DO Something for YOU! One Day Wellness Virtual Retreat Saturday Dec.5th

So what CAN we do?  Sometimes it feels like all we are doing is waiting, hoping, trying to make the best of what can feel like impending doom - but is there something more we can actually DO?  My answer is YES - we can focus on our current wellness and health so that we are able physically and mentally cope better.  We can strengthen our immunity so that if we are exposed, we maybe are better able to fight off the virus. How can we do this? Movement, mindfulness and nourishment of mind, body and soul!

Spend a day dedicated to you and your entire wellness of being! When I was invited to take part in this day with The Yogashala Waterdown I couldn't say yes fast enough.  There is nothing but goodness to come from a whole day dedicated to YOU!  Live from my very own kitchen, I will be leading the session on Nutrition and connecting to Why We Eat, What We Eat, When We Eat during stressful times and why SUGAR takes over your life in times of STRESS. When we practice Yoga we connect to our breath, and are invited to witness the sensations of breath in the body.  The same is true of connecting to our sensations of hunger.  We need to pause and feel and notice what it feels like to be hungry, and if it is truly hunger that we are feeling or is it something else?  We will look at some popular food labels and ingredient lists on packaged products, and I'm going to show you how to make a delicious, healthy, balanced soup for lunch {recipe will be provided with your registration so you can make it at your house right along with me!} that will fuel you with whole food energy.

Click here to register and for more information about the day!

Yoga Teacher Training with Barb Leese

I am thrilled and honoured to included in Barb Leese's 200 Hour YTT Program at The Yogashala.  I will be introducing students to my love and knowledge of Restorative Yoga & Yoga Nidra. This teacher training is LIVE ONLINE, Wednesday evenings and just one Saturday a month from September to March. For more information and details please visit the website.

Deep Breathing For The ADHD Mind and Body

Just BREATHE – Let the dinosaurs chase someone else for a moment!

We have all heard the old adage at some time in our lives. When overwhelmed by panic, stress, or fear someone has encouraged us to take three deep belly breaths to help us calm down.

What may have sounded like an old wives’ tale is in fact proven scientific fact.

Positioned centrally within our diaphragm is the Vagus Nerve – the primary stimulator of our parasympathetic nervous system, and this nerve is solely responsible for initiating a feeling of relaxation, calm and a general feeling of wellbeing throughout your entire body bringing you into a state of homeostasis – basically helping you find your happy place.

Why is this important to know? When we are stressed out, our bodies respond quickly by going back to basic instincts – fight or flight.

All energy and functionality becomes focused on survival, no matter what the cause of the stress is.

Breathing Impacts Digestion, Muscle Tension and Sleep

Our body systems don’t differentiate between stress caused by a pending deadline, a difficult spouse or being chased by a dinosaur – it is received as the same message by the central nervous system – all systems must focus on survival, which means the rest of your wellness takes a back seat.

In the short term, you can identify this with digestion issues, sleep is impacted, muscle tension, and difficulty often in the neck, shoulders, hips and low back.

The long term impact of an over stressed nervous system has long been associated with life threatening disease, including heart disease, auto-immune disorders and cancer.

Feeling Less Stressed

So let me personalize this for you. In 2013 I was sitting in a hospital gown waiting to go into surgery.

I had been diagnosed with invasive lobular carcinoma {breast cancer} just two weeks before, and was about to have a bi-lateral mastectomy.

In the year before this moment, I had begun a regular yoga practice, mostly because I was looking for a way to stay active, and increase my flexibility.

But as I began to practice more often, I became aware that it truly helped me feel more relaxed and calm, and that carried over into my everyday life.

Most notably, I started to breath more.

I noticed suddenly that most of the time my breath was very shallow. It was only in the upper chest, and my chest hardly moved when I breathed. To look at me you could hardly tell I was breathing!

I also noticed I had a tendency to hold my breath when I became anxious, or life became difficult for whatever reason.

The hour spent on my yoga mat allowed me to connect to my body, mind and breath in a way I had never done before.

Fast forward to that moment waiting for surgery – when the nurse came in to take my blood pressure, which I was sure would be off the charts, she remarked how perfect it was.

I was calm as a cucumber – scared to death – but calm. I had been practicing my yoga breath, my deep belly breathing, and the results were undeniable. I was the scientific proof that it worked!

That was 7 years ago, and long story short, I continued doing my Yoga and eventually found my way to becoming a Yoga Teacher so I could share my Yoga experience and help others find their breath.

