This entry is a continuation of the theme of the heart to accompany the month of love (we will be using metta meditation throughout our yoga practices this month....
Metta Meditation is a tool that permits one's generosity and kindness to be applied to all beings and, as a consequence, one finds true happiness in another person's happiness, no matter who the individual is.
The hard work and repetition required of an individual engaged in Metta practice endows the four universal wishes (to live happily and to be free from hostility, affliction, and distress), with a very personal inner love, and by so doing, it has the power for personal transformation.
Although serious practitioners of Metta meditation offer Metta for an hour or more morning and evening, you may wish to begin by offering Metta for just 10-15 minutes each day. You may do your practice as a formal sitting meditation or while walking (preferably without destination). You may also choose to integrate your Metta practice with daily chores.
To begin, take a few moments to quiet your mind and focus your attention on the experience of loving kindness. You will begin by offering Metta to yourself. If distracting thoughts arise, acknowledge them, make a mental note to return to them after your Metta practice, but quickly move them aside to maintain concentration.
Recite the following phrases to yourself at a pace that keeps you focused and alert.
1. May I be safe and protected.
2. May I be peaceful and happy.
3. May I be healthy and strong.
4. May I have ease of well being (and accept all the conditions of the world)
Continue reciting the phrases in the first person.Then when you are comfortable, try offering Metta to a beneficiary, someone who supports you, who has always "been on your side", replacing the "I"in the phrase with "He/She".
Once your Metta flows easily to a loved one, begin to include in your practice one or more of the following categories of persons to whom you will offer Metta:
A close friend.
A neutral person (someone you neither like nor dislike)
A difficult person (no need to start with the most difficult person, but someone whom you might find it hard to like)
Awareness of our feelings toward another is always the first step in converting this energy into loving-kindness. Noticing a feeling of aversion, or indecisiveness, when evoking the image of a particular person in your practice does not mean you are failing to offer Metta. Rather, you are leaping forward in your practice.
In the spirit of Metta and since this is the month of love, this is our offering to you:
May you be safe and protected.
May you be peaceful and happy.
May you be healthy and strong.
May you have ease of well being. (and accept all the conditions of the world)
Blessings & Light
From all of us at The Studio
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.
Saturday, January 29, 2011
Wednesday, January 26, 2011
Ab Sculpting Yoga Sequence: CSV Yoga
http://www.youtube.com/watch?v=M4z9KDAfIgI&feature=related
I had requests for some of the sequences we have been using in core strength vinyasa-here is one of them from the founder, the truly amazing and fabulous Sadie. Breathe!
I had requests for some of the sequences we have been using in core strength vinyasa-here is one of them from the founder, the truly amazing and fabulous Sadie. Breathe!
Sunday, January 23, 2011
Friday Night Treats...definitely not always your friend
Friday nights and weekends are usually when we allow ourselves to indulge in some of our favourite treats-many of these are often not the best nutritionally sound decisions and negatively affect our health & fitness goals.
Yesterday as I was out a restuarant in Kingston I was in awe of the table of university students who were devouring the largest, loaded plate of nachos I had ever seen. That got me thinking about how in some social settings we engage in sharing platters, plates, baskets, etc. and lose sight of the portion of what we are consuming.
Those salty corn chips, slathered in cheese (and chicken/beef...) dipped into sour cream and salsa. If you believe that you are getting your grains, dairy, vegetables and meat in your Friday night treat, well really, does the food guide really mean this?
1 portion of nachos is 6-8 chips and here is what you are really getting and an average of how much exercised to required to burn those calories (this varies based upon factors such as your weight):
Nachos with beef, beans & cheese 787 cal, 46 g fat=running for 75 minutes to burn this off
Nachos with cheese 346 cal, 19 g fat=dance for an hour!
Nachos with cheese and sour cream 550 cal, 45 g fat=Zumba for 45-60 minutes
For more information on this oh so popular but so detrimental to your fitness goals, visit:
http://www.fatsecret.com/calories-nutrition/food/nachos
If you'd like to enjoy and learn some alternatives to your favourite processed food, visit the wonderful Stephania at http://ingredientsforlife.ca/.
Yesterday as I was out a restuarant in Kingston I was in awe of the table of university students who were devouring the largest, loaded plate of nachos I had ever seen. That got me thinking about how in some social settings we engage in sharing platters, plates, baskets, etc. and lose sight of the portion of what we are consuming.
Those salty corn chips, slathered in cheese (and chicken/beef...) dipped into sour cream and salsa. If you believe that you are getting your grains, dairy, vegetables and meat in your Friday night treat, well really, does the food guide really mean this?
1 portion of nachos is 6-8 chips and here is what you are really getting and an average of how much exercised to required to burn those calories (this varies based upon factors such as your weight):
Nachos with beef, beans & cheese 787 cal, 46 g fat=running for 75 minutes to burn this off
Nachos with cheese 346 cal, 19 g fat=dance for an hour!
