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December 2013       Issue 686

Our Newsletter:

Warrior III
Avoid the Post Holiday Weight Gain
Yoga 101: Poses for Beginners
Baby Stuff
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy
Email A Friend

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The final month of yet another year.  Once again, I'm trying to figure out where the time goes.  The older I get, the more I realize how important it is to live fully in each and every moment and treasure them like gold.

Almost all of my adult life I have offered health and wellness to  others.  For over 25 years, I've taught (probably thousands) of people Yoga, and I just rang in my seventh anniversary with my online health and wellness company in which I've helped hundreds more succeed in their health goals.  It is with this in mind that we prepare our New Year, New You health challenge.

Get ready NOW to kick off January with our health challenge. Effective tips, strategies and loads of support, along with one of our 30 Day Health and Longevity Packs will guarantee you results like more energy, weight loss, better sleep, reduced signs of aging and a whole lot more.  Find out more at www.intoyoga.ca/healthybody.htm.


Registration starts for our Winter classes in the next few days, so be sure to check the location of your choice and register early.  You'll find all our classes at www.intoyoga.ca/classes.htm.

Happy Holidays!

Warrior 3 ( Virabhadrasana)


-elongates spine
-expands chest to improve breathing
-limbers and strengthens ankles, knees, hips and shoulders
-firms, tones, and strengthens legs, hips, chest, back and neck
-improves strength, stamina, endurance, balance, concentration, digestion and menstrual disorders
-tones abdominal organs
-reduces tension in neck, shoulders and back
-relieves leg cramps
-stimulates thyroid gland


1. Stand with your feet as far apart as comfortable, arms ‘T’, palms up

2. Inhaling, raise your arms overhead bringing the palms together, elbows straight

3. Exhaling, pivot on your right foot, turning your trunk to the right, bending your right knee so the thigh is parallel to floor. Inhaling, stretch up

4. Exhaling, lean over the right thigh, raising the left leg behind your body. Straighten both legs

6. Look either towards the floor, keeping the arms beside the ears, or gaze down towards your fingertips. Your body should be parallel with the ceiling from the extended foot to the extended arms

6. Hold posture and breathe

7. Release the pose

8. Repeat on the opposite side



10 Ways to Avoid the Post-Holiday Weight Gain & Look Fabulous By New Year’s

You know the cycle at this time of year: Indulge in the treats that float around the office; enjoy just one more helping of that delicious meal; cozy up in a sweater on the couch and watch a movie or TV all day and simply relax.

After all, there’s always New Year’s.

Break the cycle and start the new you TODAY!

Stop giving into the temptation of calorie- and sugar-laden treats and discover how good it feels to be active, have energy and feel comfortable in your own skin no matter what time of year.

For many of us, the biggest eating holidays of the year are quickly approaching and rather than feeling guilty and unhealthy going into the New Year, you can embrace healthy habits and start feeling good now.

Here are 10 ways to avoid the post-holiday weight gain and look fabulous by New Year’s.  Click here to continue reading.

Go here to learn more about Isagenix products or to purchase products at retail.  Or contact info@intoyoga.ca for more information about how you can save 30% or more on products. 



Yoga 101: Poses for Beginners

With poses like Mountain, Downward Dog, Warrior, and Tree, these poses will help limber you up and create a foundation for other postures.  Some are more challenging than others, so please take them slowly and go only as far as comfortable for your body in the moment.  Click here to see the series of poses, benefits and more



Great Local Baby Stores

Room for 2

Hip Baby



Roasted Spaghetti Squash with Sausage and Kale Recipe  (serves 4)
View Original Recipe www.simplyrecipes.com

Baked spaghetti squash tossed with sautéed onions, kale, sausage, and Parmesan cheese.


3 Tbsp olive oil
One 3-pound (1.4 kg) spaghetti squash
3/4 pound (340 g) turkey sausage (or any favorite sausage)
1/2 cup minced red onion
3 cloves garlic, minced
1 to 2 cups thinly sliced kale
1 cup (100 g) coarsely grated Parmesan cheese
1 Tbsp finely chopped fresh oregano
Kosher or sea salt
Freshly ground black pepper


Preheat oven to 375°F (190°C). Oil a sheet pan with one tablespoon of the oil, or line the sheet pan with Silpat.

With a sharp chef's knife, slice off 1/2-inch from the ends of the spaghetti squash. Then stand the squash up on one of the ends to stabilize it, and cut the squash in half, top to bottom. Scoop out any seeds and stringy bits inside, and place the squash halves cut-side down on the oiled or lined sheet pan. Poke the tops of the halves with the tip of a sharp knife.

Bake for 35 to 45 minutes until you can easily poke the sides of the squash with a fork. Remove from oven and let sit until cool enough to handle. Then using the tines of a fork, scrape out the "spaghetti"-like strands of the squash to a bowl.

Pinch and remove small chunks of sausage from the sausage casings to a plate.

In a large sauté pan, heat 2 tablespoons of the olive oil on medium heat. Add the onions and cook until soft, 2 to 3 minutes. Then add the garlic and cook for a minute more. Add the sliced kale and cook for a minute or two. Add the sausage, and cook without stirring, until the sausage starts to brown, then stir and continue to cook, stirring occasionally, until the sausage bits are cooked through, about 2 to 3 minutes.

Add the spaghetti squash strands to the sausage mixture and stir to combine, cook until the squash is heated through, about a minute.

Remove from heat and add the grated Parmesan cheese and oregano. Season with salt and pepper to taste. Serve immediately.

Nutritional Information per Serving: 


Yoga/Pilates & Nutritional Cleanse Seminars at Work

We're passionate about bringing Yoga and Pilates into the work place.  For people who feel the demand and stress at work, don't have time to make it to a Yoga studio, or just simply want to take some time for themselves, Into Yoga has the answer for you.

Our certified professional instructors will come on site at lunch, or before or after work and teach classes right at the work place.

Be the coordinator of your office Yoga classes and you'll receive your classes for free if there are at least 10 participants.  We'll also give you $100 cash for any referrals that book 10 or more classes with us, including your own company!
That means we'll actually PAY YOU to take the classes!

Find out more at www.intoyoga.ca/corporate.htm or call 604.421.9872 or email info@intoyoga.ca to book classes now.

Why not add one of our FREE Nutritional Cleanse Seminars at work too?  Find out how you can gain and maintain your optimal health through a combination of meal replacement shakes, regular meals and a cleansing drink, to help give your body the healthy look and feel you've been striving for.  It's easy to get started, just email sheri@cleanseyourbody.ca or call me at 604.421.9872.  We'll even bring some samples for you to try.


We Want Your Feedback

Have you experienced classes with us before?  If so, we'd like to hear from you.  The good and the bad.  Tell us what you like.  How have they improved your life?  What keeps you coming back?

Plus tell us what we could do better (but be gentle).  What can we improve and what would you like to see that we're not providing?  Email your comments to info@intoyoga.ca.  We're listening.


Email this Newsletter to a Friend

We would be honored if you thought this newsletter worthy of passing along to your family and friends.  Please do so with our gratitude.

In health and happiness,

Sheri Kauhausen

Corporate & Public classes - Yoga, Pilates, Body Rolling, Prenatal Yoga, Kids Classes, Baby Sign Language and more

Cleanse Your Body and Increase health and vitality

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Quote of the Month:

Have only love in your heart for others. The more you see the good in them, the more you will establish good in yourself ~ Paramahansa Yogananda








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