Welcome to a New Year and new Opportunities!!

We like to approach our practice daily by linking it to new opportunities. Sometimes these opportunities may be linked to increasing health and vitality; our level of fitness or on a deeper, more profound level, by opportunities to bask in our radiance.

As we approach 2013, what opportunities are presenting themselves to you and more importantly are you listening and receptive to these new opportunities?

Yoga For Vata

This is the last in our series on Vata and how we can balance it through lifestyle, food and in this week's blog, yoga.

Since Vata is associated with space and air and a sensation of things being unsettled and scattered, a Vata practice is often grounded, connected with the earth. The sensation of the legs being stuck in mud! Some poses that you can incorporate to balance Vata are:

• The Warrior series
• Mountain pose
• Triangle pose
• Heart openers, forward folds, inversions
• Downward dog
• Seated twists

A nice 60 minute practice is at the following link: Yoga Practice for Vata
http://www.youtube.com/watch?v=RLgECunP1xA

RECALIBRATE. THE ULTIMATE YOGA AND WELLNESS RETREAT

Amy and Darlene are excited at hosting Recalibrate. The Ultimate Yoga and Wellness Retreat from February 22-24, 2013.

This retreat will be held at an exclusive and private lodge, on the shores of beautiful Rideau Lake, Perth, Ontario.

Whether you come for the weekend of for Saturday only, there are workshops and classes scheduled in:

Yoga Classes: Hatha (various styles), Yoga Nidra; Yin Yoga
Fitness Sessions: Piloxing, Bootcamp, Zumba...and others
Fitness & Lifestyle: Various topics to empower and educate

More information can be found at: http://recalibrateretreat.blogspot.ca/

WINTER SCHEDULE

Have you visited our site to see our incredible winter offerings from Yoga, Yoga-Pilates Fusion Classes, Spinning (including the results driven Spinning-KettleBell class!), Piloxing, TBC, HIIT and Crosstraining? All classes are led by our great group of nationally and internationally certified professionals. In addition to their accreditations, did you know this group are professionals ranging from law-enforcement, finance, risk management, research among many other professions?

CAN YOU SPARE 15-20 MINUTES FOR YOU!

This is a quick and effective workout that can be performed with no equipment or 2 dumbbells-the choice is yours. It is based upon 30 seconds of work, 20 seconds rest for rounds, all focused on quality rather than quantity!! Warm up/cool down!
1. reverse lunges with shoulder press
2. Standing tricep press
3. push up (1 inch from ground, full extension, then 1/ 2 way down-keep alternating)
4. Shoulder press
5. sumo squat with heel lift
6. upright row (single arm/in lunge) or double row....
7. Reverse curl with tricep extension (you know what we're talking about if you've been at class)
8. cat-cow

Moroccan Chick Pea with Mint *Yum!!_
1 3/4 c cooking onion (diced)
1/3 c extra virgin olive oil
1 1/2 teaspoons sea salt
2 teaspoons sweet paprika
1 teaspoons crushed dried chilies (the ones I used made this pretty spicy, which I like, but if you don't add the chilies gradually)
1 teaspoon ground cumin
3/4 teaspoon ground cinnamon
1 1/2 tablespoons chopped garlic
1/2 c tomato paste
1 1/2 tablespoons chopped fresh parsley
1 1/2 tablespoons chopped fresh mint
2 - 19oz cans chickpeas, drained and rinsed

In a large cast-iron pan over medium heat, cook the onion in olive oil with sea salt, paprika, dried chilies, cumin & cinnamon until onion is soft, about 10 minutes. Add garlic and cook for 2 more minutes. Add tomato paste, mix well and cook for another 5 minutes.

In a large bowl, stir together onion mixture, parsley, mint and chickpeas. Taste and add more salt if

needed. Serve at room temperature.



Final Words for 2012!

Sometimes I sit back and reflect on each and every one of the wonderful individuals who have and continue to enrich the lives of all of us at the Studio. From each of you, we learn something about ourselves as yoga teachers and instructors. For that, we cannot thank you enough for being the TEACHERS you are.

We wish you all the happiest and healthiest for the New Year and THANK YOU for allowing us to be part of your lives.

Om Shanti!
Amy, Angi, Angelina, Carolyn, Dar C, Darlene M, Jan, Helen, Kerry, Susan

January Special sale

The January Special...has been extended to Saturday...please note our hours of operation-the Studio opens 15 minutes prior to class and we're there for 15 minutes after class- Gift certifcates, etc, are only available for purchase in the OM studio (primary studio) and not the Spinning studio. For Saturday, please feel free to drop by anytime between 0715 and 1030. If we miss you, please send an email!!

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.

