Make Summer More Enjoyable Through Food!

Yoga and food are inextricably linked but eating healthy is more difficult than ever. Eating healthy everyday is essential to our health and wellbeing. We need to eat nourishing food to maintain energy levels, stave off illness and encourage healthy relationships, etc.

I work irregular hours and have no motivation to shop, prep and cook dinner at the end of the day. Supper Works in Toronto has been an answer to my woes. I go into the store once a month and prep fresh, healthy dinner entrees that I take home and put in my freezer. That means more time for me to enjoy my summer and no-brainer dinners.

Below Susan Patterson, the owner of SupperWorks Leaside, provides a few ideas how you can make your summer more enjoyable through food:

  1. Slow down and plan ahead to makes dinnertime less stressful. Being organized doesn’t have to take much time but it can save a lot of last minute headaches- and will certainly save you time in the end. You might even invest in setting up a weekly meal planner. Plan and shop for meals a few days or even a week in advance so you can be sure you have the ingredients you need on hand. Keep very perishable items and some ready-to-cook dinners in the freezer to save having to shop frequently. You don’t want to have to run to the store from the cottage or even stop on your way home from work to pick up one essential but missing ingredient. Wouldn’t it be nicer to go straight home?
  2. Try some fresh new foods. This is a great time of year to try something new. You might find some new vegetables or at least some interesting variations on familiar foods at local farmers markets. Think heirloom tomatoes, purple carrots, the many varieties of mushrooms. Take your kids and let them choose – they will be more likely to eat their veggies!
  3. Cook extras. That way you will have easy leftovers for lunches or spontaneous dinners when unexpected company drops by. BBQ’d meats, chicken, shrimp or fish are also great to use on salads the next day for lunch or a lighter dinner. For example, all of SupperWorks’ Flat Iron steaks and marinated chickens such as Lemon Rosemary Chicken make a bed of leafy green salad something special.
  4. Speaking of salads, always have salad ingredients on hand – some of my favourites are berries, nuts, seeds, mixed greens, avocado, crumbles of cheese (goat!). A great salad can accompany almost anything – like a delicious burger – to complete an easy, summery supper. For an easy and delightful salad dressing, try one-third good quality olive oil, one-third balsamic vinegar and one-third maple syrup.
  5. Quiche is another excellent staple in the summer. It can serve as a breakfast, lunch or dinner and comes in many different varieties. It can be served hot or cold. And it’s an first-rate source of protein.
  6. Have some fun with your child (age 8 or over) at a special Saturday morning Bring Your Child session at SupperWorks. Children learn how to put meals together and experience shows that children who have a hand in making dinner are much more likely to enjoy eating it – and are even willing to try more adventurous foods!
  7. Ok, one more thing. You’re probably not going to be happy if you add a few pounds to your frame eating all this good food. It is bathing suit season after all. So enjoy all the flavours but watch your portion sizes. Esstablish a portion size that works for you and use it as a guideline. And get out and enjoy all the opportunities for outdoor exercise!

SupperWorks Leaside and SupperWorks to Go! is located at 105 Vanderhoof Ave in Toronto.

Save Time. Save Money. Eat Better.

Pick Up and Delivery options are available. SupperWorks to Go now means you can drop in and select meals that have been pre-made with out the commitment!

Mention this article for a complimentary side dish

(up to $8 value) when you make a purchase!

Summer Yoga Sale

It’s been a while since I’ve written anything for my blog. I’ve had a surprisingly busy summer between spending time at cottages with friends, family events and travelling to Yellowknife for a wedding. Aside from travel I’m taking two online courses for my yoga business and professional development, I’m the vice president for a Business Networking International chapter in Toronto and planning fun and creative ways to bring yoga to individuals and corporations in city. Despite it all I still manage to make time for my own daily yoga practice. Making self-care a priority means I’m physically, emotionally and mentally in a space where I can manage all the other things in my life with relative ease and minimal stress.

Many of us take longer holidays in the summer, spend more time outdoors and are more active in general. With the extra time and energy you have this summer, consider starting a yoga practice to prepare your body and mind for the changes that come in the Fall and Winter. To help you get started, this summer I am offering $60 private sessions to all new clients in Toronto until the end of August. You can add a friend for only $15 more. Whether you are looking to deeply relax, start a meditation/mindfulness practice or are looking to get out of pain or improve mobility I can customize a practice that is unique to you and give you the skills necessary to start your own home practice. Contact me today and mention this article to get the sale!

Yoga Rehab

yoga rehab photoPain doesn’t have to be a normal part of everyday life. When we learn how to effectively improve the function of our shoulders and hips we perform better in our athletic endeavours, we can chase after our kids with more ease and life becomes more enjoyable.

