Intentions, Feelings and Fresh Beginnings for 2018


Happy Holidays! This has been a year of tremendous personal and professional growth for me. As I dug into setting goals for 2018 I found myself basing these goals or intentions off how I want to feel. After doing some soul searching and looking at the different aspects of life from working and lifestyle, to health and wellness, creativity and learning, relationships and society and spirituality, I narrowed down my core desired feelings for 2018. My intention is to use these feelings to direct my thoughts and actions for the upcoming year. As a part of this process  I am excited to announce that in the New Year I am shifting my focus to teaching primarily therapeutic yoga. I will still be available for corporate classes and group classes but I am ready to shift my focus to long lasting, sustainable results for my clients.

I am looking to connect with individuals ages 40-65 years old, who perhaps have older children, are experiencing shifts in their careers or approaching retirement. They are beginning to feel a disconnect in their life in regards to their exercise and lifestyle habits that aren’t making them feel as good as in the past. Perhaps fitness classes at the gym are no longer having the desired effect on the body as they used to. Experiences with illness or injury have created challenges in how they relate to themselves and others. This person is looking for something more meaningful in their life and is ready and willing to invest some time and effort into making a sustainable shift in their well-being.

If this is you, let’s work together. It’s time to take your power back. I can help you close the gap between where you are currently, and where you want to be. Therapeutic yoga is a movement based therapy that empowers you to take control of your wellbeing with support all along the way. I provide the knowledge, tools and skills to help you elevate your current state so you can get back to enjoying life the way you were meant to.

The majority of health care and wellness professionals treat one part of the body or where they perceive the pain to be. The truth is, that we are more than a collection of individual parts that needs to be treated or manipulated by someone or something outside of us. We are a dynamic web of interrelated elements including our physical body, our thoughts, emotions, beliefs, past experiences and our environment. This is why I work in partnership with my clients to develop a customized program that meets them where they are for what they want to achieve.

Sign up now for 12 weekly sessions and we will build a framework for getting stronger, more relaxed and settled in our body and mind. With stability and ease comes strength, calmness, clarity, creativity and joy. Your practice will be progressive so you build on the skills as you master them. Think of yourself as the co-creator of your development as we work together to explore the possibilities.

With love and hope,

Lindsay Keefe

Private Yoga Downtown Toronto

From February 13-16, 2018 I will be teaching private sessions at The Coach House at 7 Admiral Road in the Annex. 

Schedule:

Tuesday (Feb 13): 11am – 3pm

Wednesday (Feb 14): 2pm – 7pm

Thursday (Feb 15): 11am – 3pm

Friday (Feb 16): 1pm – 6pm

Sign up now for a one hour introductory session and find out how rehabilitative yoga can change how you move, how you relate to your body, and unlock your healing potential for long-term sustainable results.

Aging Gracefully

Several years ago, overwhelmed by beauty industry standards of what beauty is and feeling dissatisfied with my own expectations for myself, I learned to let go.

A big part of the process for me was doing a detox that included switching to natural skin, hair and cleaning products. I found a teacher that I admired, who helped educate and encourage me.

I threw out all my chemical laden creams, toners, washes, scrubs and serums. I believe it is vital to educate yourself on the ingredients that go into the products you use for your own sake, your family’s and the environment’s.

There are so many natural, organic  products out there, that the shift is easier than ever. Think about it.  Skin is a major detoxification organ.  Why would we cover it up, inject it with poisons and soak it in chemicals that might seep into our bloodstream?

Eating healthy food gives our skin the nutrients it needs for a healthy glow and may even eliminate skin disorders like eczema and recurring rashes (If you’re reading this, you may want to speak with a naturopath about an elimination diet). If you eat clean and use natural skin and hair care products, you may find that your complexion clears up and your natural beauty shines through.

In recent years, companies have had ad campaigns for natural beauty and allowing your inner beauty to shine through. I am excited that more and more people are starting to get on board and recognize true beauty for what it is – it is our health, our energy, our confidence, our intelligence, not just what we look like on the outside.

While it can be challenging to shift your perspective from one ideal to another, it is a practice like anything else. For me, yoga was my support system. I gradually began to wear less and less make up. Now only on special occasions–save for daily mascara–do I wear makeup. When I do, I feel unnatural and made up.

I am now comfortable in my own skin. I’m still coming to terms with the gray hairs that peak through and still cover up the odd blemish, but I feel lighter, naturally pretty and less concerned about what others might think.

Does this sound like a radical change? It is!

Aside from changing what you put on your skin and in your body, another holistic approach to beauty is cosmetic acupuncture. It is a natural, safe and effective way to improve complexion, reduce signs of aging, to look and feel younger. The process is free from chemicals and pain.

