https://studioqila.com/blog daily 0.75 2024-12-03 https://studioqila.com/blog/equipment monthly 0.5 2024-12-03 https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/443c6c51-e719-4482-bc2a-ea140a440d1a/equipment.jpg Stories - Bridget’s Equipment Picks - The Basics - Recommended Summary ☑ Yoga mat (code: QILA15) ☑ Light weights (code: QILA15) ☑ Medium / heavy weights ☑ Sliders Yoga mat I usually use this non-toxic cork yoga mat from fellow female-founded business, Ananday. They also have a travel version. If you want an extra cushy one, I love this one for grounded mat work. Use code QILA15 for a discount on any Bala products. Light weights; Optional medium / heavy weights I like to use these Bala bars as my light weights (code: QILA15). For progression and for heavier mat classes, I use these 5lbs & 8lb weights. Sliders These sliders are great on wood floors and carpet, or these if you want something more heavy duty. Or, keep it simple with socks. https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/0e0ad7b8-1423-43b8-a4bf-8d42f15e7e06/qila+weight.gif Stories - Bridget’s Equipment Picks - Amp it up Summary ☑ Ankle / wrist weights (code: QILA15) ☑ Heavier weight (code: QILA15) ☑ Resistance bands (code: QILA15) ☑ Knee / wrist support ☑ Wrist support option 2 (code: QILA15) Want more weight options? Want to go heavier? Try the 15lb Bala beam. Lighter? Try the Bala Bangles, bonus: you can wear them on your ankles for core & legs or wrists for upper body. I prefer the 1lb to prevent strain — its heavier than you think and it creates a bigger differentiation between this option and using dumbbells. Code: QILA15 Add some resistance These resistance bands and these (code: QILA15) have a great range from light to super heavy so you can tailor it to the move or how you’re feeling on a particular day. The cloth also helps prevent them from twisting up your legs while you’re in a move. Hips, knees or wrists hurting? For extra padding beyond my mat, I keep this balance mat around for my knees or wrists (bonus: its great for foot cushion at your standing desk too). The Bala balance blocks (code: QILA15) are also great for wrist pain - the unique angle means you can change the angle of your wrists to redistribute your weight from a plank, pushup or table top. https://studioqila.com/blog/bts monthly 0.5 2024-03-08 https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/3774ba4c-c629-47ae-8407-3312010f8bc4/LouisaCannell-Portrait-studio-1.jpg Stories - BTS: Building Qila - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/f54ba62d-ba45-4457-b706-7ae6a81661fd/Screenshot+2023-06-14+at+1.32.02+PM.png Stories - BTS: Building Qila - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/c17ece0f-3344-4565-b01b-62a96981de10/Screenshot+2023-06-14+at+1.40.33+PM.png Stories - BTS: Building Qila - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/e18f422b-1f4a-4a2b-907d-462135a80199/Screenshot+2023-06-14+at+1.47.12+PM.png Stories - BTS: Building Qila - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/3f4a1478-7c6d-43cf-9a62-d04ac9a98278/1679087136022.jpg Stories - BTS: Building Qila - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/1849a080-1270-43c3-8875-b1839577f011/Screenshot+2023-07-26+at+4.32.31+PM.png Stories - BTS: Building Qila - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/2988c075-8eca-4aca-9411-e45abad84d4c/1701446326542.jpg Stories - BTS: Building Qila - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://studioqila.com/blog/native-owned-gift-guide monthly 0.5 2023-11-30 https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/fbacecb9-ac7f-400b-8a9d-822f0b7d1cef/NAHM-IG-GiftGuide-2022_blog-home.jpg Stories - Shop our Native-Owned Gift Guide - Make it stand out Gifts for the home: 1. Aly McKnight 2. Naiomi Glasses 3. Birch Bark Coffee 4. Natasha Alphonse Ceramics 5. 