Tuesday, October 30, 2012

What's New @ the Studio

Fall brings unpredictable weather, and this was certainly the case with Sandy, who came ashore and caused so much damage to our friends South of the border. Please remember those who lost their lives or had their lives thrown into turmoil as a result of Sandy.

Eating for Vata Dosha
This is the second part of our series looking at balancing the Vata Dosha (it's Fall, need we say more). One of the ways of balancing the doshas is by looking at what you eat. To balance Vata through diet, consider:
  • Eat larger quantities of food, but not more than you can digest easily. (No, this does not mean fries!!)
  • Dairy. All dairy products pacify Vata. Always boil milk before you drink it, and drink it warm. Don't drink milk with a full meal.
  • Sweeteners. All sweeteners are good (in moderation) for pacifying Vata.
  • Grains. Rice and wheat are very good. Reduce intake of barley, corn, millet, buckwheat, rye and oats.
  • Fruits. Favor sweet, sour, or heavy fruits, such as oranges, bananas, avocados, grapes, cherries, peaches, melons, berries, plums, pineapples, mangos and papayas. Reduce dry or light fruits such as apples, pears, pomegranates, cranberries, and dried fruits.
  • Vegetables. Beets, cucumbers, carrots, asparagus and sweet potatoes are good. They should be cooked, not raw. The following vegetables are acceptable in moderate quantities if they are cooked, especially with Ghee or oil and Vata reducing spices: peas, green leafy vegetables, broccoli, cauliflower, celery, zucchini and potatoes. It's better to avoid sprouts and cabbage.
  • Spices. Cardamom, cumin, ginger, cinnamon, salt, cloves, mustard seed and small quantities of black pepper are acceptable.
  • All nuts are good.
  • Beans. Reduce all beans, except for tofu and mung dahl.
  • Oils. All oils reduce Vata.

  • For more information: http://www.bewellbuzz.com/wellness-buzz/balancing-vata-dosha-diet-lifestyle/

    Kettlebell: Form with Angelina

    Angelina, is a Level II Agatsu kettlebell Instructor; Crossfit Level 1 Coach; Crossfit Kids Coach; Crossfit Olympic Lifting Coach Ultimate XT Bootcamp; KBTA Level 1 & 2 Kettlebell Trainer Specialist and RYT. Watch her as she talks about form, function and enhancing the fitness of kids.


    Join Angelina as she leads the rotation for Warm Yoga on Sundays and Bombshell Mommy Bootcamp on Tuesdays.

    The Mind Body System

    Thank you for your patience as we upgraded the system so the schedule is now live. You may have to refresh your page to see all of the great news changes on the home page, schedule, and amazing team.

    Since the classes fill up quickly and we do love drop ins-but to guarantee your spot in classes, we ask you please book your class to avoid disappointment.

    Quinoa Chia Energy Bars (Yummy!!)
    ¾ cup Medjool dates, pits removed (about 7-8)
    2/3 cup white grape juice
    1 tablespoon vanilla extract
    ¼ cup chia seeds, divided
    2 tablespoons coconut oil
    1½ cups quinoa flakes
    1 cup unsalted pistachios, shells removed and coarsely chopped
    ½ cup raw walnuts, coarsely chopped
    ¼ teaspoon sea salt
    1½ teaspoon cinnamon
    1½ cup dried figs (White Turkish variety is the best), chopped coarsely

    Preheat the oven to 350 degrees F.
    Line a 8x8-inch pan* with parchment paper. Combine the dates with the white grape juice and vanilla in a small blender and let soak for 10 minutes to soften. Blend until smooth. Transfer to a small bowl, and add the chia seeds. Mix well to avoid chia clumps, and set aside for 10 minutes to allow the chia to thicken.
    Meanwhile, melt the coconut oil in a large skillet over medium heat. Add the quinoa flakes, pistachios and walnuts. Cook, stirring frequently for 3-4 minutes until the quinoa and nuts are fragrant. Add the sea salt and cinnamon and cook for 30 seconds more, then remove from heat and transfer contents to a large bowl. Mix in the chopped figs, and add the saturated chia mixture. Stir well to distribute the ingredients and form a chunky dough.
    Transfer the dough to the prepared baking pan, and press down firmly into a flat layer. Bake for 30 minutes. Remove from oven and let cool before cutting into 16 2x2-inch squares. When wrapped, energy bars will keep up to a week.
    *If you don’t have a pan this size, line a baking/cookie sheet with parchment instead, and simply hand-form the bar “dough” into an 8x8 inch flat square.

