Progress in yoga rarely comes from talent. According to Miles Mortensen, it comes from doing the boring things consistently long enough that most people quit.

In part two, the conversation moves from movement into mindset.

Miles explains how he started yoga unable to touch his toes and built his physical practice from the ground up. His message is simple but uncomfortable: improvement comes from patience, repetition and learning to value the process rather than the result. 

We talk about motivation, frustration and the psychology behind long-term progress, and why the “unsexy” foundational work is what makes advanced movement possible.

We also explore yoga philosophy in a modern world. How much should we follow traditional teachings? Is it okay to question them? And can ideas from psychology, stoicism and even elite endurance training sit alongside yoga practice?

In this episode we discuss:

Why consistency beats intensity

The mindset shared by athletes, meditators and long-term practitioners

What actually limits progress in yoga

Why philosophy should be explored, not blindly accepted

The role of responsibility and autonomy in personal growth

How teaching others accelerates your own learning

Together, these episodes form a powerful discussion on modern yoga, movement and personal development, and why there is never only one way to practice.

About Miles

Miles grew up in Sydney, Australia. His mother was a yoga teacher so its practices and teachings were always there in the background of his life. Miles dipped in and out of yoga from a young age but never committed to a regular stable practice

As he got older, things began to shift.

Now Miles is a professional DJ and dedicated yogi. ⁠Learn more about his work here. ⁠

About Alba Yoga Academy

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch our extensive library of YouTube videos.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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From London’s nightclub scene to global handstand workshops, Miles Mortensen didn’t find yoga through flexibility or discipline. He found it because he was struggling, and it changed the way he related to his mind, his body and his life.

In part one of this conversation, we sit down with international teacher and movement educator Miles Mortensen to talk about the real reason many people start yoga, and why the practice isn’t actually about poses at all.

Miles shares how yoga entered his life during a period of anxiety, body image struggles and burnout, not as a fitness routine, but as a way to understand himself. What began as a coping tool eventually became a lifelong exploration of movement, teaching and self awareness. 

We also dive deep into one of the most controversial topics in modern yoga: cross-training. Why are yogis often expected to perform advanced poses without any conditioning? And what happens when we bring strength training, circus arts and rehabilitation work into yoga spaces?

This episode explores:

Why yoga doesn’t “fix” your problems, but changes your relationship with them

The hidden injuries behind traditional yoga culture

Why conditioning, weights and bands might be essential for healthy yoga practice

The danger of blindly following cues

Why questioning teachers should be encouraged, not discouraged

The importance of updating yoga education with evolving science

Miles challenges the idea that yoga must look a certain way and instead reframes it as a broader exploration of connection, curiosity and personal growth.

If you’ve ever wondered why some classes feel incredible and others don’t, or why your body responds differently than expected, this episode will make you rethink how yoga is taught and practiced.

Part two continues the conversation into mindset, philosophy and what actually creates progress in practice.

About Miles

Miles grew up in Sydney, Australia. His mother was a yoga teacher so its practices and teachings were always there in the background of his life. Miles dipped in and out of yoga from a young age but never committed to a regular stable practice

As he got older, things began to shift.

Now Miles is a professional DJ and dedicated yogi. Learn more about his work here.

About Alba Yoga Academy

⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch our extensive library of YouTube videos.⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Hannah on Instagram.⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Celest on Instagram ⁠⁠⁠

In part two of our conversation, Donna Noble and Hannah explore what it really means to practise and teach yoga in a way that supports comfort, safety and confidence over performance or appearance.

We talk about how different bodies experience the same pose in completely different ways, why cues are never neutral, and how teaching without curiosity can quietly erode trust. Donna reflects on learning to work with sensation rather than against it, and how this shift changed not only her practice but her understanding of what yoga is for.

This episode invites teachers and long term practitioners to consider responsibility, choice and the impact of language in yoga spaces. It’s a conversation about creating environments where people feel supported to stay, rather than pushed to fit.

