Zumba set is a continuation of last week and the set will change on June 10th. zumbatomics will conclude for this session on May 30th.
Yoga: Hot Power yoga on Tuesday night, June 1, will be Power yoga (no heat) for those of you who want to try it out. The class format for power yoga makes it easy for students of all levels to enjoy this class.
Wednesday beginner & 2nd step into yoga will be at 6:15 for this week as I have a last minute meeting in Calgary and my flight is leaving at 9 p.m Wednesday. There are no classes on Thursday but I will hold make-up classes on Friday at 5:15 p.m (flex & flow/intermediate)-my apologies for the last minute change, but the summer brings on my busiest work related travel.
Pls note: due the illness-Wednesday night classes will be cancelled. Make-up classes for the yoga on Friday-Yoga @ 5:15-6:15 p.m and 7-7:45 a.m (for those early risers who want to get a yoga practice in before work). Noon-1230: conditioning class-express.
There are no classes on Tuesday, June 15 (away) and Sunday, June 20th (yoga @ the triathlon).
Have a safe & healthy week!
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.
Monday, May 31, 2010
Sunday, May 30, 2010
Expressing Gratitude For the good, the bad and the ugly
With each passing birthday I have observed that whether it is due to sentimentality, maturity or my evolving yoga practice, I am more open to expressing gratitude towards the events that have occurred and people who have entered my life.
Yogis would say that yoga and gratitude are connected-both improve how we relate to those around us and the events that happen in our lives. Gratitude creates positive emotions as does yoga-even when those built up emotions come out during an asana causing the flood gates open, the end result is positive as the body is ridding itself of negative emotions. I have been standing in mountain pose and started to cry-over what? Not sure-but there I was crying and my guru simply said to just let it be.
As events occurred in my life, even those raw, ugly ones, I would question why this was happening to me (the WHY ME we all seem to say at least a few times in our lives). I later began to acknowledge these events played some significance in my life-at the time of their occurrence I just didn't see it-nor would it be expected that I would do so. Often the realization of the impact takes years to develop.
This month, as another milestone quickly approaches, I am expressing gratitude for:
1. The people that have entered my life-even when I couldn't quite figure out why our paths crossed. As my path crossed that of others sometimes deep relationships form. Sometimes the contact was so fleeting but it provided an opportunity to gain an experience, regardless of how obvious or subtle it may be.
2. The bad events such as when my favourite employer downsized and I was left an unemployed single mother-I am thankful I experienced these as I have learned invaluable lessons from them, making me a much better and stronger human being. I used these to create positive changes in my life and in my approach to those around me.
3. The events that I thought I would never recover from-the first heartbreak; the loss of a parent; and those events that at the time appear to be so insurmountable that I questioned how I would overcome them. I discovered alot about myself during these events.
4. My husband, friends, family and all of those I have become connected to in the communities I have lived in and those I have met through my professional career. I am so grateful for the long-lasting relationships that have emerged from meeting some truly wonderful individuals. Among these I include all of those I have met since teaching yoga and fitness classes. I learn something about myself every time I teach a class. You have been the best teachers and when I say Namaste, it is coming from my heart-I truly am bowing to the teacher in you.
5. All of the wonderful things that have been created such as the robin's nest in the neighbour's porch with the one sweet robin who has taken residency there and all the physical aspects of our environment. Each time I visit my family in Newfoundland these become magnified, by the sight of the swells on the waves on the final approach to the St.John's airport-truly awesome.
This month, take a look at what you feel gratitude towards and more importantly, ask yourself if you are turning the negative experiences into something positive.
Since this post is all about gratitude, I'd like to close by sending you all a huge THANK YOU for voting for the studio as best in 3 categories for the readers choice awards. I am humbled!
Yogis would say that yoga and gratitude are connected-both improve how we relate to those around us and the events that happen in our lives. Gratitude creates positive emotions as does yoga-even when those built up emotions come out during an asana causing the flood gates open, the end result is positive as the body is ridding itself of negative emotions. I have been standing in mountain pose and started to cry-over what? Not sure-but there I was crying and my guru simply said to just let it be.
As events occurred in my life, even those raw, ugly ones, I would question why this was happening to me (the WHY ME we all seem to say at least a few times in our lives). I later began to acknowledge these events played some significance in my life-at the time of their occurrence I just didn't see it-nor would it be expected that I would do so. Often the realization of the impact takes years to develop.
This month, as another milestone quickly approaches, I am expressing gratitude for:
1. The people that have entered my life-even when I couldn't quite figure out why our paths crossed. As my path crossed that of others sometimes deep relationships form. Sometimes the contact was so fleeting but it provided an opportunity to gain an experience, regardless of how obvious or subtle it may be.
