Every day there are untold stories of grief, despair and undue hardship on an individual, community and national basis. The events of the past 2 weeks in Haiti serve as a reminder of our frailty when faced with natural disasters.
On Monday, February 1 drop in fees will not be collected for the yoga & fitness classes and instead I am asking that you please donate your drop-in class fee to your church, charity or organization involved with providing aid to Haiti.
Namaste
How people treat you is their karma; how you react is yours. ~Wayne Dyer
Offering the most comprehensive schedule of classes in yoga, Spinning and Group Fitness (HIIT, BootCamps, TBC, PILOXING, 15-15-15-15)led by internationally and nationally certified qualified instructors and teachers.
Tuesday, January 26, 2010
Tuesday, January 19, 2010
Does it sound too good to be true?
I enjoy finding articles that really sum things up nicely regarding the "it" topics in health and fitness. Notice that after the holidays, TV commercials seem to be running every 15 minutes with the ab blaster, treadmill/elliptical climber, or whatever the newest gadget on the market might be? All seem to be promising astonishing results with little effort and only in a few minutes a day. Quite frankly, the only thing that will get you the results you want is you! It takes work to stay fit and healthy and isn't found in a box.
The following are the top ten things you should look for to determine whether it's really worth spending money on or another fad. Thanks Spark People!
1.Does it sound too good to be true? If it does, it probably is. The people behind these products and ads really are marketing geniuses. In a matter of seconds, they harness your attention. When calculating how many calories a new product burns, many companies will test their product on a very large, muscular man to get an inflated number, which skews the calorie burn for most people.
2. Does it target just one body part? There is no way to slim down, lose water weight or trim inches from a specific area of the body just by working that body part (toning & strengthening, that's different!). If you have body fat that is hiding your muscles, only a calorie-controlled diet combined with a sound exercise program (that also burns calories via cardio) will solve the problem.
3. Does it fail to mention diet or nutrition? Nutrition is such an integral part of losing inches, building muscle and dropping weight. If a product or fitness program doesn't address the nutrition side of the weight-loss equation (i.e. a reduced-calorie diet), then you can pretty much
guarantee that it's a gimmick exaggerating its results.
4. Is it really that different? What is most interesting about infomercials is that the products and programs for sale seem so new and revolutionary! But are they any better than the tried-and-true pieces of equipment at the gym (dumbbells, resistance bands, stability balls, etc.)?
5. Are the dramatic results what interest me? If you answer yes to this question, run away from the phone. Do not "act now" and order the product. If you're desperate to lose weight and the claims of rapid weight loss or dramatic results are persuading you to pick up that phone to order, take a deep breath and remind yourself that buying the product itself won't help you lose weight. Using it regularly, along with a healthy diet and sound fitness program will.
6. Is the creator of the product MIA? The safest, most effective fitness products and programs were created by qualified fitness professionals with degrees in exercise science and/or advanced certifications in personal training or group exercise. If the creator of the product is not certified or fails to mention the qualifications of his or her expertise, be wary!
7. Will it too hard or too easy for me to use? Some fitness products out there are incredibly challenging and completely unsuitable for beginners. In fact, one of the most popular infomercials, gives even the fittest people a challenge. On the other side, some other DVDs and products are much easier and would not be appropriate for a seasoned exerciser.
8. Do the testimonials come from paid actors? Although this has changed in the last few years, infomercials are notorious for paying actors and models to provide testimonials. Pay close attention to the small print at the bottom of the screen. By law, it has to tell you if the testimonials come from real people who have used the product or from actors performing a "dramatization."
9. Does it have many negative reviews online? It's always good to perform an online search for the product's name along with the word "review" to see what comes up. There are a number of sites dedicated to reviewing products in infomercials. Look up your product and see what people like you are saying about it.
10. Do you have to have it right now? If you're ready to act now, this may be an impulse purchase akin to that king-size candy bar, only more expensive. Infomercials are designed to make you want you to buy now. And they always offer special deals, last-minute offers and other incentives to get you to pick up the phone before you miss a "one-time" opportunity. Give it some time and thought. Make yourself wait at least a day to decide if you still really want it and will use it. The answer might surprise you. Some ideas seem better at 3 a.m. than they do in the daylight!
The following are the top ten things you should look for to determine whether it's really worth spending money on or another fad. Thanks Spark People!
1.Does it sound too good to be true? If it does, it probably is. The people behind these products and ads really are marketing geniuses. In a matter of seconds, they harness your attention. When calculating how many calories a new product burns, many companies will test their product on a very large, muscular man to get an inflated number, which skews the calorie burn for most people.