After the success of my first two Pain Clinic Workshops for hip and shoulders I’ve decided to offer a combo class specifically for yoga teachers, fitness instructors and students to learn the skills to get out of pain, improve the function of their hips and shoulders so they can feel great and get back to the activities that they love or even to excel at the activities they already enjoy.

Often times as a teacher, we see our students or clients struggle or hit a road block in their progress due to pain, injury, or lack of range of motion. As a teacher do you notice your clients cringing in pain? Struggling to breathe or holding their breath in a posture or exercise? Finding excuses? Cancelling appointments? Afraid to re-injure themselves?

Learn the skills to move better without pain, nurture relaxation and move optimally with stability and ease.

When we move better, we feel better and we can enjoy life more.

My next workshop is called Yoga Rehab and it will be held Saturday, March 25th at Leslieville Sanctuary 1:30-3:30pm. Cost is $45 + hst. Participants will receive a handout and free practice video.

Contact me to register or ask a question.

Contest – Is Your BOSS the Best?

It is important to honour the special people in our lives, teachers, parents, bosses – and express gratitude for all life gifts they bestow upon us.

Boss’s Day just so happens to be on October 16th and you could win $200 in Innergy Corporate Yoga gift cards. That’s a $100  gift card for you and a $100 gift card for your boss.

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All you have to do is tell us why your Boss is the best and you are both entered to win!

Enter Here and tell us why you love your boss. Contest closes October 21, 2016.

 

 

 

 

 

 

 

Myths about Injury, Pain, Ache and Strain & The Truths of Healing

TrikonasanaI’m going to let you in on a secret. Tell everyone. Seriously. You can live pain free and it’s super easy!

Often in conversation, whether it is in a yoga class or a passing conversation, I hear resignation to pain caused by injury, illness or stress. As a society we have taught ourselves to accept our physical imbalances, our fatigue, chronic stress, rigidity and tightness in the body, and our inability to move in the same way we did when we were younger. All these things I have just listed do not have to be your reality, despite what you think or may have been told.

After I was in a car accident in 2008. I thought I would have to live with at least a certain level of back pain for the rest of my life, despite my regular yoga practice and chiropractor visits. After studying therapeutic yoga with Susi Hately, I learned that I could have a pain free/discomfort free life. So let’s get clear on  some of they myths of injury/pain/ache/strain and the truths of healing.*

First myth: Pain is part of getting older.
First truth: Tissue can change and function can improve at any age. It all depends on the stimulus you give it.

Second myth: Nothing has worked.
Second truth: Nothing has worked, yet.

Third myth: Feeling pain means being overwhelmed by pain.
Third truth: By learning to move in a range that doesn’t increase pain, your pain will decrease.

Fourth myth: It took 40 plus years to create this problem, it will take a long time to resolve it.
Fourth truth: If your reason for resolving the issue is compelling enough, the speed of healing can be quite mind blowing.

Fifth myth: True change is impossible.
Fifth myth: True change is entirely possible. The first and second steps are awareness and self-care.

If these myths are resonating with you, consider getting in touch with me to chat about how I can customize a program specifically for you.

Pain Clinic workshops will be coming soon. Stay tuned for more details. Contact me to be added to my newsletter or to schedule a consultation or class.

(*Myths published by Susi Hately – Functional Synergy)

International Yoga Day at Trinity Bellwoods Park

FullSizeRender-2June 21st was the the second International Yoga Day. Myself and the other teachers of Innergy Corporate Yoga in Toronto taught a free class in Trinity Bellwoods Park to celebrate the day. It was a beautiful evening and over 50 amazing yogis joined us for our yoga class. Fresh gave attendees a 15% discount at their Crawford location (which was super busy afterwards!). As an added bonus Greenhouse Juice Co dropped off some goodies and Jack and Lil’s were serving up delicious goodies across from us in the park for Summer Solstice and shared in the festivities.  This week we will be contacting the lucky winners of the draw for a free private one-on-one yoga class.

Follow me on Facebook and Instagram to find out the next date for Yoga in the park.

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Innergy Corporate Yoga Teachers Toronto

A Mindful Approach for Spending Time Outdoors this Summer

crawford lake 2Now that the warm weather is here we are spending more time outdoors. Simply by being outdoors we get a boost energy from the fresh air and warm sunshine. However, there are ways we maximize our experience of the great outdoors.  Whether you go to the cottage, play outdoor sports, enjoy hiking or running or riding your bike, gardening or going for walks, whatever it may be you can up your outdoor experience with these easy tips.