2. The bad events such as when my favourite employer downsized and I was left an unemployed single mother-I am thankful I experienced these as I have learned invaluable lessons from them, making me a much better and stronger human being. I used these to create positive changes in my life and in my approach to those around me.
3. The events that I thought I would never recover from-the first heartbreak; the loss of a parent; and those events that at the time appear to be so insurmountable that I questioned how I would overcome them. I discovered alot about myself during these events.
4. My husband, friends, family and all of those I have become connected to in the communities I have lived in and those I have met through my professional career. I am so grateful for the long-lasting relationships that have emerged from meeting some truly wonderful individuals. Among these I include all of those I have met since teaching yoga and fitness classes. I learn something about myself every time I teach a class. You have been the best teachers and when I say Namaste, it is coming from my heart-I truly am bowing to the teacher in you.
5. All of the wonderful things that have been created such as the robin's nest in the neighbour's porch with the one sweet robin who has taken residency there and all the physical aspects of our environment. Each time I visit my family in Newfoundland these become magnified, by the sight of the swells on the waves on the final approach to the St.John's airport-truly awesome.
This month, take a look at what you feel gratitude towards and more importantly, ask yourself if you are turning the negative experiences into something positive.
Since this post is all about gratitude, I'd like to close by sending you all a huge THANK YOU for voting for the studio as best in 3 categories for the readers choice awards. I am humbled!
Tuesday, May 25, 2010
Certified Yoga Teacher Training
It started several months ago and we're so close to finishing this project! The syllabus and lessons plans have been fine tuned and the teaching staff engaged.
The Studio is in the process of certification with Yoga Alliance as a Yoga Alliance approved teaching school. This will ultimately result in bringing the 200 hour certified teacher training program (Yoga Alliance) to the area.
The course will run every 2nd weekend (Friday 6-9 p.m and Saturday & Sunday from noon- 6:30 p.m) and will run for 7.5 months. Several modules will be instructed by different yoga teachers specializing in a particular yogic discipline and by professionals with a background in anatomy and physiology.
This is a 200 hour course, geared toward health and wellness practitioners as well as those wanting to expand their theoretical and practical knowledge of Yoga for health and healing and to teach yoga.
Program Overview
Yoga as a complimentary system for health, healing and personal development.
Yoga history, philosophy and theoretical frameworks and models of health.
Theory, functions and techniques of asana (postures), pranayama (breath practices) and dhyana (meditation).
Teaching Yin, pre-natal, power and children yoga programs.
Supporting Yoga practices such as ahara (diet), vihara (lifestyle), sound, mental attitudes etc…
Techniques of observation and practical application.
Participants can expect, by the end of this program, to have a solid foundation in Yoga theory, application, tools and practices and the ability to tailor yoga practices in their specific fields and be eligible for registration as a RYT.
The Studio is in the process of certification with Yoga Alliance as a Yoga Alliance approved teaching school. This will ultimately result in bringing the 200 hour certified teacher training program (Yoga Alliance) to the area.
The course will run every 2nd weekend (Friday 6-9 p.m and Saturday & Sunday from noon- 6:30 p.m) and will run for 7.5 months. Several modules will be instructed by different yoga teachers specializing in a particular yogic discipline and by professionals with a background in anatomy and physiology.
This is a 200 hour course, geared toward health and wellness practitioners as well as those wanting to expand their theoretical and practical knowledge of Yoga for health and healing and to teach yoga.
Program Overview
Yoga as a complimentary system for health, healing and personal development.
Yoga history, philosophy and theoretical frameworks and models of health.
Theory, functions and techniques of asana (postures), pranayama (breath practices) and dhyana (meditation).
Teaching Yin, pre-natal, power and children yoga programs.
Supporting Yoga practices such as ahara (diet), vihara (lifestyle), sound, mental attitudes etc…
Techniques of observation and practical application.
Participants can expect, by the end of this program, to have a solid foundation in Yoga theory, application, tools and practices and the ability to tailor yoga practices in their specific fields and be eligible for registration as a RYT.
Sunday, May 23, 2010
Quinoa for Breakfast, Lunch & Dinner (Seriously?)
I have gotten into alternating between oatmeal and quinoa for my breakfast (with dried fruit, nuts, honey & rice milk).
Quinoa (keen-wah) has been slowly emerging from obscurity (it was a food staple of the Incas) to the mainstream as people have started to realize its numerous benefits. I have seen a quinoa burger on the menu at a MacDonald's in London. Great marketing idea as the nutritional analysis of the quinoa burger was clearly promoted.