A grounded, honest listen for anyone interested in yoga that feels good, not forced.

About Donna

Donna Noble is an author, and speaker on body positivity, diversity and inclusion, social justice, wellbeing and Yoga.

Donna’s personal mission has always been to improve diversity and inclusion in the Yoga and wellbeing space and within corporate environments, whilst also championing health and wellbeing for everyone.

Donna continually works towards making a difference and leaving behind a legacy of greater diversity and inclusion.

Donna shares her passion for promoting health and wellbeing and creating inclusive spaces within the yoga and wellbeing industry in a light-hearted and accessible way.  She was also one of the original co-creators of the UK’s first Black Fitness Festival in 2020

Donna has delivered numerous workshops, at conferences and for various organisations on diversity inclusion, social justice and body positivity. Donna also shares her lived experience and uses this to help others understand the experiences of others.

Donna works with companies that are focused on creating healthy inclusive cultures, by supporting them to understand the power of their voice and how it can be used to help create diversity.

Learn more about Donna ⁠at her website⁠, her ⁠Instagram⁠ and buy her book; ⁠Teaching Body Positive Yoga.⁠

About Alba Yoga Academy

⁠⁠⁠⁠⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Watch our extensive library of YouTube videos.⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Follow Hannah on Instagram.⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Follow Celest on Instagram ⁠⁠⁠

In this episode, Hannah is joined by Donna Noble, whose relationship with yoga began like many others, as a place of relief, structure and support during a demanding corporate career (a likely cause of the Bells Palsy she suffered with). Over time, though, something shifted. The very practices that once helped her began to feel uncomfortable, confusing and at odds with her body.

Donna shares what it was like to realise that forcing herself into familiar shapes was no longer serving her, and how questioning long held assumptions about yoga opened the door to a very different way of moving and practising.

We explore how pain, discomfort and persistent niggles are often normalised in yoga spaces, and why so many students assume the problem is their body rather than the method. This conversation is about curiosity, unlearning and the courage to pause when something no longer feels right.

A thoughtful episode for anyone who has ever wondered why yoga stopped feeling supportive, or sensed there might be another way.

About Donna

Donna Noble is an author, and speaker on body positivity, diversity and inclusion, social justice, wellbeing and Yoga.

Donna’s personal mission has always been to improve diversity and inclusion in the Yoga and wellbeing space and within corporate environments, whilst also championing health and wellbeing for everyone.

Donna continually works towards making a difference and leaving behind a legacy of greater diversity and inclusion.

Donna shares her passion for promoting health and wellbeing and creating inclusive spaces within the yoga and wellbeing industry in a light-hearted and accessible way.  She was also one of the original co-creators of the UK’s first Black Fitness Festival in 2020

Donna has delivered numerous workshops, at conferences and for various organisations on diversity inclusion, social justice and body positivity. Donna also shares her lived experience and uses this to help others understand the experiences of others.

Donna works with companies that are focused on creating healthy inclusive cultures, by supporting them to understand the power of their voice and how it can be used to help create diversity.

Learn more about Donna at her website, her Instagram and buy her book; Teaching Body Positive Yoga.

About Alba Yoga Academy

⁠⁠⁠⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠Watch our extensive library of YouTube videos.⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠Follow Hannah on Instagram.⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠Follow Celest on Instagram ⁠⁠⁠

Everyone talks about diagnosis and treatment. Very few talk about the years after.

In part two of our conversation with oncology yoga guide Jill Krause, we explore the hidden world of survivorship and the long term side effects that continue long after treatment ends.

Jill begins by breaking down the complexities of yoga for cancer. Different cancers, surgeries, treatments and symptoms require nuanced understanding, compassion and a willingness to meet each student as an individual.

Jill also shares her philosophy of advocacy, intimacy and embodiment: how knowing your body, speaking up and finding community become essential parts of healing. She leaves us with a powerful reminder that every person carries a universe within them, and that leading with compassion is the most meaningful work any of us can do.

