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April 2016

In Our Newsletter

Alternate Nostril Breath
Eat More Protein, Sleep Better, Burn More Fat
Pelvic Floor Muscles
Toddler Tantrums
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy

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Spring is here!  I love the beautiful weather we've had this week and the blossoming flowers.  It's so exciting to see everything fresh again!

Our new season of classes begins this month as well.  With classes like Yoga Dance at Hillcrest Community Center Sunday mornings and our new Chair Yoga at Sunset Community Center Wednesday afternoons, along with past favorites like Beginner Yoga, Yoga for the Older Adult, Pilates, Baby Sign Language and more, you're sure to find something you love.

Early registration is critical for some classes to be sure they run.  So, be sure to hop over to our website www.intoyoga.ca, check out all the classes we're offering, and get yourself registered now!

In this month's newsletter, learn the power of alternate nostril breathing, and how it helps with energy, hormone balancing, and more.

Did you know that eating more protein while reducing calories can help you sleep better, not to mention release some weight?  It's explained how in the article below.

Have you ever wondered what exactly are the pelvic floor muscles, what they do and how to keep them healthy and strong? In our article this month, you'll find the answers and how Pilates can help.

Toddler tantrums.  Need I say more?  Want to know you're not alone and what other parents do when the beast raises it's head, especially in public?  We've got some stories to tell you.


Low cal, high satisfaction burrito anyone?  Check out the recipe below.

Enjoy our newsletter, but don't forget to take a moment and register for the classes of your choice early.  Visit our website www.intoyoga.ca or go directly to our classes at www.intoyoga.ca/classes to register for the classes you want.

Enjoy the newsletter!


Alternate Nostril Breath
Nadi Shodhan Pranayama)

Yoga's alternate nostril breathing is a powerful practice for reducing stress, balancing hormones, regulating the flow of prana, calming the mind and improving energy and sleep. For a video that demonstrates it well, click here.


Eat More Protein, Sleep Better, Burn Fat

Having a hard time falling asleep on some or most nights? It could be affecting your weight. But new research suggests that eating more protein while reducing your calories can improve sleep while helping you achieve greater fat loss.  To continue reading, click here.

For some nutrient dense, low calorie, high protein foods click here and check out the Products Tab.

To learn more about state of the art health products or to purchase retail click here.  Or contact info@intoyoga.ca for more information about how you can save 30% or more on products.   


The Pelvic Floor Muscles

The pelvic floor muscles are the foundation for the core of the body. They help stabilize the pelvis, and they support the organs of the lower abdominal cavity, like the bladder and uterus. The pelvic floor muscles, along with the deep muscles of the back and abdomen, form the group of muscles we work when we focus on developing core strength, as we do in Pilates. To continue reading, click here.


Toddler Tantrums

Expert advice on how to deal with a toddler tantrum is great, but it's a lot easier to manage discipline when you're in the comfort of your own home. When you're caught off guard at the grocery store with a major meltdown, sometimes leaving isn't an option... especially if you have a list a mile long and family to feed. Here are a few true stories of public toddler tantrums that moms survived with a few tried-and-true strategies as well as some tricks of their own. The biggest lesson? How to diffuse the situation depends on the kid and on not every tantrum is the same. To continue reading, click here.


Potato and Cauliflower Burritos (4 servings)
Original Recipe

Flavorful potatoes and cauliflower keep calories down but satisfaction levels high.


  • 1 15-oz. can fire-roasted crushed tomatoes
  • 1 chipotle chile in adobo sauce, drained
  • 2 cloves garlic, peeled
  • 2 tsp. canola oil
  • 1 small onion, halved and sliced (1 cup)
  • ½ tsp. dried oregano
  • 3 cups small cauliflower florets
  • 1 medium Yukon gold or russet potato (6 oz.), cut into ¼-inch cubes
  • 3 Tbs. chopped cilantro
  • 4 8-inch flour or whole-wheat tortillas, warmed
  • 1 cup cooked brown rice, warmed
  • 1 cup grated vegan Monterey Jack cheese



1. Pulse tomatoes, chipotle chile, and garlic in food processor until coarse purée forms.

2. Meanwhile, heat oil in large skillet over medium heat. Add onion and oregano; sauté 2 minutes. Stir in cauliflower, potato, and tomato mixture, and season with salt and pepper, if desired. Cover, and simmer 10 minutes. Uncover, and simmer 5 minutes more, or until cauliflower and potato are tender. Stir in cilantro.

3. Divide cauliflower mixture among tortillas, top with rice, and sprinkle with cheese. Roll up tortillas, leaving one end open.


Nutritional Information: (Per Burrito)

  • Calories: 366
  • Protein: 10 g
  • Total Fat: 12 g
  • Saturated Fat: <1 g
  • Carbohydrates: 55 g
  • Cholesterol: 0 mg
  • Sodium: 491 mg
  • Fiber: 7 g
  • Sugar: 7 g


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 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, Prenatal Yoga, Kids Classes, Baby Sign Language and more
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