2008 - Issue 21
What a great time we had in Las
Vegas! Hot, hot hot! They actually have a summer there!
Well, Fall is just around the corner, I'm sad to say. But I'm thrilled to
say new classes will begin this month. We have some brand new classes
waiting for you too!
We've added a new Coquitlam location, changed the location of our Prenatal Yoga
Class in Coquitlam, and added the option to combine our innovative
nutritional cleanse program with Yoga at our Coquitlam location.
In Burnaby we've changed the Family Yoga night to Wednesday and starting
it a little later at 6:15pm. We've added a Baby & Me Yoga class and
a Kids Yoga class, both during the day. We've also added a
daytime Beginner Yoga class. Totally new is Yoga Dance, in
invigorating cardio workout combining Yoga, breath, and Belly Dancing, to help
you with flexibility and toning.
A brand new Meditation
class begins in Vancouver.
As always, you'll find a complete list of classes and locations at
www.intoyoga.ca/classes.htm. We really hope to see you at one of our
Please enjoy reading this month's Newsletter.
this issue you will find the following
1) YogaMonth 09.2008
2) Weight Loss Goals: 10 Tips for
3) Health Event
4) Yoga Retreat
5) West Coast Women's Show
Try This Pose
Recipe - Banana Bread
Invite Us to Work
Quips and Quotes
Your Contributions Welcome
Email A Friend
Yoga Month 09.2008 is a
national awareness campaign to inspire a healthy lifestyle. The core of the Yoga
Month campaign is a 10 City Yoga Health Festival Tour that will take place
during the month of September in cities throughout the US and Canada. Yoga
Month 09.2008 is supported by national magazines like Yoga Journal, Whole Life
Times, Yoga Mates, Newsweek, and Health Magazine. Shiva Rea, Seane Corn, Bryan
Kest, Mariel Hemingway, and other yoga powerhouses will celebrate Yoga Month by
participating in the tour. All proceeds from the 10 City Yoga Health Festival
Tour will benefit Youth Health Alliance, a nonprofit organization that
provides FREE enrichment, recreational, and academic programs to at-risk youth.
An all-inclusive VIP PASS ($88)
is offered for festivals taking place in Los Angeles, San Diego, San Francisco,
Denver, Austin, Chicago, New York City, Boston, Miami and Vancouver. The VIP
PASS provides full access to festival workshops, concerts and special events.
To find out more about the event, please visit
http://www.yogamonth.org/event/preregister.php and put in
Teacher's Associate ID #4293 when ordering your
2) Weight Loss Goals: 10 Tips for
I came across this on the Mayo clinic website. If you've never been to it,
I urge you to visit at www.mayoclinic.com.
They have load of great information.
weight-loss goals can help you convert your thoughts into action. Here's how to
create successful weight-loss goals.
Weight-loss goals can mean the difference between success
and failure. Well-planned weight-loss goals keep you focused and motivated. They
provide a plan for change as you think about and transition into your healthy
But not all goals are helpful. Unrealistic and aggressive
weight-loss goals — for example, losing 10 pounds each week or fitting into your
high school jeans — undermine your efforts. They're difficult, if not
impossible, to meet. And if your goals are beyond reach, you're more likely to
feel frustrated and discouraged and leave your weight-loss plans by the wayside.
So how do you create weight-loss goals that will help, not
hinder, your weight-loss efforts? These 10 tips can get you started.
Personalize your goals. Set goals that
are within your capabilities and take into account your limitations. Also,
take into account your personal fitness level, health concerns, available
time and motivation. Tailoring your expectations to your personal situation
helps you set achievable goals.
Aim for realistic weight-loss goals.
Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a
week. To do this, you need to burn 500 to 1,000 calories more than you
consume each day through a low-calorie diet and regular exercise. Losing
weight more rapidly usually means losing water weight or muscle tissue,
rather than fat.
Focus on the process. Make your goals
"process goals," such as exercising regularly, rather than "outcome goals,"
such as losing 50 pounds. Changing your process — your habits — is the key
to weight loss. Make sure that your process goals are realistic, specific
and measurable. For example, set out to walk for 30 minutes a day, five days
Think short term and long term.
Short-term goals keep you engaged on a daily basis, but long-term goals
motivate you over the long haul. Your short-term goals (for example, running
30 minutes every day) can become stepping stones to reaching long-term goals
(running in a marathon).
Write it down. When planning your
goals, write everything down and go through all the details. When and where
will you do it? How will it fit into your schedule? What do you need to get
Pick a date. Timing is crucial, often
making the difference between success and failure. Choose a definite start
date and don't put that date off for anything. Be sure to account for life
circumstances that might hamper your efforts, such as work or school demands
or relationship problems. You may need to resolve some issues before
Start small. It's helpful to plan a
series of small goals that build on each other instead of one big,
all-encompassing goal. Remember that you're in this for the long haul.