Cultivate Focus and Self-Awareness

Yoga is a 5,000 year old tradition and it includes moving the body through a series of postures that absolutely help build strength, mobility and flexibility.  But without the focus on breath, and mindfulness, Yoga is just exercise.

Yoga combined with breathwork encourages you to build body awareness through sensation. It cultivates focus and self-awareness.

And most importantly, it brings relaxation and calm to your nervous system – guiding you to a place of wellness and ease. Who couldn’t use more of that?

6 Steps to Feeling Calm & Focused

Don’t believe me yet? Try it yourself! The next time you feel your stress response kick in, unable to focus, anxiety building up, anger getting the best of you – stop what you are doing and follow these six steps:

  1. Stand, or sit up tall with shoulders back and dropped down away from your ears
  2. Close your eyes
  3. Take a nice big breath, inhaling through your nose, and fill up your belly like a balloon
  4. Slowly exhale through your nose, take your time releasing
  5. Repeat this 3 times { or more if you like }
  6. Notice how it makes you feel! Do you feel a little bit calmer? Less reactive? More focused?

Because We All Love A Good Game

Take this experiment a little bit further and try taking a “Yoga Breathwork Break” once a day for 5 minutes, then increase to twice or even three times a day.

Take the time to notice how it makes you feel as you begin to practice it more often – my bet is that the benefits will increase exponentially.

Let me know in the comments when you give it a try!

If nothing else, I hope that I have sparked your curiosity about the practice of Yoga and the potential of this tradition to help you navigate the challenges of life and develop healthy ways to cope with those ever persistent dinosaurs!

As featured on the Totally ADD Blog & Website

How Your Stress Interferes with Losing Weight

You feel like you are doing all the right things, but you are still not losing weight - what's going on?  STRESS: Cortisol, Betatrophin and your brain are working against you.  

In this article "Why Does Chronic Stress Make Losing Weight More Difficult" By Christopher Bergland, Psychology Today, some fascinating facts are revealed, providing sound scientific evidence and support for the importance of meeting your well-weight goals with mindfulness, movement and healthy eating.

I love the whole article, and recommend reading it beginning to end, but the two main points I want you to consider:

#1  "What can be done to break the chronic stress and weight-gain cycle? I would recommend a dual-pronged approach of stress management through mindfulness meditation and regular
exercise to burn fat. Kick-starting an exercise routine will burn calories and also lower stress
hormones.  Obviously, to reduce body fat and lose weight, you have to balance your calories in-calories out by exercising more and not overeating. Luckily, by becoming proactive about mindfulness, exercise, and stress reduction simultaneously you can create an upward spiral that increases metabolism and facilitates weight loss."

#2  "In 2011, Elissa Epel, who was one of the original researchers to identify the link between cortisol secretion and abdominal fat, conducted a study on the benefits of mindfulness meditation, lowering cortisol, and reducing body fat. Her findings suggest improvements in mindfulness,  stress management, and lower cortisol were associated with reductions in abdominal fat.  Mindfulness, meditation, and exercise appear to be an effective triad for minimizing stress and improving your ability to successfully lose weight."

Wellness is a complete and total concept. Your body and its' systems want to operate in balance and you have to be the one to help yourself - yoga, fitness, nutrition.

Let's Get MOVING - Online Barre & Sculpt in 45

To say that our daily routines have been turned upside down is an understatement.  And while our initial reaction may have been to simply stop and wallow a bit - a well deserved reaction - it is so important that we move our bodies and keep moving our bodies so that we are better able to cope with whatever life is going to throw at us next!  Movement reduces stress, keeps us healthy in mind, body and spirit and when we are able to participate in something we love - it brings us JOY!  So for all of these reasons I decided that continuing to teach during this Covid 19 Crisis is essential to my own well being.  Having a schedule and something to look forward to is a great way to take ourselves through the weeks ahead.  

LIVE on Tuesday 6:15pm & Tuesday 8am  - BARRE & SCULPT in 45min

Small movements bring big results! Get your heart rate up, strengthen and lengthen utilizing the Barre, your own body weight, hand weights, resistance bands and other props. 45 minutes is all we need to get the job done. No experience necessary! At home you can improvise your equipment - a sturdy chair or counter top for the Barre, soup cans for hand weights and a roll of paper towels or a pillow for the blue Pilates ball.