  1. Breath deeply. Actually notice what it feels like to breathe in fresh air. Feel your lungs filling up and slowly emptying. Experience your breath as if it’s the first time you’ve ever breathed in fresh air. Try this 5 times or as often as you like.
  2. Slow Down. Even when we are outside we tend to rush rush rush. Try taking slower steps. Notice what the earth feels like beneath your feet. If possible walk bare foot and notice the sensations.
  3. Tune into your senses. Appreciate the shapes, the sounds, the smells and even tastes around you. As you walk slowly, breathing deeply, take a few moments to truly appreciate the nature that surrounds you. Feel the warmth of the sunshine on your face. Listen to the sounds all around you. Think of 5 things that you can appreciate about this moment related to what you can hear, see, feel, smell and/or taste.
  4. Stop moving. Simply be still for a few minutes. Observe the world around you, moving, doing, being. Enjoy.

Maximize the benefits by getting out of the city completely and into the woods. The deeper we can get into nature, the more connected to nature we become.

What are the benefits you might ask? Check it out:

  • lower stress levels
  • better working memory
  • feeling more energized/alive
  • lower blood pressure/heart rate
  • reduced tension/anxiety
  • improved mood
  • feel more relaxed
  • less likely to ruminate on depressing thoughts
  • boost immune system
  • may inspire awe and happiness

Looking for a outdoor day retreat? Let me take you on an experiential, mindful day retreat just outside the city. Contact me for more information and to plan your excursion.

World Yoga Day – Free Class at Trinity Bellwoods Park

World Yoga Day posterWorld Yoga Day is June 21st and Innergy Corporate Yoga teachers are hosting a FREE yoga class at Trinity Bellwoods Park downtown Toronto. The class will be taught by four of Innergy’s teachers from 6:45pm to 8:00pm in the park. Fresh on Crawford is also throwing in something delicious so stay tuned for more details closer to the date. As an additional bonus you will be entered into a draw to win a free Private or Corporate Yoga class. What’s even better is four teachers means four chances to win! Bring your friends. We can’t wait to see you there!

Find the event on Facebook!

3 Easy Steps to a Personalized Home Yoga Practice this Summer

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I hear all the time, “I love the idea of practicing yoga but I just don’t have time to go to a studio. I can’t afford regular private yoga classes, how can I have a yoga practice without the cost and time commitment?”

I hear you!

Now that summer is almost here, the days are longer and we are spending more time with outdoor activities and travelling. As much as ever, it is important to dedicate certain activities to a regular routine or schedule. If yoga is on your radar as a part of your self-care this summer, I can help you get there without having to commit to regularly scheduled classes or dragging yourself away to a studio for group classes. Like any skill or good habit you want to develop, you do need to set aside some time and dedication to practice. It really is as easy as 1, 2, 3.

The 3 Step Process:

Step 1: Book a complimentary consultation with me (10-20 minutes) to discuss your goals and what you would like your personal yoga practice to look like.

Step 2: Book a 1 hour private yoga session at your home with me. You will learn a personalized yoga sequence that you can practice as often as you want. I will write out the sequence for you with diagrams. I will break down how you can use it for shorter practices if a full hour isn’t an option for a daily practice. How awesome is that? Only 1 private yoga class and you are all set!

Step 3: Dedicate time daily or as many days of the week as you want to practice the sequence I taught you. The more often you practice the better you feel, the more energy you will have and the better you will sleep at night.

yoga sequence

Step 4 (optional) – Book a follow up session. I will go over your sequence with you, check your alignment, answer any questions you might have and help you add to or modify your practice as needed. (Bonus: If you book a follow up session at the same time as your initial session I will include weekly accountability calls (up to 4) to check in and see how your practice is going.)

When we take care of ourselves, we are better able to take care of others and the world becomes a more beautiful place.

Yoga Means Business

Last week I mentioned the launch of our newest program with Innergy Corporate Yoga – Yoga Refresh. The easiest way to de-stress, relax and re-energize at work without the hassle of yoga mats or changing your clothes. Mindfresh in NYC is a similar program to Innergy Corporate Yogas Yoga Refresh program for businesses here in Toronto. This video demonstrates what a Yoga Refresh class could look like at your workplace.

How we are different:

  • Classes can be 15, 30 or 60 minutes.
  • Large offices could run four 15 minute sessions in a row with different groups of people or in different spaces.
  • Every Yoga Refresh class will tailored to the needs of the group and space available
  • Our rates are half of what the NYC based company is charging, making it affordable and accessible to all businesses large and small.
  • Classes are taught by experienced registered yoga teachers like myself with a passion for wellness and feeling great!

Contact me for a complimentary consultation on how I can help you incorporate Yoga Refresh at your company!