About Jill

Jill Krause, a certified 500-RYT, founder and owner of YOUniversal LOVE, an oncology yoga and coaching company was diagnosed with breast cancer at the age of 38 and was actively treated for 2.5 years. YOUniversalLOVE was created to fill a void she felt after being discharged from active treatment with no guidance, resources or answers to any of her questions regarding survivorship.  Even though she was discharged with early onset menopause, osteoporosis, pain, decreased range of motion from 8 surgeries, and 25lbs of steroid weight, she was given no recommendations or referrals for any healing therapies.  As time passed, she kept being confronted with the realization that her needs were not being met and her side effects were going to be long term.  She desperately wanted to be an active participant in her healing but was scared of doing it alone with no guidance.  She realized that the current survivorship care lacked the understanding that chemotherapy, ovarian suppression, estrogen blockers, and surgeries have on the health and well-being of those affected by cancer.  YOUniversalLOVE grew as her purpose shifted from beating cancer to learning how to manage and heal her long-term side effects so she could empower others to become active participants in their healing in order for them to reconnect, reclaim, and redefine their lives.  

⁠[email protected]⁠

⁠www.youniversallove.com⁠

About Alba Yoga Academy

⁠⁠⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Watch our extensive library of YouTube videos.⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Follow Hannah on Instagram.⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Follow Celest on Instagram ⁠⁠⁠

She found a lump at 38. She was told twice that everything looked fine. She refused to accept it. That decision saved her life.

In this powerful conversation, Jill Krause joins us to share the story of her diagnosis, the system that dismissed her, and the inner voice that refused to be quiet. 

Jill takes us through the moment she discovered her tumour, the four hour appointment that left her frightened and unheard, and the fierce self advocacy that ensured she finally received a biopsy and accurate diagnosis. 

She opens up about the realities of treatment and we explore how yoga entered her life at rock bottom.

You will also hear Jill’s insights on trauma sensitive language for oncology yoga.

This episode is deeply human, at times devastating, but ultimately full of hope, strength and wisdom.

About Jill

Jill Krause, a certified 500-RYT, founder and owner of YOUniversal LOVE, an oncology yoga and coaching company was diagnosed with breast cancer at the age of 38 and was actively treated for 2.5 years. YOUniversalLOVE was created to fill a void she felt after being discharged from active treatment with no guidance, resources or answers to any of her questions regarding survivorship.  Even though she was discharged with early onset menopause, osteoporosis, pain, decreased range of motion from 8 surgeries, and 25lbs of steroid weight, she was given no recommendations or referrals for any healing therapies.  As time passed, she kept being confronted with the realization that her needs were not being met and her side effects were going to be long term.  She desperately wanted to be an active participant in her healing but was scared of doing it alone with no guidance.  She realized that the current survivorship care lacked the understanding that chemotherapy, ovarian suppression, estrogen blockers, and surgeries have on the health and well-being of those affected by cancer.  YOUniversalLOVE grew as her purpose shifted from beating cancer to learning how to manage and heal her long-term side effects so she could empower others to become active participants in their healing in order for them to reconnect, reclaim, and redefine their lives.  

[email protected]

www.youniversallove.com

About Alba Yoga Academy

⁠⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Watch our extensive library of YouTube videos.⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Follow Hannah on Instagram.⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Follow Celest on Instagram ⁠⁠

What if the reason your body is changing has nothing to do with willpower and everything to do with physiology, recovery and time?

In Part Two of this powerful conversation, Tom Nikkola returns to dismantle some of the most persistent myths around metabolism, weight, hormones and healthy ageing.

If you have ever wondered why your body responds differently as you get older, why shifting from high intensity to strength training feels confusing, or why “quick fixes” rarely work, you will find clarity here. 

Tom explains why many people temporarily gain weight when transitioning away from high intensity exercise, how glycogen and calorie demand shift and why the body can take up to a year to settle into a new training style.

He also unpacks the complex hormonal changes women experience during perimenopause and menopause, the role of bioidentical hormones and why sustainable results require patience rather than urgency. 