Quinoa is considered by NASA to be one of the most complete foods due to its' amino acid-rich qualities. It is a complete protein, meaning it has eight essential amino acids for tissue development in humans. Many people associate it with belonging to the grain group, but it is actually a relative of the leafy green vegetables (aka spinach, chard). It is the seed of the Chenopodium or Goosefoot plant. http://www.medicinalfoodnews.com/vol13/quinoa
Benefits:
There are numerous benefits to eating quinoa, among these are:
- high protein (compete protein)
- great source of magnesium, iron, copper and phosphorus (good for migraines, diabetes and atherosclerosis)
- provides significant cardiovascular benefit's to postmenopausal women
- antioxidant
- gluten free & easily digestible
- gallstone prevention
Preparation:
I have been preparing quinoa in my rice cooker-I find it works well and I don't have to worry about it on the stove. Although many brands are rinsed before packaging, it is a good idea to rinse again before you use it in a recipe. I have been discovering some great recipes for breakfast, lunch & dinner using quinoa. The following are a few meals incporporating quinoa.
Breakfast: Nutty Cinnamon Quinoa
1 c low fat milk/skim milk
1 c water
1 c quinoa (well-rinsed)
2 c fresh blueberries or strawberries
½ teaspoon finely ground cinnamon
1/3 cup chopped pecans (or any nut that you prefer)
4 teaspoons organic honey.
Boil the milk, water and quinoa in a saucepan over high heat and then reduce the heat to medium-low, cover and simmer for 15 minutes or until most the liquid is absorbed. Turn off the heat and set it aside for 5 minutes while covered. Mix in cinnamon and blueberries and top with the chopped nuts. Drizzle with honey and serve. (NOTE: You can cook quinoa in 2 cups of water and add soy/rice/almond milk after cooking)
Lunch: Quinoa with pears, herbs & feta salad
Ingredients:
1 cup (250 mL) quinoa
Salt
1/4 cup (50 mL) olive oil
Juice of 1 lemon
2 Ontario Garlic Cloves, minced
1/2 tsp (2 mL) dried oregano leaves
Pepper
1 Sweet Pepper, cored and diced
2 Green Onions, thinly sliced
3/4 cup (175 mL) Feta Cheese, crumbled
mixed fresh herbs (such as, mint, chives and parsley) chopped
2 Bartlett Pears
Preparation:
Rinse quinoa in cold water and drain well. In saucepan, bring 2 cups (500 mL) water and 1/2 tsp (2 mL) salt to boil. Gradually add quinoa. Cover and reduce heat to low; cook until water is absorbed and grain is transparent, 13 to 15 minutes. Let stand, covered, for 5 minutes; then fluff with fork. Transfer to large bowl and let cool to room temperature.
Meanwhile, in small bowl, whisk together oil, 2 tbsp (25 mL) lemon juice, garlic, oregano, and salt and pepper to taste.
Stir sweet pepper, green onions, feta and herbs into cooled quinoa. Toss with dressing. To serve, core and chop pears; stir into salad. Taste and add a little more lemon juice if desired.
Quinoa for Dinner: Quinoa Skillet Dinner
1 c Quinoa
15 oz Tomatoes
1 chopped green chili pepper
15 oz black beans
15 oz corn
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp Dried parsley
1 tsp Dried basil
1/2 tsp Dried thyme
1/2 tsp salt
Preparation
Rinse quinoa thoroughly (it will taste bitter if you don't) and cook, covered, on low heat for 15 minutes in 2 cups boiling water. Stir in tomatoes and chili pepper, beans, corn, herbs and spices and heat thoroughly
Quinoa (keen-wah) has been slowly emerging from obscurity (it was a food staple of the Incas) to the mainstream as people have started to realize its numerous benefits. I have seen a quinoa burger on the menu at a MacDonald's in London. Great marketing idea as the nutritional analysis of the quinoa burger was clearly promoted.
Quinoa is considered by NASA to be one of the most complete foods due to its' amino acid-rich qualities. It is a complete protein, meaning it has eight essential amino acids for tissue development in humans. Many people associate it with belonging to the grain group, but it is actually a relative of the leafy green vegetables (aka spinach, chard). It is the seed of the Chenopodium or Goosefoot plant. http://www.medicinalfoodnews.com/vol13/quinoa
Benefits:
There are numerous benefits to eating quinoa, among these are:
- high protein (compete protein)
- great source of magnesium, iron, copper and phosphorus (good for migraines, diabetes and atherosclerosis)
- provides significant cardiovascular benefit's to postmenopausal women
- antioxidant
- gluten free & easily digestible
- gallstone prevention
Preparation:
I have been preparing quinoa in my rice cooker-I find it works well and I don't have to worry about it on the stove. Although many brands are rinsed before packaging, it is a good idea to rinse again before you use it in a recipe. I have been discovering some great recipes for breakfast, lunch & dinner using quinoa. The following are a few meals incporporating quinoa.
