetition, your familiarity will grow, and you’ll see increased confidence and mobility.

What’s the point of all this?

The point is that you need it. And so do I. Taking a few minutes every day to pause and quiet your mind will reap rewards you can’t imagine. You’ll become calmer, more grateful and more present.

I have done each of these practices on my own for many years, but I was thinking recently that I wish they were integrated: that one supported the others. So I decided to create it. For myself. And for you.

Can I do the course more than once?

Absolutely. You will be able to access the course materials for six months from your chosen start date.

How many emails will I get?

Beginning on your selected start date, you’ll receive two emails a week: one to announce the beginning of the new week and a second reminder/check-in email.

Once the course completes, you will be able to return whenever you’d like, but I will not send 30 Minute Life Change reminders after your first 90-day program.

When do we start?

You decide. When you register, you’ll be asked to choose a start date. As long as it’s at least one day in the future, you’re good!

Register Now

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You will receive your first introductory email with a few basic instructions within a few minutes of completing the form.

The 30 Minute Life Change is not affiliated with Equinox or the Mercedes Club. Although the vinyasa flows in The 30 Minute Life Change are fairly gentle, participants should consult a physician before beginning any physical regimen.