Spring has finally sprung, and with the new season comes several new things at Lifewise. I am happy to announce the addition of a new Iyengar Yoga Teacher to the team: Gaye Barter. She will be offering day-time/all-level classes on Tuesdays, Thursdays and Fridays to start, but is hoping to expand her classes as the practice grows. Dennis, Stephanie, Susan, and Gaye are excited to have you join them for one of their regular classes. We are hoping to offer some specialized Monday evening workshops – details to follow. If you are looking to spruce up your work-out, Julia would be happy to work with you in a one-on-one session. As always, Mark or Neive will be happy to help you book appointments and answer questions about our classes, workshops, and services.
Yours In Health,
Dr. Karen Baker
Tuesday, April 2, 2013
All of us here at Lifewise Health & Wellness are excited to announce the addition of our newest member to the team, Certified Iyengar Yoga Teacher, Gaye Barter. Please extend a warm welcome to her the next time you are in the studio!
Gaye began teaching in the health and wellness field over 27 years ago, first as a fitness instructor and then as a personal trainer. She has been teaching Iyengar yoga for the past 15 years and has travelled five times to India to study with the Iyengar family at the Ramamani Iyengar Memorial Yoga Institute in Pune.
Gaye is now an assessor for the Iyengar Yoga Association of Canada. She is passionately devoted to her practice of yoga and the exploration of self. Through inquiry and observation, she aims to help students experience yoga as a way of developing awareness, clarity and wholeness.
Gaye will be offering daytime Iyengar Classes suitable for all levels starting in April. SEE OUR CLASS SCHEDULE FOR DETAILS!
URGENT RALLY April 9th, noon – 1pm @ St Lawrence Market Stop Monsanto’s genetically modified (GM) alfalfa registration in Eastern Canada.
Mosanto’s genetically modified alfalfa has just been cleared for the last step before they hit the market – all they need now is a final rubber-stamp by the Canadian Food Inspection Agency. Alfalfa (commonly harvested as hay) is important for organic farming. It is a high-protein feed for animals like dairy cows, beef cattle, lambs, poultry and pigs. It's also used to build nutrients in the soil, and it is a natural weed suppressant. Because alfalfa is a perennial plant that is pollinated by bees, genetically modified alfalfa will inevitably cross-pollinate with non-GM and organic alfalfa, threatening the livelihoods of family farmers across Canada. Prairie farmers have already rejected GM alfalfa because of the threat of contamination. Now Eastern Canada is at risk! For more information see www.cban.ca/alfalfa. Join this Action, hosted by the Big Carrot and other local natural food supporters on April 9th @ noon.
Here is the Facebook event page, please SHARE widely!
https://www.facebook.com/events/350847351687318/
You can also sign the on-line petition that sends a letter directly to Ag. Minister Ritz. http://tinyurl.com/d5r5zxj
Mosanto’s genetically modified alfalfa has just been cleared for the last step before they hit the market – all they need now is a final rubber-stamp by the Canadian Food Inspection Agency. Alfalfa (commonly harvested as hay) is important for organic farming. It is a high-protein feed for animals like dairy cows, beef cattle, lambs, poultry and pigs. It's also used to build nutrients in the soil, and it is a natural weed suppressant. Because alfalfa is a perennial plant that is pollinated by bees, genetically modified alfalfa will inevitably cross-pollinate with non-GM and organic alfalfa, threatening the livelihoods of family farmers across Canada. Prairie farmers have already rejected GM alfalfa because of the threat of contamination. Now Eastern Canada is at risk! For more information see www.cban.ca/alfalfa. Join this Action, hosted by the Big Carrot and other local natural food supporters on April 9th @ noon.
Here is the Facebook event page, please SHARE widely!
https://www.facebook.com/events/350847351687318/
You can also sign the on-line petition that sends a letter directly to Ag. Minister Ritz. http://tinyurl.com/d5r5zxj
Am I too stiff for yoga?
Dennis Newhook, Certified Iyengar Yoga Teacher
One of the most common things people say to me when they hear I am a yoga teacher is "oh, I'm too stiff for yoga!"