Breakfast: Nutty Cinnamon Quinoa
1 c low fat milk/skim milk
1 c water
1 c quinoa (well-rinsed)
2 c fresh blueberries or strawberries
½ teaspoon finely ground cinnamon
1/3 cup chopped pecans (or any nut that you prefer)
4 teaspoons organic honey.
Boil the milk, water and quinoa in a saucepan over high heat and then reduce the heat to medium-low, cover and simmer for 15 minutes or until most the liquid is absorbed. Turn off the heat and set it aside for 5 minutes while covered. Mix in cinnamon and blueberries and top with the chopped nuts. Drizzle with honey and serve. (NOTE: You can cook quinoa in 2 cups of water and add soy/rice/almond milk after cooking)
Lunch: Quinoa with pears, herbs & feta salad
Ingredients:
1 cup (250 mL) quinoa
Salt
1/4 cup (50 mL) olive oil
Juice of 1 lemon
2 Ontario Garlic Cloves, minced
1/2 tsp (2 mL) dried oregano leaves
Pepper
1 Sweet Pepper, cored and diced
2 Green Onions, thinly sliced
3/4 cup (175 mL) Feta Cheese, crumbled
mixed fresh herbs (such as, mint, chives and parsley) chopped
2 Bartlett Pears
Preparation:
Rinse quinoa in cold water and drain well. In saucepan, bring 2 cups (500 mL) water and 1/2 tsp (2 mL) salt to boil. Gradually add quinoa. Cover and reduce heat to low; cook until water is absorbed and grain is transparent, 13 to 15 minutes. Let stand, covered, for 5 minutes; then fluff with fork. Transfer to large bowl and let cool to room temperature.
Meanwhile, in small bowl, whisk together oil, 2 tbsp (25 mL) lemon juice, garlic, oregano, and salt and pepper to taste.
Stir sweet pepper, green onions, feta and herbs into cooled quinoa. Toss with dressing. To serve, core and chop pears; stir into salad. Taste and add a little more lemon juice if desired.
Quinoa for Dinner: Quinoa Skillet Dinner
1 c Quinoa
15 oz Tomatoes
1 chopped green chili pepper
15 oz black beans
15 oz corn
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp Dried parsley
1 tsp Dried basil
1/2 tsp Dried thyme
1/2 tsp salt
Preparation
Rinse quinoa thoroughly (it will taste bitter if you don't) and cook, covered, on low heat for 15 minutes in 2 cups boiling water. Stir in tomatoes and chili pepper, beans, corn, herbs and spices and heat thoroughly
Ths week @ the Studio-Staying motivated During the Summer Months
This week we have so much to talk about!
There is a new set at Zumba (no classes on holiday Monday), we will see you beautiful faces next Saturday! The conditioning class on Wednesday will incorporate some great exercises to get you ready for summer.
Yoga-I have received a number of e-mails regarding the cleanse practice we embarked on last
week. Many of you had some great (and interesting) experiences and thank you for sharing them. This week we are at the incorporating asanas to boost your energy levels and the function of your digestive system for those you are interested in using yoga for weight loss.
Schedule just a quick note that there are no classes on holiday Monday (May 24). For the month of June, the Monday night conditioning class will be ending on June 14th. The Sunday kickboxing will be removed from the June schedule as the studio is getting just too hot following hot yoga to have a cardio class. The Tuesday kickboxing class will remain until June 28th.
Summer Schedule & you!! As I get ready for the summer schedule, I am asking for your input on what you would like to see and on which days. The Saturday schedule will remain unchanged and Sunday a.m Hot Power Yoga will become Power Yoga for the summer (all levels can enjoy this class). Please e-mail me at macdean@sympatico.ca with your suggestions.
Fit Fact: How Do I Stay Motivated to workout During the Summer Months
The May 24 weekend is the unofficial launch of Canada's summer season. The BBQs, ice-cream, mayonnaise and cream based salads and the beer, wine, coolers, etc. can all become obstacles to your health and fitness goals. The summer foods combined with the warm and often humid weather, can make exercising a low priority. However, summer brings an abundance of fresh fruit and vegetables that can be incorporated easily into your lifestyle and most importantly-it is summer!! There are few excuses to not getting outside and moving!
Tip #1: Walk and Talk
The summer months are great for being outdoors and walking is a great form of exercise for weight loss-grab your friends and head outside. Walking 1 mile burns around 100 calories (for someone that weighs 150 pounds), and walking and talking is a great way to exercise and build strong bonds.
