Chakra? Say what-a?

Well Monday nights yoga class was Ah-mazing. So glad I went as I was contemplating a bail...feeling oh so big in the middle these days. But I left feeling incredible.

Thankfully, Sandy (our instructor) provided an unintentionally pregnant friendly class where there was little to no "on the tummy" positions and lots of hip stretches.
I also received a ton of complements from teacher and fellow yogis...which you can't help but love. Even though you have a hard time believing it, its always nice to be told that "you look fantastic"

The class was geared around Chakras. Interesting and confusing topic indeed. From what I can pull from it, its an Indian concept where there are 7 Chakras in total that align vertically down the spine. Each Chakra holds a certain energy and place in the body. Each chakra can be stimulated and used to heal through various yoga poses.

Image taken from http://en.wikipedia.org/wiki/Chakra

I know this is a pretty vague description but do some research, its extremely interesting and can get quite complex. You may get lost in it for a while.

Eating fat will not make you fat

Brandi McCarthy, RHN, CPT from Body Design held a seminar in Mount Albert on Tuesday night called "'dietary fat, cholesterol & Health risks.....what you really need to know"


The seminar was eye opening and full of extremely useful information regarding cholesterol and fats.


One of the most interesting parts was the idea that eating fats like meat will not raise your cholesterol. 


We are encouraged by Brandi to "Eat your meat" We have been mislead for decades that eating high fat leads to heart disease. There has been NO proof of this direct link. The human race has been eating meat since beginning of time. Meat is your saturated fats--these are good--monounsaturated fats are your oils--olive oil , nuts, seeds---and not to mention the Super Food of all fats---Avocados.

Image from http://dontforgetveggies.wordpress.com

What you need to stay away from is Polyunsaturated fats.


All of Brandi's seminars are available through Body Design, I highly recommend checking one out. It will change the way you buy food. 


Also check her site...she has a killer recipe for a noodle-less lasagna!

Lasagna without noodles? Delicious!!

Check out this amazing seminar offered in Mount Albert

Dietary Fat and Cholesterol, What you Really Need to Know. 
Tuesday, November 15th, 7:30 - 9:00 pm at the Ross Family Complex, Mt. Albert
Confused by dietary fat and cholesterol? Join the club! Cholesterol, fat and heart disease risk are hot topics right now and often completely misunderstood. This seminar will help you understand the "why's" and "how's" behind cholesterol and fat and give you the tools you need to make informed food choices without fear. If you have high cholesterol, Type 2 Diabetes or are at risk for heart disease this seminar is not to be missed. Fee is $35.00 + HST

Contact Body Design at Phone: 905-473-3888 or info@bodydesign.ca for all other info.

The cats and the cows

I have been using up the last of my vacation days (before I leave on maternity) and used one on Monday to visit a girlfriend of mine who lives in Hunstville.

We spent this BEAUTIFUL fall day walking the streets with her 2.5 year old Cali. We went into some cute shops along the main strip and got some Christmas gift ideas...probably should have just bought some things but I couldn't get in the mood with the 20 degree weather outside.

Unfortunately I had to miss Yoga class and I hate doing that. Its the only class I am doing right now.

I found a great prenatal stretch to do from home is the cat/cow stretch. You don't  have to be pregnant to feel the benefit, your spine gets such a good stretch from this.


image reference here

Make sure you move slowly from cat to cow pose to get a really good stretch.

I hope to be in class next week, I will be at full term (37 weeks) so we will see how that goes.

The power of the mind

Another great class, although the poses are getting tougher and tougher. I am not going to stop going though, even if I sit out a few, I know that I am still doing some good. Sandy of Body Design assures me that what I am doing is beneficial for my body and the baby's. 

This (above) was one of the new poses we did last night. Its called eagle pose. Great for improving balance and strengthening legs and shoulders. 

We talked about inner strength and goals and at this point I need all the strength I can get to make it through these next few weeks not to mention labour. I think a lot of these meditation ideas I have learned here are going to be so helpful when the time comes. 

Sandy also gave is a great quote I thought I would share; 

"Watch your thoughts; they become words.

Watch your words; they become actions.

Watch your actions; they become habits.

Watch your habits; they become character.