4Kinship 6. Eighth Generation 7. Tea Horse 8. Bedré 9. Faherty's Native Designed Collab 10.Touch of Culture 11. Indigo Arrows 12. Séka Hills https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/f30cb7e0-24a8-4a28-a6a4-1aa2d054577e/NAHM-IG-GiftGuide-2022_blog-fashion-beauty.jpg Stories - Shop our Native-Owned Gift Guide - Make it stand out Fashion and beauty gifts: 1. Ginew 2. Etkie 3. Warren Steven Scott 4. Emme Studios 5. Lesley Hampton 6. Beyond Buckskin 7. Cheekbone Beauty 8. Prados Beauty 9. Thunder Voice Hat Co 10. Massing Bird Jewelry 11. Eighth Generation 12. & 13. Skwálwen Botanicals https://studioqila.com/blog/founder-story monthly 0.5 2023-08-08 https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/38df746c-c506-4f1b-b660-218e81422b83/StudioQila-LO-RES-0433-LC-EDIT-3.jpg Stories - Get to know Studio Qila's founder, Bridget Freidberg - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/6e98b165-ff76-47e6-90c5-3378e3fbfbeb/press-shape-1.jpg Stories - Get to know Studio Qila's founder, Bridget Freidberg - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/4a14d71b-36a3-438e-8684-e1346868f1ab/qila-thecut.png Stories - Get to know Studio Qila's founder, Bridget Freidberg - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://studioqila.com/blog/support-indigenous monthly 0.5 2023-08-02 https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/b757478f-174b-4beb-a46f-5ee61352e420/charity-6.jpg Stories - 7 Ways to Support Indigenous Causes - 1. First Peoples Fund Supports Native artist-entrepreneurs and culture bearers "Our mission is to honor and support the Collective Spirit © of First Peoples artists and culture bearers. Our work recognizes the power of art and culture to bring about positive change in Native communities, beginning with individual artists and their families. First Peoples Fund is a Native-led non-profit that provides direct funding, resources, and professional development to Native American, Native Hawaiian, and Alaska Native artists, culture bearers, and Community Development Financial Institutions (CDFI)." https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/ee3470c2-fc53-4e36-92bb-94186453841d/charity-4.jpg Stories - 7 Ways to Support Indigenous Causes - 2. Indigenous Roots Incubator Indigenous peoples focused on arts and activism "[Our mission is] dedicated to building, supporting and cultivating opportunities for Native, Black, Brown and Indigenous peoples through cultural arts and activism... Indigenous Roots with artists, cultural groups, residents, businesses and organizations in Dakota land area known as Kap’ óža (Dayton’s Bluff Neighborhood) and the City of Saint Paul recognize and are working together to develop the 7th Street Cultural Corridor and the Intercultural Mural Corridor also known as the Intertribal Cultural Corridor. " https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/714aa8e0-89a7-490c-be3e-21d94a03c9a5/charity-1.jpg Stories - 7 Ways to Support Indigenous Causes - 3. Native Wellness Institute Holds programs for Native peoples embracing teachings of our ancestors "[Our Mission is] to promote the well-being of Native people through programs and trainings that embrace the teachings and traditions of our ancestors." https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/ed58fea4-0265-422b-a053-ba3ed300525a/charity-7.jpg Stories - 7 Ways to Support Indigenous Causes - 4. Coalition to Stop Violence Against Native Women Education and advocacy focused on women "Our mission is to stop violence against Native women and children by advocating for social change in our communities. Organized in 1996 by three founding Native women, Peggy Bird (Kewa), Darlene Correa (Laguna Pueblo) and Genne James (Navajo), the Coalition to Stop Violence Against Native Women (CSVANW) was created to provide support to other Native advocates working in domestic violence, sexual assault, dating violence, stalking and sex trafficking in New Mexico’s tribal communities." https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/66181fd0-5489-4f8a-a1be-185b93e9cfa2/charity-5.jpg Stories - 7 Ways to Support Indigenous Causes - 5. Spirit of the Sun Native-led organization working to empower native communities "Spirit of the Sun’s mission is to work in partnership with Native American communities in urban areas and on reservations to boost the resilience of Native people, especially youth and young