This week @ the Studio-November 14

Hello to all of our wonderful friends!

This week at the studio...Big welcome to Liz Butler, who will be leading Tuesday 5-6 pm Spin Class. Liz is certified by Madd Dogg Athletics as a Spinning Instructor and currently teaches in Ottawa. Welcome Liz & come on out Tuesday to spin with her!

Yoga Tuesday night's beginner is with the one and only Angi!! Charlotte is leading Ashtanga as Cheryl is away on vacation.

Zumba-some new sets to add to your enjoyment are being introduced. Thanks to everyone who came out to support the grade 5/6 French immersion class at St. Frances last Monday by participating in their Zumba fundraiser. I had an awesome time and we're always so thrilled to support causes in our community.

Winter Schedule-will be finalized this week so any input would be appreciated by Thursday of this week. Please note that all Spin classes will be booked online 24 hours prior to each class starting in January to be fair and equitable to everyone. If your computer is down, you can leave a message but it doesn't guarantee we'll be able to book you in time. It may be easier to have someone sign in for you should your computer be down. Huge thank you!!

Three Warriors by Sadie Nardini
Enjoy this awesome core and leg toning sequence from the wonderful Sadie: http://www.youtube.com/watch?v=ZEbrCR4BIG8

A little from Johnny G - Years ago when I was first certified to teach Spinning, I attended a conference where Johnny was teaching. I was in awe of his ability to inspire and motivate. When I came across this video of him doing what he does best, thought I'd share it:
http://www.youtube.com/watch?v=aNmIlQZ3Dh4&feature=related

BTW...the Instructor Spinning Orientation is almost full for December 3rd!! We're so happy that Smiths Falls is hosting this first certification and we have attendees coming from across the province and other provinces. Hopefully this will be the first of many outside Ottawa!

Yoga Mats & Clothing-the Dusky Leaf eco-friendly mats are now at Art & Soul-we sold out of the deluxe mat-but more are on the way! The basic mat is awesome and only 24.95!

New clothing coming: We have more i love karma clothing coming and now will be carrying ice cream wear. This line will allow us to order clothing uniquely designed for you (your sizes and fabrics!!) at awesome prices. The first shipment should be here next week!!

Fantastic Quinoa Pilaf

Directions
2 cups low-sodium chicken broth
Ingredients
1 cup quinoa, rinsed
1/4 cup pine nuts
1 tablespoon olive oil
1/2 large onion, chopped
1/3 cup chopped fresh parsley leaves
Salt and pepper
Put the broth and quinoa in a medium sized saucepan and bring to a boil. Reduce heat to a simmer, cover and cook for 15 to 20 minutes, until liquid is absorbed and grain is tender.
Meanwhile, toast the nuts in a large dry skillet over medium-high heat until golden brown and fragrant, about 2 minutes, stirring frequently. Remove nuts from pan and set aside. Heat the oil in the same skillet over a medium-high heat. Add the onions and cook stirring occasionally, until the onions soften and begin to brown, about 6 minutes.
When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts, onions, and parsley. Season with salt and pepper and serve.
Per Serving:
Calories 180; Total Fat 8 g; (Sat Fat 1 g, Mono Fat 3 g, Poly Fat 3 g) ; Protein 6 g; Carb 23 g; Fiber 2 g; Cholesterol 0 mg; Sodium 30 mg

Have a healthy week!

This week @ the Studio: November 7th

We are into our 2nd month with our fall schedule and thank you so much for the feedback! We are always trying to meet the requests of those who visit us at the studios at Davidson's Courtyard, so it is important we keep getting feedback from you!

We are in the process of planning our winter schedule and have already heard you want more TBC, Bootcamp and Spinning classes. In addition to the fitness offerings, we are so happy to have Ramgeet offer a Kundalini for Weight Loss (10 weeks) which will examine the various emotional and physical aspects involving food and how it influences our behaviour and wellness. Kettlebell will come back for a weekend class and there will be some Sunday afternoon classes to break up your winter.

We would like feedback on what you'd like to see for schedules (time) for our yoga and fitness offerings. Please email us at yogaatthestudio@gmail.com.

Dusky Leaf yoga mats are now available for sale at Art & soul! These environmentally friendly mats are beautiful and provide traction for your down dog. http://duskyleaf.ca/

New clothing is coming!! Beautifully designed and manufactured in Canada, ice cream wear provides us an opportunity to create yoga clothing that is unique from the mass produced clothing you'll see in stores. We will let you know when it has arrived!

Classes this week:
Darlene's Monday a.m spinning is an endurance profile-focusing on working around the 70-75% target heart rate. Wednesday a.m, it's all about intervals.

We are into week 2 of the new Zumba set! Enjoy!

Our Friday a.m Spinning group-please keep Spinning and come to Thursday night's class this week as we are closed on Novemebr 11th.

We are closed on Friday, November 11th and encourage all of you to take the time to honour all of those brave women and men who have served and continue to serve in our nation's service.