Watch your character; for it becomes your destiny."     Upanishads

Loosen up...you're too tense

Okay everyone, fall is a weird time. We tend to start new things, classes at school, projects before winter and in this lovely province we call Ontario, its a very short season. I don't know how many times I have heard "are we already in the middle of October?"

Let's take the tail end of the fall and the beginning of...yes...winter (its inevitable Ontario) to learn how to unwind, loosen our joints and take care of our stiff necks and backs.

Many things cause stiffness, sitting at a desk all day, driving in the car, lounging on a couch, sleeping the wrong way etc. If we can learn to relax using some Body Design yoga techniques we can help relieve or prevent these types of unpleasant injuries.

Sandy (our Body Design yoga instructor) suggests this seated yoga move to help with back and neck pain.
 Click here for video instructions.

She also recommends this one for neck stiffness.
Click here for video instructions.

Overall another positive class. These yoga active poses can be done anywhere so keep it up and stay loose!

Shorter days and shorter attention span

This weeks class was quite nice and I am noticing the shorter evenings by the lack of light in the room towards the end. It's kind of nice doing our end relaxation in the dark.
We focused on clearing the mind which is becoming more and more difficult the bigger this baby gets. As I lie still trying to focus on my breathing, I get kicked from the inside which knocks me right out of my meditative state. Not that I am complaining, it has to be one of the most amazing feelings in the world.

I think my the best part about the class is that it changes for me every week. As I grow, my positions change and  my balance gets slightly worse. It's new every time.

Want to try something new? Body Design is offering a one day "Test Drive Your Fitness Class" this Saturday at the Mount Albert Community Centre. Come by if you can and try out some new and exciting classes.
Check here for schedule!

I hope to see some familiar faces!

Making it your own

So its back at it for my Monday Night Body design Yoga class. This time around I got my mom and mother in law to join! I think they are going to love it.

It was interesting going back to class after a 3 week hiatus. Apparently my belly has grown a little since then. Child's pose has become a little tougher

You can see how this might be difficult with a little one in your belly. But if squat down lower and turn your knees out a bit (as shown in the second image) it makes it a little more comfortable. Not much though.

The great thing about Sandy (instructor) and this Body Design yoga class is that it is really easy to go at your own pace. When you don't feel comfortable doing something, you don't do it. There aren't any intimidating mirrors or a large class size to force you to push yourself.

With little knowledge (and some reading) I have been able to turn this Essential yoga class into my own little Prenatal yoga class.

Back to class!

Here is a list of exciting Fall classes being offered by Body Design in Mount Albert and Uxbridge.

Check it out here!

What are you getting into this weekend?

Okay so its Labour Day  boo hoo summer's over (pretty sick of hearing this and the weekend has just begun)

So what are we getting into?

Labour Day Weekend means BBQ's, the Toronto Ex, cottages etc. Here are some easy peasy Labour Day treats to go along with whatever it is you have planned.

Try Grilled Corn with Chipotle-Lime Butter


Or Roasted Zucchini & Pesto

Living Room Yoga

Monday night and no class. We are on a bit of a break between sessions so we have a few weeks off. Sandy (Our Body Design Essential Yoga instructor) sent me home the other day with a tear-out from her Yoga magazine. Thanks again Sandy.

It was an excerpt on Prenatal yoga for all three trimesters. I read through it and have been doing some of the 2nd trimester poses at home.

My personal fav's.

Triangle Pose (Trikonasana) In Hindu art, the triangle is a potent symbol for the divine principle. This helps stretch my back and neck without my belly getting in the way

Cat Pose (Bidalasana) The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. This pose helps alleviate lower back fatigue and soreness.

Real Food...Brandi style

Check out Brandi McCarthy's blog with some fantastic summer recipes

This week...bacon wrapped sweet potatoes...Mmm

http://www.bmacwellness.com/

Classes starting in September

Summer is busy and with BBQ's, cottage weekends and outdoor festivals, diet and exercise can take a back seat.

It's that time of year when we have to think about the upcoming season....Fall. Body Design has just put out their line up of fitness classes starting in September. Check them out here! I think I am going to try to get in on the Monday night yoga again (LOVE this class) and yogalates on Wednesday nights. I have never done pilates before and I'm still pretty new to yoga so it should be interesting. Please come join me so we can be rookies together!