Other key topics include:

Why social media messaging about instant results harms real people

How to recognise the difference between outliers and realistic expectations

The interaction between MTHFR, detoxification and gut function

COMT, B12 metabolism and why some people become anxious on methylated B vitamins

The value of saliva-based genetic testing and why testing beyond MTHFR matters

Why nature time, sleep and strength training outperform almost every “biohack”

Tom also shares the “one thing” approach from the book The One Thing, which radically simplifies health into the most impactful daily actions: high protein intake, regular resistance training, quality sleep and time outside. 

If you have not yet listened to Part One, go back and enjoy the full foundation before diving into the depth of this concluding episode.

About Tom

⁠Tom Nikkola⁠ is a seasoned strength and conditioning coach and nutrition strategist with over 23 years of experience in the fitness industry.  After serving as Senior Director of Nutrition and Weight Management at a major fitness company, he left the corporate world to build something of his own.

Tom’s mission is to cut through health noise and bring sustainable, no-nonsense fitness and wellness solutions to people with busy lives. He emphasises strength training, good nutrition, recovery and realistic habits - helping clients build strength, resilience, clarity and vitality for the long haul.

About Alba Yoga Academy

⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠

⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠

⁠⁠⁠⁠Watch our extensive library of YouTube videos.⁠⁠⁠⁠

⁠⁠⁠⁠Follow Hannah on Instagram.⁠⁠⁠⁠

⁠⁠⁠⁠Follow Celest on Instagram ⁠⁠

What if everything you thought was broken in your body could be rebuilt?

That is the lens through which strength coach and health educator Tom Nikkola lives his entire life.

In this episode of Love at First Science, Tom shares the story that shaped his philosophy: being diagnosed with childhood leukemia, undergoing years of invasive treatment and still walking away with optimism, curiosity and a fascination for how the body heals. 

Tom explains how his early experiences fuelled a lifetime pursuit of understanding the human body, from pre-med studies to corporate roles in nutrition and metabolic testing, and eventually to his coaching platform Vigor Training. We explore the core principle that underpins his work: when you give the body the conditions it needs, it has an astonishing ability to repair, adapt and strengthen.

This conversation moves from Tom's personal story into practical science, including:

Why a flexible nervous system is one of the most powerful markers of resilience

How weight training helps you shift between sympathetic and parasympathetic states

The fundamentals of the MTHFR gene, methylation and why so many people feel unwell without knowing why

Why diet, stress management and sleep matter more than most people realise

Tom breaks down what MTHFR actually is, how it affects detoxification, mood and energy, and which nutritional and lifestyle strategies truly help. He explains why methylated B vitamins are essential for many people, where folate appears in food, and why leafy greens and high protein diets remain foundational. He also shares why overtraining, poor sleep and high stress often exacerbate symptoms. 

Whether you are navigating your own health challenges, supporting clients or simply curious about how physiology shapes wellbeing, Part One offers grounded, compassionate science with immediately usable insights.

Stay tuned for Part Two where we continue the discussion and go deeper into hormones, metabolism, testing, detoxification and Tom’s signature philosophy for long term health.

About Tom

Tom Nikkola is a seasoned strength and conditioning coach and nutrition strategist with over 23 years of experience in the fitness industry.  After serving as Senior Director of Nutrition and Weight Management at a major fitness company, he left the corporate world to build something of his own.

Tom’s mission is to cut through health noise and bring sustainable, no-nonsense fitness and wellness solutions to people with busy lives. He emphasises strength training, good nutrition, recovery and realistic habits - helping clients build strength, resilience, clarity and vitality for the long haul

About Alba Yoga Academy

⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠

⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠

⁠⁠⁠Watch our extensive library of YouTube videos.⁠⁠⁠

⁠⁠⁠Follow Hannah on Instagram.⁠⁠⁠

⁠⁠⁠Follow Celest on Instagram ⁠⁠

If you have ever wondered whether you should plan every pose or trust your intuition, this episode will help you breathe again. In part two of our conversation, Sarah White returns to unpack how experienced teachers blend structure with creativity and why confidence grows from repetition, curiosity and courage.

