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Sunday, June 26, 2011

This week @ The Studio

Welcome!

Thank you for your patience as we work through our new face-lift of the http://www.smithsfallsyoga.com/ site. your feedback has been appreciated and Roger, our awesome computer guy worked at incorporating all of your suggestions and identification of problem areas with links.

Facebook...we are now live at: http://www.facebook.com/#!/pages/The-Yoga-and-Wellness-Studio/217607268273215 - please visit and like us...we will be using facebook to update any changes that need to get out to you a.s.a.p.

Our Summer special..ends on June 30th...enjoy until Aug 25th, unlimited classes at an awesome deal of 79.99.

How to have an awesome day...

During the morning hours, the earth's energy is full of endless possibilities about the upcoming day. Early morning yoga, running, cycling, biking is a wonderful opportunity for you to establish the tone for your day. let's face it-most of us linger in bed trying to capture those last few minutes of sleep before we begin our busy days. But you have the capacity to establish the tone your day will take, regardless of the external factors you have no control over. Your reaction to the external factors can be minimized by:



  • Early morning 15 minute yoga practice (see below)


  • Early morning run, walk, bike, swim


  • Early morning simple meditation/relaxation (aka, BREATHE)
By engaging in some form of activity in the morning you will:


  • have less stress


  • more energy


  • balances you mentally and emotionally


  • more focus and concentration


  • give something back to yourself


  • increase your metabolism


  • regulate your appetite for the remainder of the day


  • regulate your endocrine and circadian system


  • You will feel great and learn to love it!


Early morning Yoga energizing sequence (15 mins) (if you do yoga in the a.m you don't need coffee!!)



  • Mountain pose


  • forward fold


  • Mountain pose with heart opener (Back bend)


  • Triangle pose (right side)-turn to back of mat for other side


  • Chair pose add toe balance in chair


  • Warrior 1 (right side)


  • Warrior II


  • Exalted warrior


  • Step forward to top of mat-forward fold


  • Repeat sequence left side


  • Mountain pose


  • Chair with prayer twist


  • Mountain pose


  • Plank pose


  • Cat-cow (6x)


  • On back-knees to chest-reclined big toe pose


  • Smile


How to stay hydrated during your summer runs


The following article has been published by the American Running Association http://www.active.com/running/Articles/How-to-Stay-Hydrated-During-Your-Summer-Runs.htm


Since I love my coffee soooo much, I have a hard time staying hydrated during our hot, humid, Ontario summers. Does my performance reflect it? Unfortunately yes...even if you are not a runner, this article points out the importance of hydration and is applicable when you are considering your activity.


Low Fat-Low Sugar, High Fibre Strawberry-Rhubarb Crisp
Since strawberries and rhubarb are in abundance at this time of year, this simple recipe combines the sweetness of strawberries with the tartness of rhubarb with fibre-rich oats in a modified version of a traditional recipe. Although this recipe calls for splenda, I have used stevia as a substitute and followed the directions on the stevia package re: equivalency.

Benefits of strawberries: Strawberries are a nutritional powerhouse. High in Vitamins C & K and anti-oxidants. Research has shown these sweet berries contribute to cardiovascular health,cancer prevent and inhbit COX enzymes in vitro, which inhibits the inflammatory process.



Benefits of rhubarb: Rhubarb provides a good source of vitamin C, fiber, and calcium.


2 1/2 C Strawberries & 2 1/2 C Rhubarb or 5 C Fruit


4 TBS Splenda


1/2 C Oats


1/2 C Splenda (for topping)


1/4 C Fiber one Cereal (ground up)


1/4 tsp Cinnamon


1/2 C Unsweetened Applesauce


* 1/2 C Raisins and nuts can be added* Not calculated in this recipe


Directions
Preheat oven to 350 degrees F. Combine fruit and 4 TBS Splenda in a mixing bowel and put in a 7x11 baking dish. For Topping: In medium bowl, combine oats, Splenda, fiber one, cinnamon. stir in Applesauce until mixture is spreadable over fruit. Bake in preheated oven 30-35 minutes, until topping starts to brown and fruit is bubbling. Serve warm. Should make 10 servings.

1 comment:

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