Also check out these AMAZING nutrition seminars here! Really interested in the one called "Hormone Help Series - Sleep, Stress and Sugar"

Let me know if you are interested in taking something and want a buddy...I'm in!

Sshh...keep it down

Last night's (Body Design) lesson in yoga...SHUT UP!
All day we talk, talk, talk...even if its not out loud (ei: typing) we are filling our heads with this incredible noise....
So why don't we use the silence that nourishes us? Because silence is uncomfortable, it's intimidating and you can't control it. But if we can learn to take a break from the talk and take a few minutes, alone in silence, we can have more control than we ever imagined. Control over our anger, frustration and stress.

Try it tonight when you get home. Before starting dinner and taking the dog for a walk...lie on the couch, close your eyes and be silent. It's amazing how calm you will feel afterwards.

I am a Warrior...well not really

So I went to my first Warrior Dash at Horseshoe Resort in Barrie. I signed up in the spring and decided last minute to drop out. Being pregnant and running a 5K race is one thing but jumping over fire, dodging barbed wire and diving into mud didn't seem like the safest thing in the world. I decided to go along with my team anyways to A: see what it's all about for next year and B: cheer on my team mates. I was also dubbed the official photographer and managed to get some great shots! The team did great and I got to see this wacky race in action. I can't wait to do this next year!!

Crazy costumes, The Salads on stage, giant turkey legs and mud...everywhere. What a great way to spend a Saturday Morning

What's done is done

We started our summer session of Body Design's Essential Yoga last night. I got a friend of mine to join me on this session, which makes it kind of nice.

Last nights class was all about acceptance (quick article on The Power of Acceptance).
By letting go of our attachment to the need for control, power, and approval, it becomes possible to be okay with things as they are right now.

I came to class with some typical Monday baggage and left with a Jamaican accent...evry'ting irie mon

Relationship status: It's Complicated

What a run the other night! So since I found out I was pregnant, my running has taken a nose dive. It just didn't feel the same. I was slower, my muscles stiffer and I generally felt awful running. So, naturally I slowed down and slowing down turned into completely giving up. 3 weeks without running and Liz (our Body Design 10K instructor) decided to create a makeup class (we were all unable to make the last running class). I reluctantly agreed. We were to run a full (non-stop) 10km.

The makeup class was finally here and I just wanted to bail. I still had not run since my last class and I knew it was going to be bad. But when a couple of the runners were unable to make it, I felt obligated to attend.

I got to the class and immediately blurted out "not sure how much of this I will be running, probably more like a 10km walk"

We got started and it all rushed back to me. I was slower than normal, yes, but it felt amazing to be back on the road. We kept the run 10-1 (run 10 minutes, walk 1 minute) and continued all around beautiful East Gwillimbury.

It began to rain hard so we finished up our run best we can, a little short of 10K (9.6) but the amazing part is that I ran the whole thing and felt great!!

Me and running are back together again, taking it slow of course...and we couldn’t be happier!

It's all about Power

Last night at Body Design's Essential Yoga we talked about the Power positions. Deep lunges and long strong arms stretches give your body and mind strength...just like that!
Your boss just came down on you, your work was given some negative critiques or you just plain feel low today. Try the "warrior pose" and get back to your beautiful, confident self.

Yoga image from; http://www.earthspoweryoga.com/
Power Rangers image from http://www.culturacomic.com

Fit for two

So the cat's out of the bag and everyone who needs to know is aware that I am pregnant. I actually found out shortly after signing on for the Body Design 's Learn To Run 10K. I let Elizabeth (the instructor) know right away and she has been great at working with me and feeding me useful information.

What I have found is that my running has taken a nose dive. I have completely slowed down to a crawl and I just feel awful while I'm doing it. for the last few weeks I have taken a break on running and just stuck with longer walks with the dog.

I am however, loving yoga even more. Throughout this entire pregnancy (save a week where I was sick) I have felt like a million bucks and I owe it to the Essential Yoga class Monday nights in Mount Albert.

Last week we we learned to combat resentment and anger with yoga. Since the pregnacy began I have been on a emotional rollercoaster and frustration quickly turns into anger. The class taught us to use the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril.

Not just anger, alternative nostril breathing helps calms an agitated mind, cleanses your lungs, improves sleep and soothes your nervous system.