In this second half, we explore:

How Sarah balances planning with intuition and why her peak flow is always the anchor

How to adapt the four part structure into mandala, ladder and infinity flows

Why reversing your sequences reveals whether you truly understand a movement pattern

Inspiring stories from her students and why permission and agency sit at the centre of her method

The truth about giving away sequences and why real education must build independence rather than dependency

The marketing lessons she wishes every yoga teacher knew and how she overcame her own fears around selling her work

Sarah’s experience with introversion, imposter syndrome and the mindset shifts that helped her grow a thriving global business

What she envisions for the future of creative sequencing and the values that keep her grounded as her community evolves

Sarah shares openly about discomfort, growth and the small brave steps that shape a teaching career. Her perspective is grounding and energising for anyone walking the teaching path.

If you are a yoga teacher, thinking about becoming one or simply fascinated by the creative process behind powerful classes, this conversation will leave you inspired and expanded.

About Sarah

Sarah White is a UK-born, internationally recognised yoga educator and the creator of the signature training Creative Sequencing. With over seven years of full-time teaching experience, she has guided teachers across the globe to move beyond rigid sequencing rules and into a more embodied, intentional, and confident approach to their classes.

Having spent 12 years establishing her career in Dubai, Sarah recently relocated to Kentucky, where she continues to share her work with an international audience. Known for blending creativity with depth and practicality, she’s passionate about helping yoga teachers find their unique voice and bring it to life on the mat.

⁠Visit Sarah's website here⁠

⁠Follow Sarah on Instagram⁠

About Alba Yoga Academy

⁠⁠Learn more with Alba Yoga Academy⁠⁠

⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠

⁠⁠Watch our extensive library of YouTube videos.⁠⁠

⁠⁠Follow Hannah on Instagram.⁠⁠

⁠⁠Follow Celest on Instagram ⁠⁠

What if the key to confident, authentic teaching is letting go of rigid rules and stepping into your own way of moving? In this episode, we sit down with Sarah White to explore how creative sequencing can shift not only your classes but your entire relationship with yoga.

Part one of this conversation dives into Sarah’s journey from Emirates cabin crew to internationally recognised yoga educator, and how she found her way to the intuitive, intention-led method she is now known for.

We talk about

The moment she realised yoga was her calling

How rigid sequencing left her burnt out and why simplicity became her anchor

Why creative sequencing is not about fancy transitions but about depth, agency and embodiment

The four part structure at the heart of her approach and why she reverse engineers every flow

The teachers who gave her permission to break the rules and trust her intuition

How nature, curiosity and small movements spark her creativity and shape the themes she teaches

Sarah opens up about the values that guide her work, the freedom she wants for every teacher and the moment she realised sequencing could feel alive rather than restrictive.

Part two continues the conversation and goes even deeper into intuition, planning and the realities of building a yoga business.

Listen now and get ready to rethink what a yoga class can be.

About Sarah

Sarah White is a UK-born, internationally recognised yoga educator and the creator of the signature training Creative Sequencing. With over seven years of full-time teaching experience, she has guided teachers across the globe to move beyond rigid sequencing rules and into a more embodied, intentional, and confident approach to their classes.

Having spent 12 years establishing her career in Dubai, Sarah recently relocated to Kentucky, where she continues to share her work with an international audience. Known for blending creativity with depth and practicality, she’s passionate about helping yoga teachers find their unique voice and bring it to life on the mat.

Visit Sarah's website here

Follow Sarah on Instagram

About Alba Yoga Academy

⁠Learn more with Alba Yoga Academy⁠

⁠Learn more about our Yoga Teacher Training here.⁠

⁠Watch our extensive library of YouTube videos.⁠

⁠Follow Hannah on Instagram.⁠

⁠Follow Celest on Instagram ⁠