Nachos with cheese and sour cream 550 cal, 45 g fat=Zumba for 45-60 minutes
For more information on this oh so popular but so detrimental to your fitness goals, visit:
http://www.fatsecret.com/calories-nutrition/food/nachos
If you'd like to enjoy and learn some alternatives to your favourite processed food, visit the wonderful Stephania at http://ingredientsforlife.ca/.
Thursday, January 20, 2011
community class: Friday, Jan 21, YIN Yoga
Come join us from 5:15-6 for this amazing style of yoga that benefits the connective tissues in the body like ligaments and tendons in joints rather than developing the muscles like Hatha Yoga.
Yin yoga improves the body in a variety of ways, including:
Feeling calm and balanced
Regulated energy levels
Greater strength
Improved health
Stress levels lowered
Greater stamina
Flexibility of the body’s connective tissues and joints
Slowed signs of aging
Improved meditation
Deeper relaxation
Improved practice of yang yoga
This is a great way to release from the stress of your week!!!
Yin yoga improves the body in a variety of ways, including:
Feeling calm and balanced
Regulated energy levels
Greater strength
Improved health
Stress levels lowered
Greater stamina
Flexibility of the body’s connective tissues and joints
Slowed signs of aging
Improved meditation
Deeper relaxation
Improved practice of yang yoga
This is a great way to release from the stress of your week!!!
Sunday, January 2, 2011
What is Happening at the Studio: Jan 3-9th, 2011
There is so much happening this week at the Studio with the launch of our awesome winter schedule.
For New Users of the studio: A Little About Our Classes
The studio operates on the fundamental philosophy of allowing every person explore their abilities. Classes are designed to allow everyone to work and progress at their level-you'll notice the instructors spend alot of time coaching and correcting alignment and form-this is your class-not the instructors! We are constantly attending the latest in training through the Y, Agatsu, CanFit, Phoenix Rising, Yoga Alliance certified workshops and other recognized certifying bodies. We believe in bringing the very best to Smiths Falls and surrounding areas. We believe that fitness is about having fun and embracing it into your lifestyle.
Why the 45 minute fitness class? Simply put-our classes are designed to produce maximum results in minimal time. In keeping with the most recent research into producing optimun results, our classes: Increase Strength; Reduce Injuries; Increase Flexibility and Reduce Body Fat.
We welcome any questions about our classes.
This week!
First, the Six Week Challenge!! If you are interested in taking control of your fitness level and your health, join the 6 week challenge. During the 6 weeks, a calender of daily physical activities will be posted on the bulletin board. Three classes a week at the studio and 2 days where you exercise at home. The 2 days at home will have a mini-workout (20 mins) conisting of a variety of exercises you can do on your own. If you're interested in the 6 week challenge, let Angi or myself know. I will be starting a support e-group for those who are interested so the exercise plans can be emailed to you. (There is an optional weight, measurement and BMI analysis for anyone who wants it).
KICK, the launch of KICK starts this week. This is the best of the fitness kickboxing, and boxing programs; strength and core conditioning and cardio-components. It is the studio's own program and I'm so happy to offer it in Smiths Falls.
Zumba...we have a whole lotta bhangra going on for the next set. The studio will be hopping and mega calories will be burning to the new set!
Real Men do Yoga-yes they do!! The newest of the yoga classes starts at the studio. John Capouya's book is called Real Men do Yoga: 21 star athletes share their secrets for strength, flexibility and peak performance. Although there may not be any star athletes, this class is for men and seriously, real men do indeed do yoga. This class is for theirs and we're so happy to have it available at the studio.
Yoga: Whether you are new or an advanced practitioner, this week we are detoxing using yoga. These classes have been popular when we have periodically held them and have been enjoyed by all. It is a great way to help the body remove toxins and aid your digestion and help you develop mental clarity.
Conditioning Classes: Men's Class and Women's Class: Classes this week are about kick starting your metabolism; boosting evergy and toning every major muscle group.
On behalf of all of us welcome to an awesome 2011 at the Studio!
For New Users of the studio: A Little About Our Classes
The studio operates on the fundamental philosophy of allowing every person explore their abilities. Classes are designed to allow everyone to work and progress at their level-you'll notice the instructors spend alot of time coaching and correcting alignment and form-this is your class-not the instructors! We are constantly attending the latest in training through the Y, Agatsu, CanFit, Phoenix Rising, Yoga Alliance certified workshops and other recognized certifying bodies. We believe in bringing the very best to Smiths Falls and surrounding areas. We believe that fitness is about having fun and embracing it into your lifestyle.
