WEBSITE:  http://www.lotusfitness.biz/

CUSTOM PROGRAMS include:



•Lifestyle Coaching - Learn to eat right, exercise and de-stress, for life!

•Personal Training - Custom program includes results tracking

•Corporate Seminars - Presentations, Lunch 'n Learns, Workshops, Demo's

Services include Personal Training, Nutrition Consulting, Holistic Counseling, Workshops, Demos, Talks.....


Check out this entertaining demo segment from Daytime! http://www.rogerstv.com/page.aspx?lid=237&rid=2&gid=85313

Yoga Class Schedule - February and March 2012

Servicing Durham Region Ontario
Call 905.809.6474 or email lotusfitness@hotmail.com  to register


Sunday Mornings 11:30 am /ZEN Yoga & Meditation: Rejuvinate and enjoy this refreshing session of ZEN yoga. Designed to improve flexibility, strength and balance. *Easy

Monday Evenings 6 pm /Yoga Fusion with Weights .Energize with this Fast paced yoga incorporating wieght repitition and sets! Rapidly burns fat, builds muscle and improves cardio. **Challenging

Wednesday Evenings 6 pm/Sexy to the CORE. Radiate witth this exciting combo of yoga and flow movement that focusses on your Core, and your joints! Develop improved posture and reduce lower abdominal and back pain. Rapidly improves core strength and overall confidence! Sorry guys this one if for ladies only! ***Fun!


TRY Yoga Fusion with Weights - a combination of Hatha Yoga (holding poses), Vinyasa flow (transitioning between poses using your breath) with WEIGHTS!! That`s right, sets and reps between poses. You will scupt, tone, build muscle, burn fat, feel better, be stronger, go harder, breathe easier, and so much more!!

Indulge. in Yoga with weights, by candlelight, complete with Rhythm & Blues + alternative music. It`s not your typical yoga class people!! And the best part.... This programs ends with 7 to 10 minutes of SAVASANA, zen music for Deep relaxation and rejuvination meditation.

Discover your own strength, flexibility and BALANCE..

Enjoy a fun and intense workout, without ever leaving your yoga mat.

Experience something new and meaningful.Honour your body. Work at your own pace.


Create your own class with3 to 5 people. Ask about special rates!

Beginners welcome.

ZEN Yoga & Meditation Sundays 11 am

Yoga Fusion & Weights Mondays 6pm

Sexy to the Core ladies only Wednesdays 6pm

Package Prices
One Year - All Inclusive $999

One Month - 3 sessions per week - 4 weeks $99
One Month - 2 sessions per week - 4 weeks $79
One Month - 1 session per week - 4 weeks $59


Come and try it! First visit only $10

Private Group Sessions - Create your own class with friends and family - 3 to 5 people per session $75

*Now accepting registration

lotusfitness@hotmail.com

**Additional HST charges apply "Yoga is a faster way to connect your inner self, your physical self and your higher self. And your breath, is the bridge." - Sherry Sutherland

Yoga Fusion with Weights

YOGA CLASSES
SUNDAYS, TUESDAYS AND THURSDAYS AT 7 pm.

Rejuvinate and begin of your week with Yoga and meditation

Hybrid Yoga Fusion with Weights
Combination of Hatha Yoga (holding poses), Vinyasa Flow and a little twist!! Resistance using repitition between poses. Designed to quickly tone and build muscle as well as burn fat.

It's not hot yoga but prepare to sweat!

• 6 week Package $85
• Individual sessions $20

 

Now accepting registration. Space is limited, see website for details

http://www.lotusfitness.biz/yoga-classes.php

 

Contact: 905.809.6474

lotusfitness@hotmail.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Why we Gain Weight..

What's Behind the Big Gain?



We're in the middle of a national health epidemic: According to the latest statistics, one in three American adults is considered clinically obese! So what's behind our battle with the bulge? Experts from the Centers for Disease Control and Prevention say these four bad habits are largely to blame:


Eating out: Americans today are eating out more often than ever before. While it may save time, it's not good for the waistline. Cut fat and calories by eating more quick-to-fix meals at home. If you must eat on the run, opt for the healthy choices on the menu.


