This week @ The Studio-December 1

12 Days of Giving is Back!! Free Classes & Great Deals all for 3 Great Causes

 

it is back!! Our annual 12 Days of Giving of free classes, give aways and awesome deals in support of Interval house, LAWS and the Food bank.

Day 1 December 1-free yoga @ 0815
Day 2: December 2-free warm yoga for non-perishable food item
Day 3: December 3-Bring a friend to Zumba for $1
Day 4: December 4-Lunch express yoga is free with non-perishable food item for the food bank

Day 5: December 5-Spinning @ 5 is free for a donation of mitts/hats for the women and children of Interval house
Day 6: December 6-Enjoy a free piloxing class for a donation of cat food/dog food for our fr ends at LAWS
Day 7: December 7-You enjoy an hour free while your kids are at yoga with Kerry for a donation toiletry items for Interval House (diapers, feminine products, along with toiletries appreciated).
Day 8: December 8-Yes, it is Spinning @ 0715 at no charge with a non-perishable food item
Day 9: December 9-Warm yoga for 5.00-all proceeds going to Interval House
Day 10-December 10-Total Body conditioning for 4.00, bring a friend for 2.00-all proceeds to LAWS
Day 11-December 11-HIIT-the Hot Body workout for 2.00-proceeds going to Food Bank
Day 12-December 12-The month of January unlimited classes for 20.00.

NEW CLASS-Spinning And Kettlebells Combination Class-the ultimate workout

Join us on Thursdays as we lead this innovative class consisting of a 30 minute energising ride followed by 30 minutes of circuit training using kettlebells.

This class combines the benefits of these two disciplines to produce great results. Spinning is the ultimate calorie burn! Hit the hills, the straights and the downhill sprints to the backdrop of pumping music to keep you focused on burning calories and increasing cardiovascular capacity. Kettlebells
will challenge all the muscles in your body, burn fat quickly, build muscular strength and endurance, increase flexibility, boost your energy and get a lean look. This class is great for cross training.
 

 

The Holidays and Stress

 

As we approach the holidays, we often neglect to take care of ourselves. This often results in a cycle of stress, over-indulgence, regret (for over-indulging) and repeat. Here are a few easy tips to stay healthy and minimise your stress during the holiday season:

 

Set realistic expectations Do not expect any more perfection from yourself, your family, or your friends than they normally exhibit. To be on the safe side, expect a little less since the holidays may have created stress for them.Plan ahead

Make to-do lists with dates and times, but be careful not to over plan or bite off more than you can chew. Be realistic about what’s necessary and possible under your circumstances.

Get plenty of rest…and regular exercise

Fatigue can cause stress and affect our ability to handle stressful situations. Get plenty of sleep and exercise…20-30 minutes of brisk walking, yoga or other aerobic activity reduces stress much better than any artificial stress reducer you might swallow.

Eat regular meals

Busy times around the holidays require more energy. Eat regular meals to keep your energy level up and reduce the probability of eating too many holiday goodies.

Take time to reflect

Find time to be alone and reflect on the wonderful people and opportunities in your life. Even people who love crowds and commotion can benefit from quiet reflection

Be good to yourself

In the midst of planning to make others happy, take time to do something nice for yourself.

 

Slow cooker Turkey and Navy Bean Pumpkin Chili

 

If time is an issue in preparing a healthy meal, this slowcooker recipe (which I make without the turkey and add in chickpeas instead), is a satisfying, a great source of protein and loaded with vitamin A and antioxidant carotenoids, particularly alpha and beta-carotenes, it’s a good source of vitamins C, K, and E, and lots of minerals, including magnesium, potassium, and iron.  

• 2 tbsp extra virgin olive oil, divided
• 1 lb lean ground turkey
• 1 yellow onion, chopped (yield – 1.5 cups)
• 2 garlic cloves, minced
• 1 red pepper, chopped
• 1 yellow pepper, chopped
• 2 tsp chili powder, to taste
• 1/2 tsp cumin
• 1 bay leaf
• 1 tsp oregano
• 1 1/2 cups navy beans, rinsed and drained see note
• 14 oz. can pumpkin puree (not pumpkin pie filling)
• 28fl oz. diced tomatoes – I used crushed tomatoes because it’s all I had, but diced would have been better
• 1 cup water + 1 tsp chicken or vegetable gluten-free, yeast-free bouillon, or 1 cup chicken stock
• Fresh ground pepper to taste
• chopped cilantro, chives, or pepita seeds for topping (optional)

Instructions

• Heat a large saucepan over high heat and add 1 tbsp of olive oil. Add meat and cook, breaking it up until white, about 10 minutes. Add to the crock-pot.
• Add remaining oil to the saute pan and drop in onions and garlic. Saute for 3 – 4 minutes.
• Add red pepper, yellow pepper, chili powder, and cumin and saute for another minute.
• Add to crock pot. Add remaining ingredients and cover to cook on high for 4 hours or low for 8 hours.
• Remove the bay leaf and adjust seasoning to taste before serving. Enjoy!

Meet Our Instructors:

Angelina, RYT

Strength and Conditioning Coach
Among Angie's many certifications and achievements, she has: 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.
Angelina is a graduated from the Yoga Station's 200 Hour Yoga Teacher Training Program and has taken the Ashtanga teacher's training with David Swenson.
Among her most important achievements is Mom to her 2 boys….Join her when she leads the Warm Hatha Yoga class and Bombshell Mommy Bootcamp…for more about Angelina, visit her at: http://www.ironangelkettlebells.com

Kerry, RYT

Always interested in energy healing and helping people, Kerry had intended to pursue education in this field. Though she had noticed posters about yoga teacher training, it wasn’t until a poster fell in the front of the door she was exiting that Kerry decided to enroll in yoga teacher training. It was here that she unexpectedly discovered a love for yoga and a passion for teaching it, as well. Now a graduate of the 200-hour teacher training through the Yoga &Wellness Studio, Kerry has enjoyed every teaching opportunity and loves assisting others on their yoga journey. With a strong inclination to teach children’s and restorative yoga as well, Kerry has embarked on her children’s certification, taking additional training to enhance and strengthen her knowledge. What started as a way to reduce stress became so much more and Kerry is looking forward to teaching more classes at the studio. Her respect and regard for her students is obvious as is her desire to make a positive impact to their personal yoga journey. Yoga is not just a human ‘doing’, it’s also a human ‘being’ – mind, body and spirit as one.