Back to the future

Spiritual Gangster

Nope, nothing about christian hip hop here...just a t-shirt my yoga instructor was wearing last night I thought was cute.

So last nights Body Design yoga class was all about Fascia. A fascia is a connective tissue that surrounds muscles, groups of muscles, blood vessels, and nerves, binding those structures together in much the same manner as plastic wrap can be used to hold the contents of sandwiches together.

In it's normal state fascia's texture was described as "egg whites" but when you are relatively still for long periods of time (let's say sitting at a desk all day) your fascia becomes thicker and tougher around the muscles.

Yoga helps bring the fascia back to its smoother state helping you feel more agile and flexible.

Interesting? Aren't you glad you woke up this morning?

Whatever it is, I feel like a million bucks every time I leave this class.
 (Credit: iStockphoto)

Slippery when wet

Last night's run was a little damp and slick to say the least but nothing beats the smell of spring rain.
We worked on speed circuits which was 400 metre sprints followed by a short fast paced walk. We did this 4 times in a row.

Elizabeth (our instructor for Body's Design's run 10km class) provided us with some helpful tips on using speed training in preparation for a 10km run. Here are a few;

1. Options are to build endurance and run a half marathon or a whole marathon or develop speed and
run a 5 km or a 10 km.
2. If you build speed before endurance, you will enhance the benefits when, and if, you decide to run
long.
3. The best way to assess a goal for a 10km is to take your 5 km speed and multiply it by 2.1; for
example: if you ran a 5km in 25 minutes you could aim to do 10 km in (25 x 2.1) 52ming 30 secs. This
of course is only an approximation and should only be used if you have not run a 10km previously.

Overall the run felt great and we ended up running a little under 7km last night in total.

Footprints in the Sand

Okay so working out on vacation is like dieting on vacation. We all just kind of want to take a break from everything. The thing is, you want to get back from your vacation feeling amazing not feeling like you need another vacation.

Just as Brandi from Body Design says "everything in moderation". Of course you are going to have wine or a frozen daiquiri and order desert at a restaurant. But balance it with a good breakfast, fruit and veggies and some exercise like a morning walk down the beach or a long swim.

I will be missing my 10K class tonight so I went for a long run this morning. Beautiful scenery - waves crashing and a pretty empty beach at 7am.

Unfortunately I forgot my shoes and the weather has been so nice I haven’t gotten a chance to pick some up so I had to grab some $5 sneakers. Bad call. I have blisters all over my feet. I took them off for a bit and ran barefoot. Barefoot in the sand has to be the hardest run I have ever done. The tops of my legs will be feeling this one.

All in all it was a beautiful run, I got back before anyone was awake and discovered an amazing pier and boardwalk that I will tell everyone about once they get up.
I have to say this was a little different that my regular Thursday run with Body Design in Mount Albert, but I guess it will have to do ;)

Hills, hills, hills...

Okay last nights’ Body Design run was all about hills and if you know Mount Albert - there are plenty to choose from. Good run but I definitely need some work.
The scenery on these runs is just amazing - I took some pictures but my camera phone isn't the greatest. The sun is setting and Mount Albert is so high up - you can see everything. The mild temperature added to the atmosphere ....just beautiful

so hard to see but this was going down one of the hills

sun setting - gorgeous night

Curb cravings with Yoga

Last nights yoga class with Body Design was all about food and a look at how we eat and what we think about food - if we are thinking at all.
Most people, self included, know what we should and shouldn't be eating but that doesn't stop us from reaching for a cookie or handful of chips the second we walk in the door from work.
Yoga teaches us to stop, breath and think about the food before consumtion. We tend to have cravings when we're stressed. A simple standing forward bend type yoga pose can help.

See below
Standing Forward Bend (Modified)
 
Next time you're find yourself in front of the fridge, stop and take a few minutes to slow down both your body and your mind. Sometimes burning off a little excess energy is all it takes to quiet your thoughts. Simple standing forward bends can help calm your busy brain and reduce stress.

1. Stand with your back about a foot from a wall and your feet hip-width apart.
2. Lean back onto the wall. Then gently bend your knees and fold forward, bringing your belly and chest to your thighs. Take 6 to 12 breaths, focusing on the exhalation.
3. Slowly roll up one vertebra at a time, until your back is leaning up against the wall again. Close your eyes, and take a few breaths. Repeat 3 to 5 times.