Super-sizing: We want the best deal for our dollar, but getting oversize portions for a few cents more is no bargain. Stick to small orders, and even then be sure to watch your portion sizes — today's "small" size can exceed a single recommended serving! The same goes for eating at home, too.


Liquid sugar: Health experts say Americans are literally drinking on the pounds. Reach for water or iced tea rather than soda or other sugary drinks. If you absolutely cannot give up soda, switch to sugar-free — but remember, even these drinks are full of artificial chemicals, so don't overdo it!


Too much TV: Experts say our couch potato lifestyle is just as much to blame for our bulging bellies as what we eat. Instead of turning on the tube when you want to unwind, do something active! Go for a walk, head to the park, or get the family involved in a game of catch. Do anything but sit!


Diet Saboteurs

Is someone in your life — your spouse, your mother, or a friend — secretly sabotaging your efforts to lose weight and get fit? There are many reasons it happens, from their fear that you'll change if your appearance changes, to feelings of jealousy, to their wanting to avoid facing their own weight issues. But if you learn to recognize sabotage when it's happening, you'll be much less likely to let it derail you from your goal.


So, when a coworker who knows you're dieting brings home-baked cookies into the office, politely (but firmly) say no. When your spouse tries to talk you into skipping a workout to grab a burger and fries instead, offer to spend time with him or her after you exercise — doing something besides eating. And if someone makes a derogatory remark about how "You're getting a big head now that you've lost weight," chalk it up to envy, rather than letting such a negative comment get you down. The bottom line? Even if the changes you're making don't make everyone happy, give yourself permission to make them anyway! They'll make you happy, and you're worth it!


New Diet Tricks!

We're in the middle of a national health epidemic: According to the latest statistics, one in three American adults is considered clinically obese! So what's behind our battle with the bulge? Experts from the Centers for Disease Control and Prevention say these four bad habits are largely to blame:

Eating out: Americans today are eating out more often than ever before. While it may save time, it's not good for the waistline. Cut fat and calories by eating more quick-to-fix meals at home. If you must eat on the run, opt for the healthy choices on the menu.

Super-sizing: We want the best deal for our dollar, but getting oversize portions for a few cents more is no bargain. Stick to small orders, and even then be sure to watch your portion sizes — today's "small" size can exceed a single recommended serving! The same goes for eating at home, too.

Liquid sugar: Health experts say Americans are literally drinking on the pounds. Reach for water or iced tea rather than soda or other sugary drinks. If you absolutely cannot give up soda, switch to sugar-free — but remember, even these drinks are full of artificial chemicals, so don't overdo it!

Too much TV: Experts say our couch potato lifestyle is just as much to blame for our bulging bellies as what we eat. Instead of turning on the tube when you want to unwind, do something active! Go for a walk, head to the park, or get the family involved in a game of catch. Do anything but sit!

Six Workout Wreckers

To get the most out of your workout — and avoid an injury — make sure to avoid these six common mistakes, say experts from the American Council on Exercise:

Jerking to lift weights: Make sure your lifts are slow and controlled. Use your muscle to hoist the weight, not momentum.

Leaning on the handrails of the stair climber, elliptical trainer, or treadmill: This makes the workout less challenging and can injure your wrists and back. Stand up tall and instead barely brush the handrails for balance.

Not getting enough rest: Working out when you're fatigued can lead to sloppy technique and an injury. Make sure to get your rest before working out.

Locking your knees: Always keep your knees slightly bent to prevent an injury.

Not warming up: Don't try to shave time off your workout by skipping the warm- up or you could end up on the bench.

Getting stuck in a rut: If you're just going through the motions during your workout, shake things up by trying something new! Change will challenge your mind and your body!


On the Right Track..


• Get a good pocket calorie guide. It makes keeping track of how many calories you're eating so easy, and it can give you ideas for healthy new foods to try.


• Cut out the processed food. Low-fat and low-carb products claim to be the secret to weight loss, but many taste just plain awful! Go naturally low-fat and low-calorie instead with foods like fruits, vegetables, lean meats, and whole grains.


• Keep lots of low-calorie snack options on hand — if you need to nibble, you'll have good choices ready and waiting. Try veggie sticks with hummus, rice cakes with a little peanut butter, or fruit salad.


• If you can't stop snacking in front of the television, turn it off and start a new hobby that keeps your hands busy — try needlepoint, knitting, or quilting, or read a good book!