2. Does it target just one body part? There is no way to slim down, lose water weight or trim inches from a specific area of the body just by working that body part (toning & strengthening, that's different!). If you have body fat that is hiding your muscles, only a calorie-controlled diet combined with a sound exercise program (that also burns calories via cardio) will solve the problem.
3. Does it fail to mention diet or nutrition? Nutrition is such an integral part of losing inches, building muscle and dropping weight. If a product or fitness program doesn't address the nutrition side of the weight-loss equation (i.e. a reduced-calorie diet), then you can pretty much
guarantee that it's a gimmick exaggerating its results.
4. Is it really that different? What is most interesting about infomercials is that the products and programs for sale seem so new and revolutionary! But are they any better than the tried-and-true pieces of equipment at the gym (dumbbells, resistance bands, stability balls, etc.)?
5. Are the dramatic results what interest me? If you answer yes to this question, run away from the phone. Do not "act now" and order the product. If you're desperate to lose weight and the claims of rapid weight loss or dramatic results are persuading you to pick up that phone to order, take a deep breath and remind yourself that buying the product itself won't help you lose weight. Using it regularly, along with a healthy diet and sound fitness program will.
6. Is the creator of the product MIA? The safest, most effective fitness products and programs were created by qualified fitness professionals with degrees in exercise science and/or advanced certifications in personal training or group exercise. If the creator of the product is not certified or fails to mention the qualifications of his or her expertise, be wary!
7. Will it too hard or too easy for me to use? Some fitness products out there are incredibly challenging and completely unsuitable for beginners. In fact, one of the most popular infomercials, gives even the fittest people a challenge. On the other side, some other DVDs and products are much easier and would not be appropriate for a seasoned exerciser.
8. Do the testimonials come from paid actors? Although this has changed in the last few years, infomercials are notorious for paying actors and models to provide testimonials. Pay close attention to the small print at the bottom of the screen. By law, it has to tell you if the testimonials come from real people who have used the product or from actors performing a "dramatization."
9. Does it have many negative reviews online? It's always good to perform an online search for the product's name along with the word "review" to see what comes up. There are a number of sites dedicated to reviewing products in infomercials. Look up your product and see what people like you are saying about it.
10. Do you have to have it right now? If you're ready to act now, this may be an impulse purchase akin to that king-size candy bar, only more expensive. Infomercials are designed to make you want you to buy now. And they always offer special deals, last-minute offers and other incentives to get you to pick up the phone before you miss a "one-time" opportunity. Give it some time and thought. Make yourself wait at least a day to decide if you still really want it and will use it. The answer might surprise you. Some ideas seem better at 3 a.m. than they do in the daylight!
Sunday, January 17, 2010
This week @ The Studio-Jan 18th
So, learning that adaptability is a must after last Monday's huge Zumba class & having to change the set to accommodate the class size, we're ready for this week! This is the last week for the set we've had since Jan 4th-new set will begin on Saturday. We're just going to move tomorrow night.
Since the pre-natal yoga class is relaxing from 5:30-5:40, it would be sooo appreciated if the Monday Zumba class keep any noise down to an absolute necessity while waiting for their class to start. The pre-natal goddesses need to relax; restore their energy and reduce their stress levels.
Fitness Kickboxing-Release stress from your day while enjoying this intense set this week. Set design is focused on a total body workout.
Yoga - Hips and strong, healthy back are the focus of our practices this week. Although I have a number of individuals attending class for the first time to help with their spinal problems, it is important you choose the correct yoga class. If you are experiencing debilitating spinal issues, a beginner class may not be appropriate and a gentle/restorative class is strongly recommended.
It is important to "tune-into" the nature of your back problem and avoid exercises or Yoga poses that could make your back problem worst. Most Yoga postures can help you reduce back pain by making your spine stronger. Yoga can stretch and strengthen the back with movements typically used in physical therapy. Some postures strengthen the abdominal muscles which help support a weak back. Yoga's mind-body connection is a great tool to help you to identity tight muscles.
Have a healthy week!
Since the pre-natal yoga class is relaxing from 5:30-5:40, it would be sooo appreciated if the Monday Zumba class keep any noise down to an absolute necessity while waiting for their class to start. The pre-natal goddesses need to relax; restore their energy and reduce their stress levels.
Fitness Kickboxing-Release stress from your day while enjoying this intense set this week. Set design is focused on a total body workout.