Tip #2: Buy a Bike
Like walking, biking is also a good low impact form of exercise. As a whole we drive too much, sometimes even just 2 miles or so to run a quick errand. Use your new bike to run errands close to home, save gas, and burn calories. Also, given the great trails in this area, you can enjoy the beautiful outdoors.
Tip #3: Picnic and Plan Outdoor Activities
Summer is a great time for picnics. Plan a picnic and of course pack healthy foods, but also pack a Frisbee, soccerball, whiffle ball and baseball bat. It may not seem like a hard core workout, but tossing around a Frisbee or football burns more calories than watching TV, and all the extra activity adds up in the long run.
Tip #4: Start an Outdoor Project Around the House
There are so many outdoor projects that are perfect for the summer. You can build a deck or plant a garden. Exercise does not have to happen in a gym or in front of a television.
Outdoor projects can be a sneaky way to get in more exercise during the summer.
Tip #5: Find a Summer Workout Partner
Having a workout partner helps to keep both people motivated. It can be hard to lose weight all by yourself, but if you have a workout partner with similar goals, you can push each other to stay committed to the exercise routine.
Tip #6: Take a Fitness Vacation
Most people gain weight when they go on vacation because they just want to go eat, drink, party and sleep on vacation. But, I'll challenge you to take a fitness oriented vacation.If you go to the beach to relax, plan a 3-5 mile walk in the morning and a 3-5 mile walk in the evening before dinner (that could be an extra 600-1000 calories burned a day). Plan a hiking vacation, or a tennis vacation, or a swimming vacation. Get in the pool, lake, whatever for 1-2 hours in the morning and 1-2 hours in the evening before dinner. Do activities you love. But make a plan to be active on everyday of your fitness vacation.
There are a few outdoor activities being planned for the summer that will help you stay motivated - more on those next week.
Have a safe and healthy week
The studio
There is a new set at Zumba (no classes on holiday Monday), we will see you beautiful faces next Saturday! The conditioning class on Wednesday will incorporate some great exercises to get you ready for summer.
Yoga-I have received a number of e-mails regarding the cleanse practice we embarked on last
week. Many of you had some great (and interesting) experiences and thank you for sharing them. This week we are at the incorporating asanas to boost your energy levels and the function of your digestive system for those you are interested in using yoga for weight loss.
Schedule just a quick note that there are no classes on holiday Monday (May 24). For the month of June, the Monday night conditioning class will be ending on June 14th. The Sunday kickboxing will be removed from the June schedule as the studio is getting just too hot following hot yoga to have a cardio class. The Tuesday kickboxing class will remain until June 28th.
Summer Schedule & you!! As I get ready for the summer schedule, I am asking for your input on what you would like to see and on which days. The Saturday schedule will remain unchanged and Sunday a.m Hot Power Yoga will become Power Yoga for the summer (all levels can enjoy this class). Please e-mail me at macdean@sympatico.ca with your suggestions.
Fit Fact: How Do I Stay Motivated to workout During the Summer Months
The May 24 weekend is the unofficial launch of Canada's summer season. The BBQs, ice-cream, mayonnaise and cream based salads and the beer, wine, coolers, etc. can all become obstacles to your health and fitness goals. The summer foods combined with the warm and often humid weather, can make exercising a low priority. However, summer brings an abundance of fresh fruit and vegetables that can be incorporated easily into your lifestyle and most importantly-it is summer!! There are few excuses to not getting outside and moving!
Tip #1: Walk and Talk
The summer months are great for being outdoors and walking is a great form of exercise for weight loss-grab your friends and head outside. Walking 1 mile burns around 100 calories (for someone that weighs 150 pounds), and walking and talking is a great way to exercise and build strong bonds.
Tip #2: Buy a Bike
Like walking, biking is also a good low impact form of exercise. As a whole we drive too much, sometimes even just 2 miles or so to run a quick errand. Use your new bike to run errands close to home, save gas, and burn calories. Also, given the great trails in this area, you can enjoy the beautiful outdoors.
Tip #3: Picnic and Plan Outdoor Activities
Summer is a great time for picnics. Plan a picnic and of course pack healthy foods, but also pack a Frisbee, soccerball, whiffle ball and baseball bat. It may not seem like a hard core workout, but tossing around a Frisbee or football burns more calories than watching TV, and all the extra activity adds up in the long run.
Tip #4: Start an Outdoor Project Around the House
There are so many outdoor projects that are perfect for the summer. You can build a deck or plant a garden. Exercise does not have to happen in a gym or in front of a television.
Outdoor projects can be a sneaky way to get in more exercise during the summer.
Tip #5: Find a Summer Workout Partner
Having a workout partner helps to keep both people motivated. It can be hard to lose weight all by yourself, but if you have a workout partner with similar goals, you can push each other to stay committed to the exercise routine.