• Keep a few low-calorie frozen meals in the freezer. On busy days, lunch or dinner is just minutes away! Think of it as fast food that's not fat food!
What's Behind the Big Gain


We're in the middle of a national health epidemic: According to the latest statistics, one in three American adults is considered clinically obese! So what's behind our battle with the bulge? Experts from the Centers for Disease Control and Prevention say these four bad habits are largely to blame:

Eating out: Americans today are eating out more often than ever before. While it may save time, it's not good for the waistline. Cut fat and calories by eating more quick-to-fix meals at home. If you must eat on the run, opt for the healthy choices on the menu.

Super-sizing: We want the best deal for our dollar, but getting oversize portions for a few cents more is no bargain. Stick to small orders, and even then be sure to watch your portion sizes — today's "small" size can exceed a single recommended serving! The same goes for eating at home, too.

Liquid sugar: Health experts say Americans are literally drinking on the pounds. Reach for water or iced tea rather than soda or other sugary drinks. If you absolutely cannot give up soda, switch to sugar-free — but remember, even these drinks are full of artificial chemicals, so don't overdo it!

Too much TV: Experts say our couch potato lifestyle is just as much to blame for our bulging bellies as what we eat. Instead of turning on the tube when you want to unwind, do something active! Go for a walk, head to the park, or get the family involved in a game of catch. Do anything but sit!



Staying on Track

If you want to shape up and eat right but are having a hard time making it happen, you're not alone! Here are some tips other Fit Forever! members say help them stay on track when temptation strikes.

• Planning! Lack of planning can be a real stumbling block when it comes to eating right. So set yourself up for success by picking your meals in advance and shopping once a week. This way you'll have all the ingredients on hand and ready to go!

• If you're busy (and who isn't?), make eating right easier by taking advantage of shortcuts, such as packaged fruits and vegetables that are washed, peeled, and ready to eat!

• Keep a few low-calorie frozen meals at home and at work for those days when you're in a time crunch. If you do, you'll always have a healthy option that can be ready in five minutes flat!

• Check out a restaurant's menu and nutrition information on its Web site and decide on a healthy dish before you go. When you get there, stick to it!

• If you're not used to working out, take it slow and steady at first. Remind yourself that it takes 21 days to start a new habit, so don't give up before then!

Big Goals Start With One small Step

I found these words of wisdom on Stephen R. Covey's blog. Enjoy, and embrace the read!!

The beginning of a new year is an exciting time—it’s a time for reflection and a time for looking forward. As many of you are making New Year’s resolutions, I would like to share some thoughts for how you can best succeed with achieving them. Far too many of us know that it’s easy making resolutions but it’s far more challenging not breaking them.

My first advice is to start small. Choose something small you can start doing now that will help you achieve a bigger goal or resolution. For example, if your goal is to get healthy or lose weight think of some thing you can promise to keep. You can decide to wake up a little earlier to organize your day to allow some exercise or decide to drink more water during the day and cut out unhealthy drinks.

The main thing is to make a promise to yourself and keep it. When you make a promise and keep it you will find yourself grow in self-assurance and confidence. The more successful you are with making and keeping promises to yourself, the more you will be able to make and keep promises to others.

Again, start small and create a private victory. You can build on this with other small promises and enlarge your victory until you establish healthy habits for your life. Make a promise and keep it.

Coming Soon - Virtual Personal Training/Yoga Lessons with SKYPE

I had an incredible idea, and I am so excited to share it with you!!
Starting January 2010, I will be kicking off Personal Training and Yoga Lessons via SKYPE!

• On-Line Virtual Training
• One on One or Group Sessions
• Convenience! From the comfort of your own home, anywhere around the world!
• All you need is a mat, a set of weights, a ball and SKYPE.

How cool is that?

Email me at lotusfitness@hotmail.com to express and interest and get your name on the waiting list. More to come...

I have had the great fortune of conducting Workshops for Durham College, delivering Key Note speeches for United Way, and working with smoking hot Toronto Firefighters on an up-coming Speechcraft Workshop - How lucky am I?