Copyright 2009, Prevention. Reference: http://www.prevention.com/

Cabane à sucre and an expanding waistline

Okay so this week I had the pleasure of attending A Night with Martin Picard at his Cabane à Sucre (sugar shack) in St-Benoît de Mirabel, Québec. The wild chef prepared a feast and we dined on smoked sturgeon, lobster soufflé, salmon maki rolls, pork shoulder,cornish hen, pork rind salad and pea soup with smoked pork (images below). Oh yes...all at one sitting and that didn't include the desserts. Accompanied with some great wines and amazing company.

A special treat indeed but this weekend called for a whole new workout goal...work off an obscene amount of calories.

Clean eating, long dog walks and a 6km run today. That should do the trick. Phew, I won't look at a pig the same way again.

Pork Rind Salad

Lobster soufflé

Pork Shoulder

Chocolate covered nougat and Maple cotton candy

The Art of Breathing

Well the weekend at The Green Living show was a success but completely wiped the energy out of me. I wanted to make a meal last night that I could share the recipe for but we were zonked and opted for some organic chicken sausages we got from the show.

I will have something for you this week though.

I attended my first ever yoga class last night in Mount Albert! WOW! After a long weekend on being on my feet, this was the best thing I could have done. Not only did it work my core and leg muscles but I have never felt more relaxed. Sandy (the instructor) has one of the most soothing voices I have ever heard and she uses it to slowly address instruction. As a newbie, I was shocked how comfortable I felt following along. She teaches us how to detox the organs and empty the mind for a full 60 minutes and its amazing how much anxiety was lifted.

A little late to the trend but I think I am hooked on yoga.

Running Green

Well after the decision to leave the dog at home, my running has much improved. Elizabeth (the instructor of the 10K class) sent us a calender to follow with days that we should be running and for how long. This is extremely helpful so someone who tends to stay at the same distance, same pace, same timing. It gives me an idea of how I am going to get to the 10km.
Unfortunately I have to miss class tonight as I will be "running" a large booth at the Green Living Show this weekend and set-up is this afternoon. Elizabeth said she will send me some homework tonight which is great!
Don't want to be left behind.
I have been working on some quick dinner recipes that I will share next week.

Keep in touch for that.

Apparently...humans make better running buddies

Phew, the first class came and went. Not as bad as I expected AT ALL. I actually ended up exceeding my normal mileage ( I have been stuck for years) Who knew all it look was a little competition?

Elizabeth (instructor) was great, not a hard ass drill sergeant...not even close. She's a tiny, soft voiced Brit that was extremely well informed on running injuries and pains. Perfect! I speant my entire winter with brutal ankle pain from running on ice...I clearly had no idea what I was doing.

Only 3 of us in the class last night . Would have liked to see more people but I still managed to meet "M" (not sure if she wants her name mentioned). I most likely clung to her for our similarity in age but soon realized that this girl can run. She was far more advanced than me...which makes her a great running companion.

Speaking of running companions, Sam my German shepherd has been fired. She has become increasingly interested in spring wildlife and almost killed me several times today on our run. Until I can get some more training into her...I'm going to pass on this fitness buddy before we get hurt.

I am patiently awaiting the fitness schedule that Elizabeth will email all of us so I can plan out my week. I work best when someone tells me what to do....when it comes to working out anyways.

Suffering the wrath of grapes

Just got back from my first run in over 3 weeks. Wow…I am pretty rusty. It could also have something to do with having that ‘extra’ glass of wine last night at The Prince Albert pub, oops!

But the thought of starting a 10km class at Body Design in two weeks gave me that slap in the face I needed to get away from my desk and enjoy some of this weather.

Despite a fuzzy head…that run felt great. Bring on the weekend.

Number One...

This is it.  The first post!  I’ve spent the last few weeks trying to keep myself from backing out on these classes.  I tell myself “I’m not ready”, “maybe I should start on my own”. Not to mention my anxiety about blogging “will anyone even benefit from this blog?” “how am I going to reach people?” etcetera, etcetera…but I have managed to stay focused on my initial goals. Join something worth giving my time up for, meet new people in my new town, feel better inside and out….just got to keep all of this in mind for motivation. Wish me luck!