Yoga - Hips and strong, healthy back are the focus of our practices this week. Although I have a number of individuals attending class for the first time to help with their spinal problems, it is important you choose the correct yoga class. If you are experiencing debilitating spinal issues, a beginner class may not be appropriate and a gentle/restorative class is strongly recommended.
It is important to "tune-into" the nature of your back problem and avoid exercises or Yoga poses that could make your back problem worst. Most Yoga postures can help you reduce back pain by making your spine stronger. Yoga can stretch and strengthen the back with movements typically used in physical therapy. Some postures strengthen the abdominal muscles which help support a weak back. Yoga's mind-body connection is a great tool to help you to identity tight muscles.
Have a healthy week!
The Lowly Parsnip
Growing up in Newfoundland meant consuming primarily root vegetables as availablity and cost of other vegetables made it difficult to incorporate the "exotic" into menu preparation. Sunday dinner meant carrots, potatoes, turnip, parsnip and cabbage, which ironically would show up as Monday's hash and soup on Tuesday.
Of all the root vegetables, parsnips were the least desired. The colour-non-existant; taste-too peppery. Since leaving the East Coast over a decade ago and incorporating nutrients naturally versus supplements, I have re-discovered the exotc taste of parsnips.
Parsnips provide an excellent source of vitamin C, fiber, folic acid, pantothenic acid, copper, and manganese. They also offer a very good source of niacin, thiamine, magnesium, and potassium. They are a good source of riboflavin, folic acid, and vitamins B6 and E.
My favourite recipes for parnsips involve soups and roasting. Although the following recipe includes cream-I omit it as the soup is fairly thick. I have added a chopped up, peeled apple to this recipe towards the endd of teh cooking.
1 tablespoon butter
1 medium onion, chopped
1 pound parsnips, peeled and cubed
1 clove garlic, finely chopped
2 teaspoons curry powder
1 cube chicken bouillon
3 1/4 cups boiling water
1/2 cup heavy cream
salt and pepper to taste
1 pinch red pepper flakes or paprika for garnish
Melt the butter in a large saucepan over medium heat. Fry the onion in butter until soft, about 5 minutes. Add the parsnips, garlic and curry powder, and fry for a couple of minutes to release the flavors. Mix the bouillon cube into the boiling water, and pour into the saucepan. Stir to remove any bits of vegetable from the bottom of the pot. Simmer for 15 minutes or until parsnips are soft and easy to break with a wooden spoon.
Remove from the heat, and blend with a hand mixer or immersion blender. Stir in the cream, and heat through. Do not boil. Season with salt and pepper to taste, and garnish with red pepper flakes or paprika. Calories (with cream 250), without cream 196. Fat w cream 17.4, without 12.1.
Of all the root vegetables, parsnips were the least desired. The colour-non-existant; taste-too peppery. Since leaving the East Coast over a decade ago and incorporating nutrients naturally versus supplements, I have re-discovered the exotc taste of parsnips.
Parsnips provide an excellent source of vitamin C, fiber, folic acid, pantothenic acid, copper, and manganese. They also offer a very good source of niacin, thiamine, magnesium, and potassium. They are a good source of riboflavin, folic acid, and vitamins B6 and E.
My favourite recipes for parnsips involve soups and roasting. Although the following recipe includes cream-I omit it as the soup is fairly thick. I have added a chopped up, peeled apple to this recipe towards the endd of teh cooking.
1 tablespoon butter
1 medium onion, chopped
1 pound parsnips, peeled and cubed
1 clove garlic, finely chopped
2 teaspoons curry powder
1 cube chicken bouillon
3 1/4 cups boiling water
1/2 cup heavy cream
salt and pepper to taste
1 pinch red pepper flakes or paprika for garnish
Melt the butter in a large saucepan over medium heat. Fry the onion in butter until soft, about 5 minutes. Add the parsnips, garlic and curry powder, and fry for a couple of minutes to release the flavors. Mix the bouillon cube into the boiling water, and pour into the saucepan. Stir to remove any bits of vegetable from the bottom of the pot. Simmer for 15 minutes or until parsnips are soft and easy to break with a wooden spoon.
Remove from the heat, and blend with a hand mixer or immersion blender. Stir in the cream, and heat through. Do not boil. Season with salt and pepper to taste, and garnish with red pepper flakes or paprika. Calories (with cream 250), without cream 196. Fat w cream 17.4, without 12.1.
Sunday, January 10, 2010
This week at the studio-Jan 11
Monday's morning and afternoon classes are cancelled for this week as I have to be in Ottawa all week. The Monday evening classes are still as scheduled.