My public speaking is taking me places even I never dreamed... Thank you Toastmasters!
I am committed to making a difference for the members. Committed to helping people, help people. That's what Toastmasters do.. So what is the difference between being involved and being committed? Take bacon and eggs for example. The chicken is involved, but the pig - is committed!!

I am taking a couple of months off from TRAINING to reconnect with my Source, research, relax, read, write, rejuvinate and reinvent myself!

'There is a time to be exhausted, and a time to rest' - Dr. Wayne Dyer

My rest will allow me to write a book. So I ask you, what type of books do you like to read? What type of content sparks your interest? What is your burning question???

I welcome your thoughts. Please feel free to comment on my blog....

Yoga in the Park featured in SNAP Oshawa

Twelve weeks of yoga outdoors, mostly beautiful hot sunny days! And for charity? It doesn't get better than that!

Check out the link to see pictures of the Yoga participants.

http://www.snaposhawa.com/index.php?option=com_sngevents&id[]=116648

I will be doing Workshops and Seminars throughout the winter months. I would like to get into the schools and talk to kids about the importance of Image, physical activity, nutrition, and holistic health, in a way they understand.

Take care, enjoy the article!

Dear Yoga Participants,

A NOTE FROM RUTH - ST. VINCENT"S KITCHEN
September 21, 2009

Sherry Sutherland
"Yoga in the Park"

Dear Sherry & Friends,
Thank you for your ongoing donations of non-perishables to St. Vincent Pallotti's Kitchen.
Since 1990, many individuals from various walks of life have been utilizing our services as they seek to improve their quality of life. Your donations help us to provide a place where anyone can find a hot, nutritious meal every day of the year.

Over the summer months, we have seen the number of people needing our services increase 15 % over the number last year for the same months. We have seen many new faces who are not normally part of our regular clientele and it reminds me that this economic crisis has touched many people in our community and it continues to be hard to make ends meet. Please remember those who are struggling through these hard times.

We sincerely thank you for helping us help others and we wish you all the best.

Sincerely,
Ruth Puckrin
Director of Operations
St. Vincent Pallotti's Kitchen

A NOTE FROM ANDREA - THE YWCA
Dear Sherry and Yoga Participants,

On behalf of the YWCA Durham and the residents of YWCA’s Adelaide House Second Stage Housing Program, I would like to say so THANK YOU so much to all the participants in the Yoga in the Park classes for their incredibly generous donations to the women in our programs. Their donations of these fabulous clothing items to our women mean so much more than words can ever express, many many thanks!

Sincerely,
Andrea McHattie
Job Skills & Peer Mentoring Facilitator
YWCA Durham

A NOTE FROM SHERRY - YOGA TRAINER
Dear Yoga Enthusiasts,
Yoga in the Park, downtown Oshawa has been a very rewarding experience for me. I want to thank you for tirelessly contributing to the various charities.


Yoga feeds the soul, improves balance, flexibility and strength. Your well being is so important. Yoga creates awareness, connection, rejuvination and LOVE. This journey with you has been a truly fulfilling experience.


Let's do it again next summer, and create the world's largest YOGA class, in the world's largest YOGA studio - the great outdoors!

Namaste,
Sherry

Chakras - Healing Meditation

The 7 Primary Colours of Chakras and their Life Theme

The seven core chakras function as pathways for energy that flows through subtle channels in the spine and govern the endocrine system through the etheric body.

Each Chakra acts a transformer within the body. The purpose is to bring into the system a higher frequency of vibration, from the subtle portions of the Matrix Grid, into the thicker frequencies for purification and healing of negative energies. There are seven endocrine glands, each with a vibration and color, and one is assigned to each of the seven primary Chakras.

7 PRIMARY CHAKRAS

White.. Head Centre. . . Consciousness and Spirituality

Purple.. Centre between eyebrows. . Phsycic perseption, Imagination and Intuition

Blue.. Throat Centre. . Self Expression and Communication

Green.. Heart Centre. . Compassion, Love and Healing

Yellow.. Solar Plexus Centre. . Personal power, Identity and Individuation

Orange.. Sacral Centre. . Sexuality and Creativity

Red.. Centre at the base of the Spine. . Self preservation and Survival

Om in Oshawa for a good cause:

A Human interest article in the Oshawa Times - Thursday July 23rd.
Check it out @http://newsdurhamregion.com/article/131656