Presented By: Sarah Dobec - Holistic Nutritionist
& Julia Pilliar - Personal Trainer
February 24th : Surviving Winter w/ Good Nutrition
(& Seasonal Affective Disorder)
March 3rd : Exercise & Mood
COMING UP NEXT:
March TBA: Spring Cleaning (How to Detox Safely)
April TBA: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
Friday, February 5, 2010
Trainer Tips: Posture Posits
Julia Pilliar
Sitting up straight does more than appease our mothers’ promptings. Good posture balances muscle groups and decreases physiological stress; while slouching will worsen muscular imbalances (tight chest muscles and loose back and shoulder muscles), causing pain and decreased mobility later in life. So how do we improve our posture? Most importantly, THINK about having good posture several times a day. Also, try these 3 easy exercises daily:
1. Stand tall, roll your shoulders back and down. With your arms by your sides, palms facing in, reach your fingertips towards the floor behind you and hold for 30 seconds. Relax for 10 seconds. Repeat 5 times.
2. Lie on your stomach, reach your arms towards your feet at a 45 degree angle away from your sides. Thumbs are pointing up towards the ceiling (or a little bit further!). Look at the floor, squeeze your shoulder blades together and lift your chest off the floor while you reach your hands as far towards your heels as you can. Hold for 10-30 seconds, and then relax for 10 seconds. Repeat 5 times.
3. Stand facing an open doorway. Roll your shoulders back and down and extend your arms to the sides, slightly below shoulder height. Walk through the doorway until your arms touch the frame. Lean or step forwards to feel a stretch in your chest and shoulders. Hold for 45 seconds, making sure to breathe deeply. Repeat 3 times.
Sitting up straight does more than appease our mothers’ promptings. Good posture balances muscle groups and decreases physiological stress; while slouching will worsen muscular imbalances (tight chest muscles and loose back and shoulder muscles), causing pain and decreased mobility later in life. So how do we improve our posture? Most importantly, THINK about having good posture several times a day. Also, try these 3 easy exercises daily:
1. Stand tall, roll your shoulders back and down. With your arms by your sides, palms facing in, reach your fingertips towards the floor behind you and hold for 30 seconds. Relax for 10 seconds. Repeat 5 times.
2. Lie on your stomach, reach your arms towards your feet at a 45 degree angle away from your sides. Thumbs are pointing up towards the ceiling (or a little bit further!). Look at the floor, squeeze your shoulder blades together and lift your chest off the floor while you reach your hands as far towards your heels as you can. Hold for 10-30 seconds, and then relax for 10 seconds. Repeat 5 times.
3. Stand facing an open doorway. Roll your shoulders back and down and extend your arms to the sides, slightly below shoulder height. Walk through the doorway until your arms touch the frame. Lean or step forwards to feel a stretch in your chest and shoulders. Hold for 45 seconds, making sure to breathe deeply. Repeat 3 times.
Find your Qi... with Paul Lara
Paul Lara
Paul Lara’s education in eastern wellness practices began over twelve years ago while in California completing his degree in Psychology. His formal training for Zen Meditation, Reiki, Qi Gong and Chinese martial arts was completed in Japan and China during his six years of living and working there. In Kyoto, Paul became a 5th Generation Certified Master in the Japanese line of Reiki. Here in Canada he is a registered teacher and practitioner under the Canadian Reiki Association. In Beijing, he received his teaching certification for Qi Gong and TaiJi (Tai Chi) as well as an official 20th Generation Chen Style TaiJi lineage declaration.
In Beijing (2007) Paul was able to begin both treating and teaching Reiki clients. There he had the opportunity of introducing Reiki to both the Chinese and international populations represented. As a Certified Qi Gong/Tai Ji Instructor, Paul taught weekly as well as private Qi Gong classes for the expat population of Beijing. These classes also included various styles of meditation that were used as a foundation for health and strength training.
Here in Toronto, Paul is thrilled to have the opportunity of working at Lifewise Health & Wellness. Honest and effective, his treatment programs help establish consistent routines for overall well being. For more information about Paul you can contact him through Lifewise or check out his website at www.qibelly.com.
Paul Lara’s education in eastern wellness practices began over twelve years ago while in California completing his degree in Psychology. His formal training for Zen Meditation, Reiki, Qi Gong and Chinese martial arts was completed in Japan and China during his six years of living and working there. In Kyoto, Paul became a 5th Generation Certified Master in the Japanese line of Reiki. Here in Canada he is a registered teacher and practitioner under the Canadian Reiki Association. In Beijing, he received his teaching certification for Qi Gong and TaiJi (Tai Chi) as well as an official 20th Generation Chen Style TaiJi lineage declaration.
In Beijing (2007) Paul was able to begin both treating and teaching Reiki clients. There he had the opportunity of introducing Reiki to both the Chinese and international populations represented. As a Certified Qi Gong/Tai Ji Instructor, Paul taught weekly as well as private Qi Gong classes for the expat population of Beijing. These classes also included various styles of meditation that were used as a foundation for health and strength training.
Here in Toronto, Paul is thrilled to have the opportunity of working at Lifewise Health & Wellness. Honest and effective, his treatment programs help establish consistent routines for overall well being. For more information about Paul you can contact him through Lifewise or check out his website at www.qibelly.com.
Saturday, January 16, 2010
CLASSES - WINTER SCHEDULE
YOGA
Yoga Basics: Tuesdays 7:30 pm
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *90 min
Restorative: Wednesdays 11:00 am
PILATES
All levels: Mondays 6:00 pm *NEW
Wednesdays 7:00 pm *NEW
STRETCH & STRENGTHEN
All levels: Saturdays 3:00 pm *NEW CLASS
YOGA
Yoga Basics: Tuesdays 7:30 pm
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *90 min
Restorative: Wednesdays 11:00 am
PILATES
All levels: Mondays 6:00 pm *NEW
Wednesdays 7:00 pm *NEW
STRETCH & STRENGTHEN
All levels: Saturdays 3:00 pm *NEW CLASS
Early Bird Discounts for Classes
Try a New Class @ Lifewise!