Zumba this week is the 2nd week of the set introduced last week, with a few changes. A fabulous hip-hop from Zin 23 and a new salsa are introduced-gone is Candyman, Let's Get Loud and Please Don't Stop the Music. Next week will be the last week for this set - this means, more moving this week and next week-less of me chatting. The newest songs from the recent Zin 24 release and some other calorie-burning, how-much-fun-can-you-have songs will join the new set.
Kickboxing-Kudos to the group that braved the class this morning!! Awesome energy! Tuesday will be a reflection of the same high-energy, calorie-burning class.
Yoga-A big welcome to all those new faces and the returning faces that joined us last week! This week in all classes-shoulders and back and abdominals are our primary focus. We will also be exploring the beauty of standing balances-how they build strength, increase concentration and patience. The beauty of standing balances is the fun in falling out of them-it re-enforces the human spirit to be resilient as we go back into them. I have had my share of face-plants on the floor doing arm balances-I laugh at myself, picked my face and dignity up off the floor and went back at it again.
30 minute classes-Thank you for the positive feedback! I have so much fun putting these together and hopefully making them challenging to you. The Monday amazing ab class will be circuit based again. Tuesday's lean, strong legs class will be working on those dynamic lunge-squat combinations. Quite a bit of inner and outer thigh work as well.
The Total Body-Defined class-For the two Cindys that came to Zumba then took this class right away yesterday-You are both my heroines! This Saturday-we're re-visiting the obliques.
Have a safe and healthy week!
Zumba this week is the 2nd week of the set introduced last week, with a few changes. A fabulous hip-hop from Zin 23 and a new salsa are introduced-gone is Candyman, Let's Get Loud and Please Don't Stop the Music. Next week will be the last week for this set - this means, more moving this week and next week-less of me chatting. The newest songs from the recent Zin 24 release and some other calorie-burning, how-much-fun-can-you-have songs will join the new set.
Kickboxing-Kudos to the group that braved the class this morning!! Awesome energy! Tuesday will be a reflection of the same high-energy, calorie-burning class.
Yoga-A big welcome to all those new faces and the returning faces that joined us last week! This week in all classes-shoulders and back and abdominals are our primary focus. We will also be exploring the beauty of standing balances-how they build strength, increase concentration and patience. The beauty of standing balances is the fun in falling out of them-it re-enforces the human spirit to be resilient as we go back into them. I have had my share of face-plants on the floor doing arm balances-I laugh at myself, picked my face and dignity up off the floor and went back at it again.
30 minute classes-Thank you for the positive feedback! I have so much fun putting these together and hopefully making them challenging to you. The Monday amazing ab class will be circuit based again. Tuesday's lean, strong legs class will be working on those dynamic lunge-squat combinations. Quite a bit of inner and outer thigh work as well.
The Total Body-Defined class-For the two Cindys that came to Zumba then took this class right away yesterday-You are both my heroines! This Saturday-we're re-visiting the obliques.
Have a safe and healthy week!
Choosing the proper weight in class
I often tell participants not to be afraid of weights. Lifting a weight will not cause you to "bulk up", "have large muscles" or any of the number of concerns I often hear. In fact, strength training is crucial for increasing bone density; increase your energy level; increase your basal metabolism which causes you to burn more calories 24 hours a day. (You'll even burn more calories while you're sleeping.)
How do you know what is the right weight? If you are able to complete 15 repetitions easily, then the weight is probably too light. If you are unable to perform the exercise as it is designed, then the weight is too heavy and this may lead to injuries. You should feel challenged - if there are physical limitations (e.g injuries to the shoulder, wrist, etc.) then modifications to an exercise may be warranted and a lighter weight used. Ask questions on what is best suited for you-it is better to use proper form and feel challenged than to lift a weight that will cause injury. Don't feel intimidated to change weights during a set if you feel the one you have chosen might be a little too heavy or is causing discomfort and/or pain.
The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.
How do you know what is the right weight? If you are able to complete 15 repetitions easily, then the weight is probably too light. If you are unable to perform the exercise as it is designed, then the weight is too heavy and this may lead to injuries. You should feel challenged - if there are physical limitations (e.g injuries to the shoulder, wrist, etc.) then modifications to an exercise may be warranted and a lighter weight used. Ask questions on what is best suited for you-it is better to use proper form and feel challenged than to lift a weight that will cause injury. Don't feel intimidated to change weights during a set if you feel the one you have chosen might be a little too heavy or is causing discomfort and/or pain.
The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.
Tuesday, January 5, 2010
Welcome Back!!