Tip #6: Take a Fitness Vacation
Most people gain weight when they go on vacation because they just want to go eat, drink, party and sleep on vacation. But, I'll challenge you to take a fitness oriented vacation.If you go to the beach to relax, plan a 3-5 mile walk in the morning and a 3-5 mile walk in the evening before dinner (that could be an extra 600-1000 calories burned a day). Plan a hiking vacation, or a tennis vacation, or a swimming vacation. Get in the pool, lake, whatever for 1-2 hours in the morning and 1-2 hours in the evening before dinner. Do activities you love. But make a plan to be active on everyday of your fitness vacation.
There are a few outdoor activities being planned for the summer that will help you stay motivated - more on those next week.
Have a safe and healthy week
The studio
Friday, May 14, 2010
Runner's and Elasticity of the Psoas & Quadriceps
Often the shin bows outward due to the stress from running or athletics. Have you been a runner? If you are, practice Hero Pose (Virasana) before and after each run. This will help maintain elasticity in your feet and ankles for the squat position and will give a much-needed stretch to the muscles along the front of your body—in particular the quadriceps and psoas muscles.
http://www.ehow.com/video_2351271_heros-pose-yoga-practice.html
Precautions: Knee or ankle injury: Avoid this pose unless you have the assistance of an experienced instructor.
Benefits:
Stretches the thighs, knees, and ankles
Strengthens the arches
Improves digestion and relieves gas
Helps relieve the symptoms of menopause
Reduces swelling of the legs during pregnancy (through second trimester)
Therapeutic for high blood pressure and asthma
http://www.ehow.com/video_2351271_heros-pose-yoga-practice.html
Precautions: Knee or ankle injury: Avoid this pose unless you have the assistance of an experienced instructor.
Benefits:
Stretches the thighs, knees, and ankles
Strengthens the arches
Improves digestion and relieves gas
Helps relieve the symptoms of menopause
Reduces swelling of the legs during pregnancy (through second trimester)
Therapeutic for high blood pressure and asthma
Thursday, May 13, 2010
Sweet Spring-Agravated Allergies
The sweet sounds and smells of spring! After hibernating through the Canadian winter, it is such a joy when the weather warms, the snow melts, birds begin to sing a little earlier and loudly and those buds begin to appear on the trees.
Since moving to Ontario I, like so many others, have been affected with seasonal allergies. At one point they were getting so intense I was spending most of August and early September travelling to get away from the Ottawa valley.
I have been integrating some natural methods to help alleviate my allergy symptoms. I have found a neti pot helps (if you want to know how to use a neti pot-(its not pretty the first few times you try it) please visit http://www.youtube.com/watch?v=H9i6x6uGm2k&feature=related) and have been using some aryuvedic herbs.
Ayurveda says that in the springtime, when the weather starts to get warmer, toxins in the body "melt" and can clog up our overwhelmed system that is trying to deal with the pollen, dust, and mold in the air. The good news is that the body has its own natural defense against allergens, and that we can help boost up these defenses so that we can face the season strong. Here are some tips: (Coffey News)
-Add allergy-fighting spices to your diet. Turmeric, sage, red pepper, cumin, and coriander are all know to help with allergies.
-Keep digestion strong. Choose fresh foods, rather than packaged, canned, or leftover foods. Drink warm water throughout the day
- avoid iced and carbonated beverages.
-Follow the Kapha balancing diet, avoid dairy products, and fried foods.
-Wherever possible, use hard flooring rather than rugs or carpets in your home. Hard flooring is easier to clean and doesn't collect as much dust.
-Keep windows closed during pollen season. Change clothes after spending time outside.
-Use a Neti pot to soothe dry nasal passages and rinse away dust, pollen and other irritants.
Since moving to Ontario I, like so many others, have been affected with seasonal allergies. At one point they were getting so intense I was spending most of August and early September travelling to get away from the Ottawa valley.
I have been integrating some natural methods to help alleviate my allergy symptoms. I have found a neti pot helps (if you want to know how to use a neti pot-(its not pretty the first few times you try it) please visit http://www.youtube.com/watch?v=H9i6x6uGm2k&feature=related) and have been using some aryuvedic herbs.
Ayurveda says that in the springtime, when the weather starts to get warmer, toxins in the body "melt" and can clog up our overwhelmed system that is trying to deal with the pollen, dust, and mold in the air. The good news is that the body has its own natural defense against allergens, and that we can help boost up these defenses so that we can face the season strong. Here are some tips: (Coffey News)
-Add allergy-fighting spices to your diet. Turmeric, sage, red pepper, cumin, and coriander are all know to help with allergies.
-Keep digestion strong. Choose fresh foods, rather than packaged, canned, or leftover foods. Drink warm water throughout the day
- avoid iced and carbonated beverages.