adults. Our vision is that the Native youth of today become the next generation of Native leaders, entrepreneurs, and skilled professionals who will help guide their communities toward wellness, prosperity, and cultural revitalization." https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/613b9f18-2dbc-42cb-85c7-f5c851a262b3/charity-3.jpg Stories - 7 Ways to Support Indigenous Causes - 6. Native Women's Wilderness Unites native women to share stories while reconnecting with nature "Native Women's Wilderness was created to bring Native women together to share our stories, support each other, and learn from one another as we endeavor to explore and celebrate the wilderness and our native lands. [Our mission is to] inspire and raise the voices of Native Women in the Outdoor Realm. To encourage a healthy lifestyle within the Wilderness. To provide education of the Ancestral Lands and its People." https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/48c870c2-c463-43ec-bff8-84da050cc6bb/charity-2.jpg Stories - 7 Ways to Support Indigenous Causes - 7. Center for Native Youth Focuses on education and advocacy focusing on youth "The Center for Native American Youth (CNAY) at the Aspen Institute is a national education and advocacy organization that works alongside Native youth—ages 24 and under—on reservations, in rural villages and urban spaces across the country to improve their health, safety, and overall well- being. All Native youth deserve to lead full and healthy lives, have equal access to opportunity, draw strength from Native culture, and inspire one another. At CNAY, this is achieved through empowerment and culturally-competent methodologies that include leadership, youth-led policy agenda, and youth-led narrative. Our mission at the Center for Native American Youth, as an education and advocacy organization, is to improve the health, safety, and overall well-being of Native American Youth." https://studioqila.com/blog/women-owned-gift-guide monthly 0.5 2024-02-07 https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/824fa2d9-5939-4892-8a7b-73ea12953313/Qila-IG-vday-GiftGuide-blog-2.jpg Stories - Qila's Guide to Women-Founded Valentines Day Gifting - Make it stand out For the Qila Lover: 5. Girlfriend socks 6. Bala weights (10% off with this link) 8. Live the Process pink collection 9. Alala workout outfit 19. Rmdy gut health essentials https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/742ce577-c3da-4718-ac37-10232bc1e67d/Qila-IG-vday-GiftGuide-blog-1.jpg Stories - Qila's Guide to Women-Founded Valentines Day Gifting - Make it stand out For the Romantic: 1. Susan Alexandra fruit earrings 2. Cuup Valentine's Day collection 3. Dame Pressure Wave (15% off with this link) 4. Fenty Lace Panty 7. Slip Face Mask 20. Jade Purple Brown print https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/7f1b33fe-6455-46e1-9e53-c923cedb3665/Qila-IG-vday-GiftGuide-blog-3.jpg Stories - Qila's Guide to Women-Founded Valentines Day Gifting - Make it stand out For the night out: 10. Ghia (10% off with this link) 11. Cult Gaia sweater 12. Chunks clip 13. Prados lipstick 14. Hemant and Nandita top 15. Mansur Gavriel Compact Zip Case 16. Gracie Baked Cookies 17. Estelle Colored Glasses 18. Mysa Natural Wine Sellers https://studioqila.com/blog/aapi-women-owned monthly 0.5 2023-08-02 https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/434ce7f1-b73e-4a5f-9c84-71a1e9e873bd/Qila-AAPI-roundup-blog.jpg Stories - AAPI Women-Owned Brands to Shop - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://studioqila.com/blog/black-woman-owned monthly 0.5 2023-08-02 https://images.squarespace-cdn.com/content/v1/63ebe71d7f80ae69bc08b920/ed0cd443-49ce-4a08-9242-95e0d33e2cf5/Qila-IG-GiftGuide-blog.jpg Stories - Black Woman-Owned Wellness Brands You Should Know About - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://studioqila.com/blog/category/Blog monthly 0.5 https://studioqila.com/blog/tag/Native monthly 0.5 https://studioqila.com/blog/tag/BIPOC+Owned monthly 0.5 https://studioqila.com/blog/tag/AAPI monthly 0.5 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