Cosmetic Facial Acupuncture works with your body’s innate wisdom to tighten pores, brighten eyes and improve complexion. Collagen production and muscle tone improve, fine lines are eliminated and deep wrinkles are diminished. Acupuncture also helps reduce bags and double chin, lifts drooping eyelids and helps to slow hair loss and graying.

Fine sterile needles are used in conjunction with facial massage and specialty cream to increase local blood circulation and improves metabolism.  You may find that the process helps reduce acne and scarring.

To complement cosmetic acupuncture, you may also want to try face yoga. Face yoga helps to exercise and tone neck and facial muscles. When you work the muscles of the face, suppleness and elasticity improve. It may stimulate collagen production and allow more oxygen to get to muscles. Face yoga also helps to reduce stress and tension so you feel and look rejuvenated and refreshed. It’s easy to practice for long lasting, sustainable results.

Traditional Chinese Medicine acupuncture practitioner Daniel Kanner and I are offering Aging Gracefully Cosmetic Acupuncture and Face Yoga packages at 25% off for the holidays. For package details visit my promotions page or www.acuhealth.ca and connect with Daniel for more details.

Yoga Rehab: Workshop for Back Pain

yoga rehab photoPain and discomfort doesn’t have to be a normal part of everyday life. Yoga Rehab is designed for yogis, those new to yoga and anyone who is curious. The aim is to help you live a more functional, effective and strain-free way that is unique to your goals. My principles of movement will help you get stronger and build more stamina, flexibility and balance without pain, strain or tension.

What can I expect in these workshops? You will learn simple (but not necessarily easy) movements that will help improve mobility and decrease pain. For yogis, you will discover a whole new perspective on movement and take your practice to the next level! There will be a focus on breath work, mindfulness and developing body awareness woven throughout the workshop. This is not a typical yoga class so yoga experience is not required.

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

My next 2 workshops are called Yoga Rehab and it will be held Saturday, September 30th and October 14th at McMaster Fitness 2-4pm. Cost is $45 + hst. Participants will receive a handout and free practice video.

Contact me to register or ask a question.

Corporate Yoga the Best Investment You Can Make

If you were guaranteed a 300% return on your investment would you sign on the dotted line? Absolutely. What about when it comes to your health? Despite the research and statistics that are out there, we continue to play Russian Roulette with our health. We work hard to make money so we can live the life we desire. But what is all that money worth if we are not healthy enough to enjoy our lives the way we want to?

When our health declines, it doesn’t happen overnight. It is a slow and steady descent that is often difficult to recover from and usually results in one or more losses in our lives. We are proactive with our finances: we save; we invest for the future. Now is the time to also start being proactive in our health and the path to better health can begin at work.

Companies want employees with unique specialized skills: people who go above and beyond expectations. They anticipate challenges and respond to opportunities that create growth and value for the company. Whether it is sales, marketing, finance, law, or something in between, companies want their employees to be at the top of their game and to be productive all day, every day. Unfortunately, the reality is that our bodies are not physiologically designed to withstand the demands and stresses we impose upon ourselves during long busy days at the office.

You don’t wake up one day and decide to be sick or unwell. Unless you are in an accident, there is likely something happening over time that causes the body to break down and become ill. Stress has become normalized in the workplace; many people don’t even realize that they are stressed. General busy-ness, hurriedness and day-to-day chaos place our bodies in a constant state of fight or flight for extended periods of time. Our natural state should be one of rest and repose, which is now becoming the exception rather than the rule.

Burnout rates are higher than ever. Sick leave, stress leave, and mental health leave are becoming regular occurrences. These conditions aren’t only a cost to the health of the person afflicted but they also cost that person’s company time, money and manpower.

So what are smart modern proactive companies doing about this? Leading companies are working with health and wellness service providers who offer solutions to these problems, health and wellness providers like me. Companies expect a lot from their employees. Workers likewise give a lot of their time and effort to be successful and productive. So why not invest in yourself and your people? When companies invest in their employees’ wellness they can expect three dollars in cost savings and benefits for every dollar spent.

Corporate Yoga is a wonderful proactive approach that companies are bringing on board to help keep executives and their employees healthy, happy and productive. Often times when someone hears the word yoga, they immediately think of hyper-flexibility and fitness. Yoga is so much more than that and it doesn’t require any flexibility whatsoever. Yoga is an adaptable system that affects the body, the mind and the spirit in profound ways that literally change how we think, act, and feel.

Companies can help workers improve their mental clarity, boost creativity and sharpen their problem solving skills. The beauty of yoga is that it extends itself off the yoga mat and out of the yoga class into your day-to-day work and activities. You learn mental and physical skills that you first apply with some effort, but that will become second nature.

Looking for a long-term solution to improving the bottom line, cultivating healthy workers and maintaining happy bosses?

A good corporate yoga teacher is your trusted advisor who will work to understand your company’s needs and provide solutions that are customized and unique to your workplace and its people.