DETAILS: Available with Zoom - simply sign up for your free account.  Each day before class I will send out an email with the link to the meeting and you are able to join me! Zoom allows you to participate in private by muting the audio and turning off the video.

COST: Class is $10 - Pay-As-You-Go and can be e-transferred before or after class to:

8 Live Class Pass: $70
8 Live Class Pass + Recordings $90 (7 days full access)
8 Class Recorded with 7 days full access $40

JOIN: Simply email me and I will add you to the class list! All you need is a sturdy chair, counter top or wall to participate.  Hand weights, water bottles, soup cans to use for resistance training, a paper plate or plastic lid for sliders, a towel rolled up, a paper towel roll or a pilates ball.  Turn on your own awesome music and you are ready to go!

Nutrition Coaching - You are not alone!

You want to lose weight, and I want to help you. With the right support and ongoing encouragement weight loss goals are within your reach.  You are unique, and so your nutrition plan has to be personalized to suit your specific needs and objectives.  We will work together to keep you focused and successful - learning new nutrition skills and habits to take with you, and keep the weight off.  No gimmicks, no expensive supplements to buy - just the truth of scientifically backed nutrition information and how it applies to you. 

Online or In Person Nutrition Coaching 
Start Here - 6 Week Package $225

After an initial assessment and meeting, together we will establish your weight loss goal and create a plan to get you there. We will meet every week for 30 minutes and everyday I will personally be available and supporting you via email and text.

- Initial Assessment Meeting & Customized Nutrition Plan
- Six 30 minute Coaching Meetings (weekly 30 minutes) 
- Daily Email/Text Support

Make it a double-date! Reach your goals together - if your partner/spouse/bestie/offspring signs up to take this journey with you, both of you receive 10% off your Start Here - 6 week package.

Other Pricing Options:
Want to continue with coaching?  your second 6 week session $155
Just need a one-on-one coaching boost? single 1 hour Coaching Session $55

Email me for more information and take the next step towards meeting your goal - asking me to help you get there! 

What is Barre and why is it amazing?!?

I was reluctant to try a Barre class - I think many people are. I didn’t do ballet as a child, I was worried I would be lost and standing still as everyone else moved effortlessly from position to position with grace and ease. I could not have been more wrong!! Barre is one of the most accessible, FUN ways to get in a little bit of cardio and strength/resistance training, along with some amazing targeted focus work on your GLUTES!  Try it - I know you will love it! It’s the perfect compliment to your yoga practice, and your overall health and wellness. See you at the Barre!! 

Restorative yoga is a type of yoga known for its relaxing, calming and healing effect. It has its roots in the yoga of B.K.S. Iyengar, who developed a yoga that allows students to practice without any strain or pain. This was developed into a whole style of yoga which was considered ideal for those recovering from injuries or illnesses.

Restorative yoga became popular in the United States in the 1970s, mainly thanks to a yoga teacher, Judith Lasater, who was herself a student of Iyengar.  I had the pleasure of completing training with Judith Lasater this November for  5 days! As she says,  we work very hard in our lives, and while we may sleep, we rarely take time to rest. Restorative Yoga poses help us learn to relax and rest deeply and completely. During deep relaxation, all the organ systems of the body are benefited, and a few of the measurable results of relaxation are the reduction of blood pressure and the improvement of immune function, as well as improvement in digestion, fertility, elimination, and the reduction of muscle tension and generalized fatigue.

As well as being popular with students who are recovering from illness or injury, Restorative yoga is considered an ideal balance to hectic and stressful modern lifestyles.

For Restorative yoga, the intention is to relax as far as possible into the postures, using as little physical effort as possible. The mind focuses on the breath in order to cultivate mindfulness and release tension from the body.

Restorative yoga classes tend to be relaxing and slow paced, with a whole sequence using as few as 3 or 4 postures which are held for long periods of time. Props are also used often in order to allow the body to be in the most comfortable, supported position possible. This may include bolsters, blankets, blocks and belts. Gentle music may be played, and the practice may be combined with guided meditation.

Restorative yoga stimulates the parasympathetic nervous system, which slows the heart rate, regulates the blood pressure and relaxes the body. As such, Restorative yoga is considered particularly beneficial for those suffering from anxiety, insomnia or headaches, as well as other stress-related conditions.

Restorative yoga is believed to boost the immune system and accelerate the body's natural healing process.

*As defined by Yogapedia