-Follow the Kapha balancing diet, avoid dairy products, and fried foods.
-Wherever possible, use hard flooring rather than rugs or carpets in your home. Hard flooring is easier to clean and doesn't collect as much dust.
-Keep windows closed during pollen season. Change clothes after spending time outside.
-Use a Neti pot to soothe dry nasal passages and rinse away dust, pollen and other irritants.
This week at the Studio-May 15
Zumba: Since we are transitioning to a new set, I have gone back and put together some of the most enjoyed music for this week from September to March-alot and I mean alot of moving! Next Saturday will see the introduction of the new set.
Yoga: Have you ever wondered about how yoga helps the body rid itself of toxins? This week all of the yoga classes will focus on asanas and pranayama to kick start the body's ability to cleanse. Yoga circulates positive thinking, which removes toxins from the body in more ways than one. Negative thoughts=toxicity and an inclination towards an unhealthy lifestyle that invites toxins rather than fight them.
Several yoga asanas clear up accumulated toxins (such as blood lactate build up), emotional waste and mental garbage.
Our asana practice will cleanse both your body and mind. It will also help to re -balance the body by aiding you in digestion and creating mental clarity-pranayama, cleansing breath.
Total Conditioning Class
Saturday-Endurance
Monday-Strength
Wednesday-Endurance
Saturday-Strength
Tuesday & Wednesdays 5:15 & 5:30 classes & Zumbatomics
Please note change in time due to meetings in Ottawa that affect my commute to Smiths Falls for this week (back to regular schedule next week):
Tuesday 5:15 upper body class-cancelled
Tuesday 6 p.m kickboxing will be at 6:15 p.m
Wednesday 5:30 total conditioning class, 6:15 p.m
Wednesday 6:30 beginner yoga class, 7 p.m
There are 2 weeks left to Zumbatomics! The studio is closed on Victoria day so the last day of classes will be May 31st.
Fit Fact - Simple methods to increase your metabolism
- Increase your muscle mass:
The more you increase your muscle mass the more your metabolism will increase: Your lean body mass is by far the most important factor of metabolism. Muscle burns up to 90% more calories than fat.
- Keep yourself in motion regularly:
After regular exercise such as walking, biking and swimming your metabolism rate will increase not only during the activity but for several hours after. Taking the stairs instead of the elevator is a great and natural way to embody exercise in your daily life.
-Eat more often, don't ever skip a meal :
If you try to lose weight by skipping meals or not eat at all, your metabolism will decrease which is the opposite of losing fat. The body goes into 'starvation mode' when there isn't a high enough calories available and becomes more efficient by storing high calorie macronutrients like fat.
Determine what is influencing your metabolism: There are some factors that you can change, and some factors that you can't. You should be recognize them.
-Eat small, frequent meals:
Extending the time between meals makes your body go into "starvation mode", which means it'll hold onto as many calories as possible and store them as fat.
-Drink water:
As with food, depriving your body of water can encourage it to "store" rather than "burn". In order to encourage your liver to focus on metabolism rather than water retention, make sure you drink an appropriate amount of water.
-Boost metabolism temporarily with aerobic exercise:
Boost metabolism in the long run with weight training. Muscle burns more calories than fat does (73 more calories per kilogram per day).
Have a safe & healthy week!
The Studio
Yoga: Have you ever wondered about how yoga helps the body rid itself of toxins? This week all of the yoga classes will focus on asanas and pranayama to kick start the body's ability to cleanse. Yoga circulates positive thinking, which removes toxins from the body in more ways than one. Negative thoughts=toxicity and an inclination towards an unhealthy lifestyle that invites toxins rather than fight them.
Several yoga asanas clear up accumulated toxins (such as blood lactate build up), emotional waste and mental garbage.
Our asana practice will cleanse both your body and mind. It will also help to re -balance the body by aiding you in digestion and creating mental clarity-pranayama, cleansing breath.
Total Conditioning Class
Saturday-Endurance
Monday-Strength
Wednesday-Endurance
Saturday-Strength
Tuesday & Wednesdays 5:15 & 5:30 classes & Zumbatomics
Please note change in time due to meetings in Ottawa that affect my commute to Smiths Falls for this week (back to regular schedule next week):
Tuesday 5:15 upper body class-cancelled
Tuesday 6 p.m kickboxing will be at 6:15 p.m
Wednesday 5:30 total conditioning class, 6:15 p.m
Wednesday 6:30 beginner yoga class, 7 p.m
There are 2 weeks left to Zumbatomics! The studio is closed on Victoria day so the last day of classes will be May 31st.