To learn how you can energize your workplace from individuals to teams to departments email me at lindsay@innergycorporateyoga.com for a complimentary onsite consultation. Customized. Informed. Educated. Wellness for life.

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!

Breathing for Stress and Anxiety

Yoga_Photoshoot_Hany_easy pose 2Wouldn’t you love to live in a world where you could flip a switch and all your stress and anxiety would just go away? There are many different strategies we can employ such as going to a yoga class, getting a massage, meditating, being in nature or exercising. These are all wonderful things that we can do that will help. These all require finding time and going somewhere to do it. However, there is one more tool that we can use at any time no matter where you are. That is your breath.

Many of us who practice yoga or any of the above activites have gotten a glimpse of the switch that leaves us feeling, calm, relaxed and at peace. Unfortunately these feelings are fleeting, stressors find their way back into the limelight and it leaves us wanting without knowing how to get it back.

The answer lies not just in our breath, but how we breathe and the mindfulness that arises from this awareness. After years and years, dare I say decades of stress, years of being on anxiety medication and then the death of my mom, I stumbled across a doctor who told me I wasn’t breathing. I was holding my breath. I was certainly taken aback by this observation and it was turning point for me. Albeit slow, the process brought me to where I am today and now I want to share the skills with you so you can reap the benefits now and not years down the road.

Breathing is important for two reasons. One, it brings oxygen to our blood and two, oxygenated blood helps to heal our tissues. Unfortunately, somewhere along the way we have unconsciously learned a disordered way of breathing that is fast and shallow, that limits the flow of oxygen into our bloodstream. As a result, we are not taking in sufficient oxygen or able to expel sufficient carbon dioxide. Reduced lung function reduces our vitality, ages us prematurely, lowers are immune function, etc. So not only does breathing impact our cardiovascular system, but it also effects the respiratory, neurological, gastrointestinal, muscular and psychic systems. So you can see how important optimal breathing is for our overall functioning.

When we re-learn how to breath optimally we begin the healing process and improve our ability to cope with stressors.

We can also begin to experience these benefits for the long term:

  • Less respiratory problems, stronger heart by reducing it’s workload
  • Relaxes body and the mind
  • Improves the health of the nervous system, including brain, spinal cord, nerve centres and nerves.
  • It has an effect on your sleep, your memory, energy level and concentration.
  • Aids in digestion and elimination. Assists in weight control. Oxygen helps burn up excess fat more efficiently.
  • More oxygen in the blood means better complexion, fewer wrinkles, more energy, clarity for the mind, positive thinking, supports vision and hearing.
  • Rejuvenates muscle and organ functioning. Lack of oxygen to cells is a major contributing factor to cancer, heart disease and strokes

Why Do We Breath Fast + Shallow?

Let’s face it, our lifestyles often dictate that we are in a hurry most of the time. Our movements and breathing follow this pattern. Perhaps you have noticed in your yoga practice how your mind and body mirror each other. The increasing stress of modern living makes us breathe more quickly and less deeply. Other reasons could be related to negative emotional states, reduced physical activity,  environmental pollution and even our culture (the desire for an attractive flat stomach results in gripping and holding of the abdominals. This interferes with deep breathing and gradually makes shallow “chest breathing” seem normal, which increases tension and anxiety.)

Medical journals suggest that fast, shallow breathing can cause fatigue, sleep disorders, anxiety, stomach upsets, heart burn, gas, muscle cramps, dizziness, visual problems, chest pain, and heart palpitations.

Disordered Breathing Patterns

In addition to fast, shallow breathing, you might resort to chest breathing which is a habitual pattern failing to fully exhale and inhale. Other disordered patterns include mouth breathing, breath holding and hyperventilating.  When the sympathetic nervous system is switched on all the time, it can lead to changes in anxiety, blood pH, muscle tone, pain threshold, to only name a few. Overuse of accessory breathing muscles can lead to neck and shoulder pain/dysfunction and could even mimic cardiovascular and gastrointestinal problems.

Typical symptoms of disorder breathing can include:

  • Frequent sighing and yawning
  • Breathing discomfort
  • Disturbed sleep
  • Erratic heartbeats
  • Feeling anxious and uptight
  • Pins and needles
  • Upset gut/nausea
  • Clammy hands
  • Chest Pains
  • Shattered confidence
  • Tired all the time
  • Achy muscles and joints
  • Dizzy spells or feeling spaced out
  • Irritability or hypervigilance
  • Feeling of ‘air hunger’
  • Breathing discomfort
  • Back pain. Research suggests there is correlation between breathing pattern disorders and low back pain.

Our reactions to stress is also known as the “fight-or-flight” response because it evolved as a survival mechanism, enabling people to react quickly to life-threatening situations. The carefully orchestrated yet near-instantaneous sequence of hormonal changes and physiological responses helps someone to fight the threat off or flee to safety. Unfortunately, the body can also overreact to stressors that are not life-threatening, such as traffic jams, work pressure, and family difficulties.