    New Classes!! We have two new classes added to our November schedule!
    PILOXING has been added to the schedule starting, Thursday, November 29th. Please register online to save your spot.
    Bombshell Mommy Boot Camp. No babysitter? No problem. Bring your baby to this awesome interval class designed for busy moms to produce results. Class starts November 13th-please register online to save your spot.
    Yoga Pose Lab: Warrior II

    It is such a strength building pose, that also stimulates abdominal organs; and increases stamina.

    Often the most problematic pose for students in the following areas: Balance, Neck, Shoulder Joints
    Hips and Sacro-Iliac Joints, Knees, Feet and pregnancy. It isn't uncommon for the trained yoga teacher to see (a) knees rolling inward on leading leg (b) butt sticking out (c) hyper-extension of the knee on the back leg (d) shoulders pulling away from each other, putting pressure on nerves under the scapula and (e) misalignment of the hip and saccrum (f) weight of feet on the inside edge of the foot vs. the outer edge (g) misalignment of the neck.

    Left uncorrected by, any of these can be cause undue stress/strain on joints, ligaments, muscles and the spine, resulting in injury. To understand the basics of Virabhadrasana II, feel free to browse the following. Better yet, take a class from a certified yoga teacher, who can guide you safely so you can obtain the maximum benefit.


    Our Introductory Offer

    Introductory Offer...35.00 for UNLIMITED classes for an entire month. Try all our in Yoga (including Warm), Spinning, PILOXING, Kettlebell, Zumba, BootCamp, HIIT-The Hot Body Workout, Total Body Conditoning and 15-15-15, our time slots, and teachers, and see what works for you! * One introductory offer per guest. Expires November 19/12.

    Our Instructors-This week Meet Angi and Amy

    We like to highlight the highly certified instructors and teachers we have at The Studio. This week and for the next few blogs, we'd like you to meet some of them! Next week, meet Sue and Dar C!

    Angi....Registered Yoga Teacher, YMCA Group Fitness Leader, Spinning Instructor, Kettlebell Coach (YMCA)
    Angi began training in October of 2009 with the Yoga and Wellness Studio as a way to get back into regular exercise and to meet new (and old) friends upon her return to Ontario. Prior to 2009, Angi lived in beautiful British Columbia, where she attended yoga, running clinics, and played several team sports, as well as coaching youth sports. Over the initial course of training with Yoga and Wellness Studio Angi fell back in love with regular training and with the encouragement of Darlene, took her YMCA Group Fitness Certification in August 2010, specializing in Strength Training. She graduated from her 200 hour yoga teacher training program from the Yoga and Wellness Studio. Angie is a Registered Yoga Teacher and holds certification by the YMCA as Kettle Bell, Group Cycling and Cardio-Kickboxing Instructor. She is also a Spinning Instructor as certified by Madd Dogg Athletics. Angi also leads the area’s outdoor boot camps, which are designed for each individual to explore their own performance. The best part of being a fitness instructor is seeing the changes in the people in our classes - not only the physical changes, but the change in attitude that comes with being healthy inside and out as well as the confidence that comes with improved ability. Angi’s classes are full of life, laughter and serious effort-everyone leaves feeling a sense of accomplishment. Angi's focus for the Yoga and Wellness studio is to bring a positive energy and interest to those who want to gain strength and balance out their training program with strength focused exercise.

     Amy is a Registered Yoga Teacher (RYT 200) and Zumba fitness instructor.

     Her classes are a vinyasa flow mix filled with fun challenges, humor, vibrancy and creativity. She likes to place a strong emphasis on alignment and utilize clear verbal articulation supported by vivid imagery. Translating passion into motivation into unlimited possibilities and a positive self-outlook & image. Allowing her students to not let their minds stop them from achieving anything their hearts want. She decorates her classes with thoughts and words of wisdom from Buddhism and Taoism interwoven with humor, asana and breath control. All classes are accompanied by a vibrant play list ranging from Melody Gardot, DJ Logic, The Black Keys, Bach, and of course silence to name a few.

    Have a safe and healthy, happy week!

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