Last night's Zumba was a packed house that just knew how to let go and have fun. Thank goodness that with the renovations to the studio, we have all that room! The energy was incredible, and the newbies to Zumba just allowed themselves to be there for the moment. The general consensus on the music, particularly the Bollywood style dance with music by Punajabi DJ and those wonderful, high-energy, smooth salsas by Eddy Mclean & Puerto Rican Power was a good mix and I think this was manifested by the energy of the group as they left the studio.
Welcome to the newest prenatal goddesses that have joined us!! I absolutely love teaching this class. You create such a warm, calming energy that fills the studio. I really enjoy hearing the next class remark on the serenity that exists in the studio by you. Again welcome!!
To those that braved the first amazing abs class-I hope you enjoyed it-as always, feedback is critical to what you want from these classes. I hope you enjoy the lean, strong legs class today!
Welcome to the new members of the restorative/gentle yoga class-I am always sooo happy to keep this class on the schedule at no charge. I really believe that you have to give something back, particularly with the immense support the studio has been receiving. I am constantly amazed at where you have been coming from to attend the classes.
The Yoga Studio @ Davidson's
Welcome to the newest prenatal goddesses that have joined us!! I absolutely love teaching this class. You create such a warm, calming energy that fills the studio. I really enjoy hearing the next class remark on the serenity that exists in the studio by you. Again welcome!!
To those that braved the first amazing abs class-I hope you enjoyed it-as always, feedback is critical to what you want from these classes. I hope you enjoy the lean, strong legs class today!
Welcome to the new members of the restorative/gentle yoga class-I am always sooo happy to keep this class on the schedule at no charge. I really believe that you have to give something back, particularly with the immense support the studio has been receiving. I am constantly amazed at where you have been coming from to attend the classes.
The Yoga Studio @ Davidson's
Saturday, January 2, 2010
This week at the Studio
The energy will be high, the hips will be moving and the calories burning in Zumba. The class set this week is about moving, having fun and burning those holiday calories. The song set has everything from Carlos Vives (you're going to love this cumbia based song), Puerto Rican Power, Rhianna, Punjabi DJ, Eddy Maclean and some fabulous tracks from the latest Zumba release.
The 30 minute muscle target sets (abs on Monday, legs Tuesday & upper body on Thursday) are designed to maximize muscle utilization while working effectively. The abs set on Monday will be circuit based for this week (depending upon the group size).
Power Yoga-it's all about the chakras this week. Other yoga classes-pranayama is cleansing breath.
I am looking forward to seeing you back at the studio. This year is your year for health & wellness!
The 30 minute muscle target sets (abs on Monday, legs Tuesday & upper body on Thursday) are designed to maximize muscle utilization while working effectively. The abs set on Monday will be circuit based for this week (depending upon the group size).
Power Yoga-it's all about the chakras this week. Other yoga classes-pranayama is cleansing breath.
I am looking forward to seeing you back at the studio. This year is your year for health & wellness!
Friday, January 1, 2010
Pumpkin Granola Bars
3/4 cup canned pumpkin
1 egg
1/4 cup margarine
2 tbs molasses
1/4 cup honey
2 cup rolled oats
1/2 cup sunflower seeds
1/2 cup walnuts
1 tsp ground cinnamon
Directions
mix pumpkin, butter, egg, honey and molasses together. Add oats, sunflower seeds, nuts and cinnamon; mix together well. Spread into lightly greased cookie sheet (about 15 1/2 X 10 1/2). Bake at 350F for 40 minutes or until golden brown. While warm, cut into 1X3 inch bars.Makes about 30 servings-nutritional information per serving
Calories: 93.0
Total Fat: 5.8 g
Cholesterol: 7.4 mg
Sodium: 106.7 mg
Total Carbs: 8.4 g
Dietary Fiber: 1.2 g
Protein: 1.9 g
1 egg
1/4 cup margarine
2 tbs molasses
1/4 cup honey
2 cup rolled oats
1/2 cup sunflower seeds
1/2 cup walnuts
1 tsp ground cinnamon
Directions
mix pumpkin, butter, egg, honey and molasses together. Add oats, sunflower seeds, nuts and cinnamon; mix together well. Spread into lightly greased cookie sheet (about 15 1/2 X 10 1/2). Bake at 350F for 40 minutes or until golden brown. While warm, cut into 1X3 inch bars.Makes about 30 servings-nutritional information per serving
Calories: 93.0
Total Fat: 5.8 g
Cholesterol: 7.4 mg
Sodium: 106.7 mg
Total Carbs: 8.4 g
Dietary Fiber: 1.2 g
Protein: 1.9 g
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