The stress response suppresses the immune system, increasing our susceptibility to colds and illnesses. The build up of stress can lead to anxiety and depression.

We can learn to use our breath as one tool to down-regulate the sympathetic nervous system and up-regulate the parasympathetic nervous system that helps the body rest, digest and recover.  The body is designed to spend the majority of its time in the parasympathetic nervous system.  Ideally, it only uses the sympathetic nervous system for true life-threatening emergencies.

To learn how to optimize your breathing to reduce stress register for my Breathing for Stress and Anxiety workshop May 20, 2017 at Leslieville Sanctuary. These are skills that you take with you in the car, at work and play. This workshop is appropriate for kids, teens and adults. No yoga experience is required.

To find out how you can host a Breathing Workshop for Stress and Anxiety at your workplace contact me for details.

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.

New Years Resolutions

IMG_1533New Years Resolutions. Always with the best intentions. Often short lived and forgotten about. Instead of resolving not to do something, set an intention. “I intend to ________”. When  our desires and our actions are positively charged we are setting ourselves up for a greater chance at success.

Once you have identified your intention or resolution, we need to reframe it as an achievable goal and outline the steps you need to take to get there. Make it a priority.

Answer the question, How? How are you going to do it? How will you lose weight? How will you get out of pain? How will you start going to those yoga classes you keep talking about?

For example: My intention is to go to yoga. My goal is to attend one yoga class a week for the next 3 months. Setting a timeframe for your goal is important. It makes it more manageable, and it allows you to reassess as you go. The first step will be to find a yoga studio that has a class that will work with my schedule. To keep me accountable to my goals, I will sign up in advance and ask a friend to join me. I will schedule the weekly classes into timetable and it will be non-negotiable me time.  I deserve this.

What happens if you hit a speed bump? You don’t like the studio you started going to or you can’t  find classes that work with your schedule, you aren’t feeling as good as you thought after the class. Not all yoga classes, gyms, doctors, teachers, etc are created equally. It might take some exploration before you find the right match but don’t give up. Your intention is a priority.  Maybe private classes, where the teacher goes to your home or office is a solution.

Other things to consider while planning out your goals. Consider not only the time spent on the goal but time spent travelling to and from a location. Consider the costs associated (membership, clothing, food, transportation, child care). Consider how your life will be improved by following through with  your intention.  I would even go so far as to research what resources are available to help you achieve the goal. Maybe there is something new on market you haven’t considered, ask people for testimonials or reviews on this services you are considering.

Review:

  • Set your Intention/Resolution
  • Make it a goal
  • Define the steps you need to take to make it happen such as scheduling a time each week/day that you can check off on your calendar

Wishing you the all the best in 2017!

 

Lindsay

 

New Workshops Starting January 2017!

img_5714

My pain clinic workshops are open to everyone. However, if you’re not sure who these classes would be ideal for you can answer these 3 questions:

  1. Do you have chronic pain or long standing limitation of movement?
  2. Have you tried a number of different treatments but only found temporary relief?
  3. Are you ready and willing to be an active participant in your recovery?

If you answer yes to any or all of these questions, then my workshops are meant for you. Our bodies are amazing entities that have the ability to change and heal themselves, especially we take the right steps to aid the healing process. The truth is, you can improve your overall function and ease in which you move everyday with some very simple, easy principles and movements.

I have written a couple blog posts about the myths of Injury, Pain and Strain and the Truths of Healing. Now I want to give you an opportunity to put these truths into a practice. Starting this January, I will be offering monthly workshops to help you address your injury, pain, or strain. Each workshop is 2 hours where we will address pure movement, breath work, relaxation, and meditation. The first workshop, January 14th will focus on how to address low back pain, hips, knees and feet. In February, the workshop will focus on shoulders, neck and arms.

These workshops will be pre-requisites for future registered group classes that will continue to develop the principles learned in these sessions.

My intention to teach you how to move properly so healing can begin to take place. Pain doesn’t need to be a part of our “normal” day to day life.  After each workshop I will give you a video of the key movements so you can continue to practice at home. Unfortunately we can’t take one yoga class and walk away healed. It is a practice and requires ongoing dedication and effort from you to continue the process.

Class sizes for my workshops have been kept purposefully small, so you can get the most of our your experience.

The first workshop will be:

  • Date: January 14th 2017
  • Time: 1:30pm-3:30pm
  • Location: McMaster Fitness at 1820 Bayview Ave just north of Eglinton. (FREE Parking)
  • Cost: $45 plus HST – to be paid in advance to secure your spot.
  • Focus: Low back pain, hips, knees, ankles.

Book Your Spot