 

 

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.

http://www.youtube.com/watch?v=3q_UJWEC2ew

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

Method
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.

http://www.yogajournal.com/poses/495

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!

Exploring Brahmacharya-The Yamas and Niyamas

This week in the Yoga Teacher Training, we have been looking at the yamas and niyamas and how do these principles of living factor into our lives. I though this article, exploring Brahmacharya, explained this principle at a level that can be easily understood.

Exploring Brahmacharya

This week @ The Studio!!

Welcome October!! This week we celebrate our week 3 of give aways for our 4th birthday! This week’s giveaway is a draw for a sap service with the lovely Penny Crogan-please ask for instructors for ballots!

In this week’s blog, we begin a series looking at the Vata dosha. Ayurvedic theory is based upon a tri-dosha system. Everyone is typically dominant in one of the three doshas (Vata, Pitta or Kapha). Ayureveda works to bring your dosha into harmony so you can enjoy perfect health. Each person's journey to this destination of harmony is different. Take the Dosha Quiz to find out what is your Dosha!
http://www.vidaspas.com/dosha.php

Our new classes will be introduced in October-Warm Hatha Yoga and of course the custom designed and very effectively HIIT-The Hot Body Workout. Please check the schedule to see our newest offerings and changes!

Fall-Season of Vata!
This is the first is 3 articles on Vata-next week eating for Vata
As the cool chill of winter descends, do you find yourself more anxious, flighty, or forgetful than usual? It may be more than the holiday frenzy that's got you feeling frantic—it could be that your vata dosha is out of balance. The most likely of the doshas to slip out of balance in any season, vata is especially prone to aggravation during late fall and early winter, when nature delivers an abundance of vatalike qualities in the form of blustery winds, cool temperatures, and dry air.
Composed of the elements air and space, vata is the subtlest of the three doshas (the others are pitta and kapha) and therefore the most vulnerable to life's vicissitudes. Travel, weather changes, insufficient sleep, fragmented schedules, and excessive mental or sensory stimulation of any kind can all challenge vata's stability.

Seated in the colon, vata governs all movement in the body and mind. (The Sanskrit translation of the word is "that which moves things.") It enables our fluids to flow, our nerve impulses to fire, our thoughts to coalesce, and, well, our wastes to pass. In other words, vata keeps all of our systems going and contributes to great vitality.

Because of vata's association with the nervous system, its state is often reflected in our mental health. When vata is in balance, we tend to be enthusiastic, imaginative, funny, quick to learn, and spiritually minded. But the excess vata of late fall and early winter can leave us susceptible to feeling more fearful, scattered, or worried than usual. Physically, pain is the most obvious indication of excess vata; other common signs are variable appetite, insomnia, dry skin, constipation, flatulence, and irregular menstruation.

You don't need to feel blown away by vata's high season. These nurturing lifestyle choices can keep you grounded.

• Stick to a daily routine, scheduling in more down time than usual. Aim for lights-out by 10 p.m. and get a full eight hours of sleep each night.
• Prepare warm, moist foods and sit down to eat at regular times. Sweet, sour, and salty tastes calm vata. Cooked whole grains, root veggies, and savory soups are good dietary mainstays.
• A few times a week, perform abhyanga, a full-body self-massage with warm oil, to nourish and protect the skin, a highly vata-sensitive organ.
• Moderate, consistent exercise regulates vata's mobile nature. In asana practice, include simple seated forward folds like Paschimottanasana (Seated Forward Bend). You can also experiment with standing poses like Virabhadrasana II (Warrior Pose II) to build strength and stability. If you're feeling overstimulated or fatigued, do restorative poses to encourage deep relaxation.
• The ears are especially sensitive to vata; you can protect the ear canals by inserting a few drops of warm ghee (clarified butter) or sesame oil each morning—a traditional vata-calming Ayurvedic practice. When outdoors, use earmuffs, a hat, earplugs, or cotton balls for additional protection from the wind. And lastly, curb the tendency to talk unnecessarily, settling into rejuvenating silence whenever you can. (yoga Journal)

Join Darlene M on Saturday and Sunday’s yoga classes-all designed around balancing Vata!

New Classes and Schedule Changes!
Changes to current schedule class times/locations

Effective October 1
Monday 4:30 yoga will be in the Spinning Studio
Tuesday All levels Yoga moves to it’s 6;30 pm time slot


New classes:
Warm Hatha Yoga (suitable for all levels, lots of variations)
Thursdays starting October 11 @ 6;30 pm with Amy and
Sunday @ 0900 with rotation of RYTs

HIIT-The Hot Body workout
20-30 minutes and get the best results ever in a class! This class is designed using equipment such as Spinning bikes; body weight; weights; TRX, etc. Most importantly given our background and expertise in exercise design, this class is efficient.
HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have
For more information on HIIT- http://www.sparkpeople.com/resource/fitness_articles.asp?id=621

Load up your Vitamin A with season Golden Spicy Citrus Beet Juice
1 large golden beet OR 2 small golden beets
3 small long carrots
1 ripe pear
1 large orange, peeled
1 tsp raw ginger, peeled
garnish: 3 dashes cayenne, slice of raw beet

Directions:
Juice in your juicer and serve.
Beet Note: If you don't have golden beets, regular red beets will do, but you obviously won't get that creamy orange sunrise color.