As an Iyengar yoga teacher, such a statement sounds like a response based upon a misleading image of yoga often presented by Hollywood and the fitness industry (e.g. product advertisements featuring contortionists; celebrities seeking eternal youth and longer legs through yoga; scantily-clothed individuals sweating it out in mirror-lined rooms while instructors shout directions through a loudspeaker; instructional yoga DVDs promising everything from fewer wrinkles to buns of steel, many of which are made by last year's aerobics instructors turned yogis overnight still pushing their fitness mantra of "no pain, no gain”). It's an intimidating image indeed!
While yoga can certainly be integrated into a fitness program and applied within a variety of settings, Iyengar yoga classrooms will look nothing like the images of yoga presented in mainstream media.
Iyengar yoga teaches students in a systematic order, honouring bodily limitations or injuries. Postures are often modified to meet the needs of students. Props, such as chairs, blocks, or straps, enable students to work safely.
To address the question in the title of this article: NO, you aren't too stiff for yoga. On the contrary, the stiffer you are, the more you stand to benefit from a practice that teaches you to restore motion to stiff joints and length to shortened muscles.
While students definitely notice their stiffness during class, they also notice that yoga helps with increased co-ordination, awareness, balance, strength, and confidence. Flexibility will surely improve, but it really is a by-product of practice, not the goal, and in no way a barrier.
Dennis Newhook, Certified Iyengar Yoga Teacher
One of the most common things people say to me when they hear I am a yoga teacher is "oh, I'm too stiff for yoga!"
As an Iyengar yoga teacher, such a statement sounds like a response based upon a misleading image of yoga often presented by Hollywood and the fitness industry (e.g. product advertisements featuring contortionists; celebrities seeking eternal youth and longer legs through yoga; scantily-clothed individuals sweating it out in mirror-lined rooms while instructors shout directions through a loudspeaker; instructional yoga DVDs promising everything from fewer wrinkles to buns of steel, many of which are made by last year's aerobics instructors turned yogis overnight still pushing their fitness mantra of "no pain, no gain”). It's an intimidating image indeed!
While yoga can certainly be integrated into a fitness program and applied within a variety of settings, Iyengar yoga classrooms will look nothing like the images of yoga presented in mainstream media.
Iyengar yoga teaches students in a systematic order, honouring bodily limitations or injuries. Postures are often modified to meet the needs of students. Props, such as chairs, blocks, or straps, enable students to work safely.
To address the question in the title of this article: NO, you aren't too stiff for yoga. On the contrary, the stiffer you are, the more you stand to benefit from a practice that teaches you to restore motion to stiff joints and length to shortened muscles.
While students definitely notice their stiffness during class, they also notice that yoga helps with increased co-ordination, awareness, balance, strength, and confidence. Flexibility will surely improve, but it really is a by-product of practice, not the goal, and in no way a barrier.
Tips for Back-Smart Gardening
Stretch Before You Start: Warming up your muscles before going out helps to reduce the stress and strain on your joints and muscles, reducing the chance of injury.
Bend Your Knees to Lift with Ease: When lifting, keep your back straight and bend your knees. Always carry the load close to your body and avoid twisting.
The right tools, the right moves: Use the right tools and moves for the job. Kneel to plant and change positions frequently when raking, digging, hoeing or pruning. Use ergonomically designed, long handled, lightweight tools.
Take A Break Before It Aches: Give yourself and your back a break. As a rule-of-thumb take a brief rest or stretch break at least three times each hour, and drink fluids frequently.
Stretch Before You Start: Warming up your muscles before going out helps to reduce the stress and strain on your joints and muscles, reducing the chance of injury.
Bend Your Knees to Lift with Ease: When lifting, keep your back straight and bend your knees. Always carry the load close to your body and avoid twisting.
The right tools, the right moves: Use the right tools and moves for the job. Kneel to plant and change positions frequently when raking, digging, hoeing or pruning. Use ergonomically designed, long handled, lightweight tools.
Take A Break Before It Aches: Give yourself and your back a break. As a rule-of-thumb take a brief rest or stretch break at least three times each hour, and drink fluids frequently.