We are now taking registration for Pilates and Stretch & Strengthen classes; beginning the first week of February.
$10 off with early registration!
(sign up before January 31, 2010)
We are now taking registration for Pilates and Stretch & Strengthen classes; beginning the first week of February.
$10 off with early registration!
(sign up before January 31, 2010)
New Classes at Lifewise
Stretch & Strengthen Class
This eight-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control, to help avoid pain and decrease chances of injury.
Saturdays 3:00 pm 8 wk session $ 120
This eight-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control, to help avoid pain and decrease chances of injury.
Saturdays 3:00 pm 8 wk session $ 120
New Year - Another Round of Resolutions
Whether or not you’ve slacked or splurged over the holidays, the beginning of a new year is a great time to commit to making changes for better health. Unfortunately, by February, many of us have forgotten about, or given up on these resolutions. If you are serious about making positive lifestyle changes, whether minor or more significant, it’s important to set parameters for yourself that will help make your goals achievable and easier to maintain. Set realistic and attainable goals, and take time to consider a plan for maintaining them. Don’t be discouraged by setbacks – remember, the best time for change is today!
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Health & Wellness Talks
Health & Wellness Talks
Presented by: Sarah Dobec, CNP
Holistic Nutritionist
January 27th : HEALTH 101:“What we know (but often forget)…about being healthy”
COMING UP NEXT:
February: Surviving Winter & Nutrition and
Seasonal Affective Disorder
March: Spring Cleaning & Healthy Ways
to Detox Safely
April: Pro-Aging & Growing Old Gracefully
Join us for our monthly discussions on healthy living.
Wednesdays 6:00pm
Presented by: Sarah Dobec, CNP
Holistic Nutritionist
January 27th : HEALTH 101:“What we know (but often forget)…about being healthy”
COMING UP NEXT:
February: Surviving Winter & Nutrition and
Seasonal Affective Disorder
March: Spring Cleaning & Healthy Ways
to Detox Safely
April: Pro-Aging & Growing Old Gracefully
Join us for our monthly discussions on healthy living.
Wednesdays 6:00pm
Dennis Talks Acupuncture
Dear friends and clients of Lifewise Health & Wellness,
I am pleased to announce that I will be adding a new treatment modality to my existing massage practice: Contemporary Medical Acupuncture.
During the fall of 2009, I was a student in the Contemporary Acupuncture program at McMaster University in Hamilton. It was a wonderful learning experience: not only did I receive certification in acupuncture, but I gained valuable tools in assessment and anatomy, due to the broad scope of the training.
For those of you unfamiliar with contemporary acupuncture, this evidence-based approach uses fine needles to stimulate peripheral nerves throughout the body for the purpose of relieving pain and other symptoms associated with acute and chronic injuries or dysfunctions. The needles are often stimulated by electricity to increase the therapeutic benefits.
Treatments are generally painless, and needling can be incorporated directly into a massage therapy treatment plan. I am excited to begin using this technique and as always, I am available to answer any questions you may have regarding this or any other technique.
Wishing you a safe and happy 2010!
Dennis Newhook, RMT, CYT
I am pleased to announce that I will be adding a new treatment modality to my existing massage practice: Contemporary Medical Acupuncture.
During the fall of 2009, I was a student in the Contemporary Acupuncture program at McMaster University in Hamilton. It was a wonderful learning experience: not only did I receive certification in acupuncture, but I gained valuable tools in assessment and anatomy, due to the broad scope of the training.
For those of you unfamiliar with contemporary acupuncture, this evidence-based approach uses fine needles to stimulate peripheral nerves throughout the body for the purpose of relieving pain and other symptoms associated with acute and chronic injuries or dysfunctions. The needles are often stimulated by electricity to increase the therapeutic benefits.
Treatments are generally painless, and needling can be incorporated directly into a massage therapy treatment plan. I am excited to begin using this technique and as always, I am available to answer any questions you may have regarding this or any other technique.
Wishing you a safe and happy 2010!
Dennis Newhook, RMT, CYT
Better Health for the New Year
January is naturally the time of year when we reflect, make plans and inevitably want to live a healthier lifestyle. Change can be daunting but we are all capable of making changes if we have a reasonable plan.
It is no secret that drinking more water, eating more whole foods, fruits, vegetables, whole grains and getting exercise are the habits we should form to be healthy, just read any TOP 10 list in a health magazine. The key is to make sure that the changes you are making are realistic based on your current lifestyle. You need a plan that works for you.
As a new member of the Lifewise team I would like to invite you to pop in, introduce yourself and talk to me about your health goals in a complimentary 15 minute session.
I am in the office Wednesdays and Fridays from 12-7pm. Call the front office for an appointment. I look forward to meeting you.
Sarah Dobec, CNP
It is no secret that drinking more water, eating more whole foods, fruits, vegetables, whole grains and getting exercise are the habits we should form to be healthy, just read any TOP 10 list in a health magazine. The key is to make sure that the changes you are making are realistic based on your current lifestyle. You need a plan that works for you.
As a new member of the Lifewise team I would like to invite you to pop in, introduce yourself and talk to me about your health goals in a complimentary 15 minute session.
I am in the office Wednesdays and Fridays from 12-7pm. Call the front office for an appointment. I look forward to meeting you.
Sarah Dobec, CNP
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