Why the 45 minute fitness class? Simply put-our classes are designed to produce maximum results in minimal time. In keeping with the most recent research into producing optimun results, our classes: Increase Strength; Reduce Injuries; Increase Flexibility and Reduce Body Fat.
We welcome any questions about our classes.
This week!
First, the Six Week Challenge!! If you are interested in taking control of your fitness level and your health, join the 6 week challenge. During the 6 weeks, a calender of daily physical activities will be posted on the bulletin board. Three classes a week at the studio and 2 days where you exercise at home. The 2 days at home will have a mini-workout (20 mins) conisting of a variety of exercises you can do on your own. If you're interested in the 6 week challenge, let Angi or myself know. I will be starting a support e-group for those who are interested so the exercise plans can be emailed to you. (There is an optional weight, measurement and BMI analysis for anyone who wants it).
KICK, the launch of KICK starts this week. This is the best of the fitness kickboxing, and boxing programs; strength and core conditioning and cardio-components. It is the studio's own program and I'm so happy to offer it in Smiths Falls.
Zumba...we have a whole lotta bhangra going on for the next set. The studio will be hopping and mega calories will be burning to the new set!
Real Men do Yoga-yes they do!! The newest of the yoga classes starts at the studio. John Capouya's book is called Real Men do Yoga: 21 star athletes share their secrets for strength, flexibility and peak performance. Although there may not be any star athletes, this class is for men and seriously, real men do indeed do yoga. This class is for theirs and we're so happy to have it available at the studio.
Yoga: Whether you are new or an advanced practitioner, this week we are detoxing using yoga. These classes have been popular when we have periodically held them and have been enjoyed by all. It is a great way to help the body remove toxins and aid your digestion and help you develop mental clarity.
Conditioning Classes: Men's Class and Women's Class: Classes this week are about kick starting your metabolism; boosting evergy and toning every major muscle group.
On behalf of all of us welcome to an awesome 2011 at the Studio!
Our Friday Night Class: January 21 YIN Yoga
One Friday a month the studio will a specialty yoga or fitness class. This month's class will be on Friday from 5:15-6 pm and will allow you to explore complete release in time for your weekend!
Yin Yoga- Yin Yoga is a Yoga practice with a concentration on the connective tissue of the hips, pelvis, and lower spine, targeting the deep connective tissue in the body such as the ligaments, bones, and joints. Postures are held from 2-5 minutes. This type of practice is balancing to our more yang styles of Yoga. Students leave the practice feeling " lighter " and more open in the hips. The long static holds aid in preventing degeneration of the bones, it stimulates bone growth and it lubricates the joints. Class time is 45 minutes.
This class is an awesome way to decompress after a busy week and establish a wonderful foundation for your weekend.
February....KICK
Yin Yoga- Yin Yoga is a Yoga practice with a concentration on the connective tissue of the hips, pelvis, and lower spine, targeting the deep connective tissue in the body such as the ligaments, bones, and joints. Postures are held from 2-5 minutes. This type of practice is balancing to our more yang styles of Yoga. Students leave the practice feeling " lighter " and more open in the hips. The long static holds aid in preventing degeneration of the bones, it stimulates bone growth and it lubricates the joints. Class time is 45 minutes.
This class is an awesome way to decompress after a busy week and establish a wonderful foundation for your weekend.
February....KICK
Saturday, January 1, 2011
Another year, so many opportunities!
Another New Year! Many of us take this time to pause and reflect upon the previous year and make resolutions and commitments for the new year.
I stopped making resolutions many years ago as I was finding out some of my resolutions were unrealistic, couldn't be measured and ultimately I felt frustrated when I didn't meet my resolution. Now, I like to pause and reflect on each day and the opportunities it brings. Each day brings an opportunity to learn more about yourself; each day brings an opportunity to let your inner light shine (no matter how your day is going); each day brings an opportunity to influence someone-whether you are aware of the effects of your influence or not. Each day brings another opportunity to breathe, life live fully and reach your true potential (which is infinite).
The point I am trying to make, is whether you make resolutions or not, you have the ability to live the most optimum life-you are in control. The external environment might be challenging, but your internal environment-your strength, is powerful.
Wishing you health and happiness
I stopped making resolutions many years ago as I was finding out some of my resolutions were unrealistic, couldn't be measured and ultimately I felt frustrated when I didn't meet my resolution. Now, I like to pause and reflect on each day and the opportunities it brings. Each day brings an opportunity to learn more about yourself; each day brings an opportunity to let your inner light shine (no matter how your day is going); each day brings an opportunity to influence someone-whether you are aware of the effects of your influence or not. Each day brings another opportunity to breathe, life live fully and reach your true potential (which is infinite).
The point I am trying to make, is whether you make resolutions or not, you have the ability to live the most optimum life-you are in control. The external environment might be challenging, but your internal environment-your strength, is powerful.
Wishing you health and happiness
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