Anything you undertake too intensely or too vigorously will quickly become
uncomfortable and you're more likely to give it up.
Plan for setbacks. Setbacks are a
natural part of behavior change. Everyone who successfully makes changes in
his or her life has experienced setbacks. Identifying potential roadblocks
and brainstorming specific strategies to overcome them can help you stay on
Evaluate your progress. Review your
goals each week. Were you able to successfully meet your goals last week?
Think about what worked and what didn't. Make plans for how you will reach
your goals this week.
Reassess and adjust your goals as needed.
Be willing to change your goals as you progress in your weight-loss plan. If
you started small, you might be ready to take on larger challenges. Or, you
might find that you need to adjust your goals to better fit your new
I feel the need to add an 11th tip here. A
Nutritional Cleanse will not only remove the impurities from the body so
your body can release the excess fat and keep it off, but it will help you
reduce stress and increase energy, and a whole lot more! Ask me about it.
3) Health Event
On Saturday September 13, come find out how to heal your body with
nutritional cleansing. If your body is challenged with health or weight
issues, this is something you should hear. This free event is
open to everyone and will be held at the Hilton Vancouver Metrotown in
Burnaby (6083 McKay Avenue) from 10 - 12pm. This information
needs to be heard by everyone, from athletes to the homebound.
The foods we eat, the air we breathe and the water we drink and bath in, are
full of chemicals, pesticides and other poisons. Our soils are depleted of
nutrients. We are the most overfed and under nourished people on the
face of the planet. Come find out what you can do to take control
of our health.
Please call me at 604-421-9872 or email me at
save a space for you.
4) Yoga Retreat
If you're dying to get away for awhile, why not try one of the beautiful Yoga
Getaways at Florianvilla in the Caribbean Islands.
Visit their website at www.florianvilla.com. Pick one of three retreats in the land of
Paradise. They all take place in the month of October 2008.
West Coast Women's Show
This annual event will soon be upon us. Please visit their
http://www.westcoastwomen.net. There's lots of contest to
enter, food to sample, and fun to be had. Enter to win a Sony
Home Theatre System, Spa Weekend, Mother and Daughter Make-overs.
Join Girl's Night Out on the Friday evening spending it with the
Calendar Firefighters, check out the Dance Fashion Shows and the
Celebrity Presentations. Enter to win a dinner for eight
cooked by firefighter chefs.
And of course come visit us at our booth #752 in the Market Place
Try this Pose
A great posture for strengthening shoulders, arms and abdominal
muscles. You'll also get a great stretch in the toes, feet and
ankles as you push your toes into the floor and find your center of
1. Begin on your knees and forearms, toes
curled under, elbows under the shoulders. Keeping abdominals
tight walk your knees away from your elbows until your back is
almost flat. Inhale.
2. Exhaling, raise your knees off of the
floor until your body weight is suspended between your toes and
forearms. Nothing else should be on the floor. Keep your body as
straight as possible. Tummy is tight, tailbone is drawn towards
the heels. Draw your shoulder blades toward
your spine, and down toward your heels. Balance your
weight by pushing out through your heels. Lengthen your
spine by creating a straight line from the tip of your tailbone
to the crown of your head.
3. Hold posture and breathe.
4. Inhale. Exhaling, lower your knees and relax.
Please note: Practice at your own risk.
Banana Bread (Yield 1 loaf, 15 servings)
1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour
one 9x5 inch pan.
2. Cream margarine and sugar until smooth. Beat in eggs, then
bananas. Add flour and soda, stirring just until combined.
3. Pour into prepared pan and bake at 350 degrees F (175 degrees C)
for about 1 hour (or till toothpick comes out clean).
4. Remove from
pan and let cool, store in refrigerator or freeze.
calories per servings; 7g fat; 28mg cholesterol; 31.4g carbohydrate;
1g Fiber; 2.8g protein; 175mg sodium
Invite Us to Work
We want to help create a stress-free environment at work.
We believe that staff who take the time to breathe and realign themselves, work
better and enjoy their jobs more.
Benefits to the
improved memory, focus and concentration
reduced stress and tension
* boosted immune system
lower blood pressure
improved self esteem
more firmed, toned and flexible body
relief of common ailments such as backache and fatigue
Benefits to the
enhanced decision making
better team spirit
lower health care costs
enhanced company/employee relationship
Our rates begin as low as $5 a class. Please call us
today for more information or to set up classes for your work place. Call
604-421-9872 or email
Visit our Corporate page on our website at
Fishes are born in water, man is born in Tao. If fishes, born
in water, seek the deep shadow of pond and pool, all their needs are satisfied.
If man, born in Tao, sinks into the deep shadow of non-action to forget
aggression and concern, he lacks nothing, his life is secure. ~Chuang Tzu
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