Fit Fact - Simple methods to increase your metabolism
- Increase your muscle mass:
The more you increase your muscle mass the more your metabolism will increase: Your lean body mass is by far the most important factor of metabolism. Muscle burns up to 90% more calories than fat.
- Keep yourself in motion regularly:
After regular exercise such as walking, biking and swimming your metabolism rate will increase not only during the activity but for several hours after. Taking the stairs instead of the elevator is a great and natural way to embody exercise in your daily life.
-Eat more often, don't ever skip a meal :
If you try to lose weight by skipping meals or not eat at all, your metabolism will decrease which is the opposite of losing fat. The body goes into 'starvation mode' when there isn't a high enough calories available and becomes more efficient by storing high calorie macronutrients like fat.
Determine what is influencing your metabolism: There are some factors that you can change, and some factors that you can't. You should be recognize them.
-Eat small, frequent meals:
Extending the time between meals makes your body go into "starvation mode", which means it'll hold onto as many calories as possible and store them as fat.
-Drink water:
As with food, depriving your body of water can encourage it to "store" rather than "burn". In order to encourage your liver to focus on metabolism rather than water retention, make sure you drink an appropriate amount of water.
-Boost metabolism temporarily with aerobic exercise:
Boost metabolism in the long run with weight training. Muscle burns more calories than fat does (73 more calories per kilogram per day).
Have a safe & healthy week!
The Studio
Friday, May 7, 2010
The Third Chakra-Manipura
This week in all yoga classes we will be engaging in practices focusing on manipura or the third chakra.
What is our 3rd chakra? This chakra is traditionally located at the navel (hence the alternative name of nabhi (navel) chakra), but in many modern chakra formulations it is placed at the Solar Plexus.
What is it responsible for? The third chakra handles the energy of your personal power, self-esteem and personality. Your third chakra is the place where you learn to create boundaries for yourself. Issues such as trust, fear of rejection, self image are all part of this chakra. This is the center for action, energy and power. In opening your third chakra, you may reach deep into your own sense of self and find your balance or boundary point. This point is the use of personal power as a weaver of inner and outer power. You have the power to create and accomplish, rather than the power over something or someone. In other words, you have the ability to manifest in the physical world. (aboutyoga.com)
What if the third chakra is out of balance? Imbalance with the third chakra can lead to obesity, diabetes, hypoglycemia, heartburn, gallbladder problems and stomach ulcers. It can be better defined by the feeling of a ‘pit in the stomach’ when we are upset or nervous, or the feeling of our stomach ‘being in knots’.
What asanas engage the third chakra?
Pranayama: Bellows breath
Asana: Sun Salutation; wheel; bow; bridge; Warrior I & III, Chair; Side Plank; Eagle; Crow; Table; Dancing Cat; low lunge; plank; boat; extended fish
Enjoy finding your third chakra this week!! If you don;t find it don't worry, we're always in progress.
The Studio
What is our 3rd chakra? This chakra is traditionally located at the navel (hence the alternative name of nabhi (navel) chakra), but in many modern chakra formulations it is placed at the Solar Plexus.
What is it responsible for? The third chakra handles the energy of your personal power, self-esteem and personality. Your third chakra is the place where you learn to create boundaries for yourself. Issues such as trust, fear of rejection, self image are all part of this chakra. This is the center for action, energy and power. In opening your third chakra, you may reach deep into your own sense of self and find your balance or boundary point. This point is the use of personal power as a weaver of inner and outer power. You have the power to create and accomplish, rather than the power over something or someone. In other words, you have the ability to manifest in the physical world. (aboutyoga.com)
What if the third chakra is out of balance? Imbalance with the third chakra can lead to obesity, diabetes, hypoglycemia, heartburn, gallbladder problems and stomach ulcers. It can be better defined by the feeling of a ‘pit in the stomach’ when we are upset or nervous, or the feeling of our stomach ‘being in knots’.
What asanas engage the third chakra?
Pranayama: Bellows breath
Asana: Sun Salutation; wheel; bow; bridge; Warrior I & III, Chair; Side Plank; Eagle; Crow; Table; Dancing Cat; low lunge; plank; boat; extended fish
Enjoy finding your third chakra this week!! If you don;t find it don't worry, we're always in progress.
The Studio
Monday, May 3, 2010
Walking Meditation
Many of you are avid walkers, which I find is a great form of exercise. I take the dogs, head out along the canal and just allow myself to get lost among some great natural beauty in the area. Walking allows me to reflect, energize and gives me a physical and mental break. The attached article from the Himalayan Institute explains how you can incorporate pranayama while walking-enjoy!
http://www.himalayaninstitute.org/yogaplus/article.aspx?id=1116
http://www.himalayaninstitute.org/yogaplus/article.aspx?id=1116
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