Tuesday, March 5, 2013
Lifewise Health & Wellness Bulletin - March 2013
It may not feel like it yet, but spring is right around the corner. After a winter of hibernation and comfort-food we often go a little crazy over March Break celebrating the arrival of spring, and wind up needing a vacation from our vacation.
Although it’s always good to blow off some steam, just remember that a “go-big or go-home” attitude is usually not in your body’s best interest. This year why not sign up for a new class, de-stress with a relaxing massage, or talk to Julia about healthy ways enjoy some springtime treats.
Food for thought: “Your body is your temple. If you don’t take care of it, where are you going to live? ”
Yours In Health,
Dr. Karen Baker
Although it’s always good to blow off some steam, just remember that a “go-big or go-home” attitude is usually not in your body’s best interest. This year why not sign up for a new class, de-stress with a relaxing massage, or talk to Julia about healthy ways enjoy some springtime treats.
Food for thought: “Your body is your temple. If you don’t take care of it, where are you going to live? ”
Yours In Health,
Dr. Karen Baker
Building Healthy Bridges: Side Bridge
Dr. Karen Baker, BSc, DC
This exercise may seem simple, but it is excellent for developing core stability and balance; I have found it to make a marked improvement in chronic back pain patients, if practiced regularly.
1. Lying on your side with knees best, rest on your elbow, which should be directly under your shoulder. Ensure knees, hips and shoulders are in one straight line. Bring the top arm in front for support.
2. Inhale, exhale and lift your hips off the floor, initiating the movement from your trunk. Think strong core, drawing the naval to the spine. Slide your shoulder blades down your back.
3. Hold here for 20-30 seconds. Keep breathing.
4. Repeat other side.
Take care in this position not to let the hips roll forwards or backwards. Imagine that you have a string attached to the outside of your top hip drawing it to the ceiling as you lift. Maintain the length in your neck and avoid sinking into your shoulders. You may not be able to lift very far off the floor initially, don’t worry - the real benefit comes from maintaining the correct alignment and performing the exercises consistently – it will get easier. You might find that this movement is less challenging on one side than the other: it is common for one side to be a little stronger.
Once you can hold the first position for 1-2 minutes with ease, you can progress by straightening the legs (now keeping ankles in line with the knees, hips and shoulders).
Dr. Karen Baker, BSc, DC
This exercise may seem simple, but it is excellent for developing core stability and balance; I have found it to make a marked improvement in chronic back pain patients, if practiced regularly.
1. Lying on your side with knees best, rest on your elbow, which should be directly under your shoulder. Ensure knees, hips and shoulders are in one straight line. Bring the top arm in front for support.
2. Inhale, exhale and lift your hips off the floor, initiating the movement from your trunk. Think strong core, drawing the naval to the spine. Slide your shoulder blades down your back.
3. Hold here for 20-30 seconds. Keep breathing.
4. Repeat other side.
Take care in this position not to let the hips roll forwards or backwards. Imagine that you have a string attached to the outside of your top hip drawing it to the ceiling as you lift. Maintain the length in your neck and avoid sinking into your shoulders. You may not be able to lift very far off the floor initially, don’t worry - the real benefit comes from maintaining the correct alignment and performing the exercises consistently – it will get easier. You might find that this movement is less challenging on one side than the other: it is common for one side to be a little stronger.
Once you can hold the first position for 1-2 minutes with ease, you can progress by straightening the legs (now keeping ankles in line with the knees, hips and shoulders).
Gingerbread Cookie Tea
- 2 tbsp fresh ginger root sliced
- 2 cinnamon sticks
- ½ tsp lemon or orange peel, grated
- 5-6 cups of water
Bring to a boil briefly then reduce to a simmer in a pot with a tight fitting lid for 10 minutes. Add the juice of ¼ to ½ lemon and a little raw honey to a cup, add the simmered ginger, cinnamon, citrus peel and enjoy.
- 2 tbsp fresh ginger root sliced
- 2 cinnamon sticks
- ½ tsp lemon or orange peel, grated
- 5-6 cups of water
Bring to a boil briefly then reduce to a simmer in a pot with a tight fitting lid for 10 minutes. Add the juice of ¼ to ½ lemon and a little raw honey to a cup, add the simmered ginger, cinnamon, citrus peel and enjoy.
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