Yoga Pose of the Month: Salamba Sirsasana

This pose requires core strength; an understanding of alignment and where the student’s body is in relation to their head and neck. This is not a pose for everyone and if guided improperly can cause harm to the student in the form of shoulder, neck and spine injuries.

In this pose the body is completely inverted, and held upright supported by the forearms, while the crown of the head rests lightly on the floor. A headstand, done correctly should have the student with their shoulders lifting away from their ears in the inversion and just a sensation of the crown very lightly resting on the ground. The placement of the forearms is very critical as arms splayed outward do not provide necessary support. The forearms provide the lift of the body UP rather than the sensation of everything collapsing down onto the head, forearms, shoulders and neck are critical to safe execution of this pose.

http://www.yogajournal.com/poses/481

This week @ The Studio, New Classes, Some Time Changes, New Faces and Our 2nd week of prizes

This week at the Studio!!


Week 2 of our 4th Birthday Bash-This week enter your name for a draw for an “I love yoga” shirt! These beautiful, organic cotton shirts are comfy and oh so comfortable!! Please ask your instructor to provide you with a ballot at your class.


New Classes & Changes to the Schedule!!

YOGA CHANGES: Effective Tuesday Oct 3-the all levels hatha with Amy is moving to 6:30 pm from its’ 645 pm slot.

SPINNING CHANGES: Effective Tuesday, September 25th, the 6 pm Spinning is moving to 4:30 pm-Yay!!for our wonderful school teachers!!

NEW CLASSES:

Warm Hatha Yoga- Starts, Sunday, October 14th!!

We turn the heat up to a really cozy 25-26 degrees Celcius in this invigorating class that combines vinyasa flow sequences with statically held poses while focusing on breath. The warm environment allows for a deeper physical response to the postures and helps to flush toxins, tone the energy body and clear the mind. This class is recommended for people who enjoy heat and a stronger approach to their yoga practice. Beginner’s welcomed! Different teachers will lead this class.


HIIT-The Hot Body Workout “Buff, Not Fluff”

This class will start on Tuesday, September 25th at 5:30 pm and we will be adding a 6 am class effective October, 18th.

Scientifically proven, HIIT or high intensity interval training is the BEST way to lost fat & get fit…fast! It’s a well know "secret" with fitness trainers that short bursts of higher intensity exercise WORKS to get RESULTS. This class combines cardio training, strength training, core training, and functional training, in timed intervals…to get you fit. Classes are 30 minutes in duration and produce results! Lose weight, fat, inches…fast. The motto-Just buff, no fluff!

Meet Angelina

Among her many certifications and achievements, she includes:

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 most importantly Mom and yoga teacher….join her when she leads the Warm Hatha Yoga class…for more about Angelina, visit her at: http://www.ironangelkettlebells.com/about.html


Orange Tree….we’d love to pass along some information about Carolyn’s mobile yoga service that offers yoga classes, retreats and music! Please visit her site at: www.orange_tree.ca


Have a super awesome week! Don’t forget, fall veggies are now in abundance!! Here is a great recipe for a butternut squash and apple soup!
• tablespoons butter

• 2 large leeks (white and pale green parts only), chopped

• 1 large onion, chopped

• 1 large potato, peeled and cubed

• 2 cups cubed butternut squash

• 1 cup diced carrots

• 1 Granny Smith apple, peeled, cored, and sliced 1/4-inch thick

• 1 quart chicken or vegetable stock

• 1/4 cup dry white wine (optional)

• 1/2 cup light cream (optional!!)

• 1/4 teaspoon ground nutmeg

• salt and pepper to taste

• 2 tablespoons chopped chives

Directions

1. Melt butter in a large pot over medium heat. Stir in leeks and onions, and cook until the onion softens and turns translucent, about 5 minutes. Add potato, squash, carrots, apple, and chicken stock. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the vegetables are soft, about 20 minutes.

2. Carefully puree the soup in batches in a blender, or use a stick blender to puree the soup right in the pot. Once the soup has been pureed, return it to the pot and stir in wine and cream. Season with nutmeg, salt, and pepper; simmer gently for 5 minutes. Ladle into bowls and garnish with chopped chives

Om Shanti!