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Into Yoga Newsletter

September 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  We really hope to see you at one of our classes.

Please enjoy reading this month's Newsletter.

In this issue you will find the following topics:

  1)    YogaMonth 09.2008
  2)    Weight Loss Goals: 10 Tips for Success
  3)    Health Event
  4)    Yoga Retreat
  5)    West Coast Women's Show
  6)    Try This Pose   
  7)    Recipe - Banana Bread 
  8)    Invite Us to Work   
  9)    Quips and Quotes
 10)    Past Newsletters
 11)    Your Contributions Welcome
 12)    Our Privacy Policy
 13)    Email A Friend

1)     Yoga Month 09.2008

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 and put in Teacher's Associate ID #4293 when ordering your VIP Pass.

2)    Weight Loss Goals: 10 Tips for Success

I came across this on the Mayo clinic website.  If you've never been to it, I urge you to visit at  They have load of great information.

Well-planned 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 lifestyle.

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 a week.

  • 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 started?

  • 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 starting.

  • 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 course.

  • 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 lifestyle.  

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 to 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  Pick one of three retreats in the land of Paradise.  They all take place in the month of October 2008.

5)    West Coast Women's Show

This annual event will soon be upon us.  Please visit their website at  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 section!

6)    Try this Pose

Forearm Rests

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 balance.

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.

7)    Recipe
Banana Bread (Yield 1 loaf, 15 servings)

Ingredient List

  • 115 g margarine, softened

  • 200 g white sugar

  • 2 eggs

  • 340 g mashed banana

  • 250 g all-purpose flour

  • 5 g baking soda


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.

Nutritional Information
197 calories per servings; 7g fat; 28mg cholesterol; 31.4g carbohydrate; 1g Fiber; 2.8g protein; 175mg sodium

8)    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 Participant
* improved memory, focus and concentration
* reduced stress and tension
* boosted immune system
* lower blood pressure
* improved circulation
* increased energy
* improved self esteem
* a more firmed, toned and flexible body
* relief of common ailments such as backache and fatigue

Benefits to the Employer
* less absenteeism
* improved productivity
* enhanced decision making
* boosted morale
* reduced burnout
* less turnover
* increased motivation
* better team spirit
* lower health care costs
* increased efficiency
* 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

9)    Quips and Quotes

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

10)    Past Newsletters

You may read past Newsletters on our website by going to and clicking on the Newsletters link.

11)    Your Contributions Welcome

If you would like to contribute in some way to upcoming newsletters, please contact us at  We welcome your views, thoughts, enlightenments, articles, etc.  When contacting us, please be sure to let us know that you'd like to have your contribution inserted into our newsletter.


To submit articles for our website you can visit to review our guidelines.


We'd love to hear what you think of this issue!

Please send your comments, questions, and ideas for upcoming issues to Your feedback matters to us!


12)    Our Privacy Policy


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13)    Email this Newsletter to a Friend


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