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

Yoga Postures

Yoga Postures


Sit/Easy Position - Sukhasana
A starting position that helps focus awareness on breathing and the body; helps strengthen lower back and open the groin and hips.
Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower. If the knees rise above your hips, sit on a cushion or block. This will help support your back and hips. Take 5-10 slow, deep breaths. On the next inhale, raise your arms over your head. Exhale and bring your arms down slowly. Repeat 5-7 times.

Cat and Cow --
Increases flexibility of spine
This is really two poses, one flowing into the other. Begin on your hands and knees. Keep your hands just in front of your shoulders, your legs about hip width apart. As you inhale, tilt the tailbone and pelvis up, and let the spine curve downward, dropping the stomach low, and lift your head up. Stretch gently. As you exhale, move into cat by reversing the spinal bend, tilting the pelvis down, drawing the spine up and pulling the chest and stomach in. Repeat several times, flowing smoothly from dog into cat, and cat back into dog.


Mountain - Tadasana
Improves posture, balance and self-awareness.
A deceptive pose in that it appears so simple that some students may ask - "why bother?" But just as there's more to breathing than meets the eye, there is more to standing, too.
Stand with feet together, hands at your sides, eyes looking forward. Raise your toes, fan them open, then place them back down on the floor. Feel your heel, outside of your foot, toes and ball of your foot all in contact with the floor. Tilt your pubic bone slightly forward. Raise your chest up and out, but within reason - this isn't the army and you're not standing at attention. Raise your head up and lengthen the neck by lifting the base of your skull toward the ceiling. Stretch the pinky on each hand downward, then balance that movement by stretching your index fingers. Push into the floor with your feet and raise your legs, first the calves and then the thighs.
Breathe. Hold the posture, but try not to tense up. Breathe. As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet.
Hold for 5 to 10 breaths, relax and repeat.
On your next inhale, raise your arms over head (Urdhava Hastasana) and hold for several breaths. Lower your arms on an exhale.
As a warm up, try synchronizing the raising and lowering of your arms with your breath - raise, inhale; lower, exhale. Repeat 5 times.

Forward Bend or Extension - Uttanasana II
Stretches the legs and spine, rests the heart and neck, relaxes mind and body
Begin standing straight in Mountain pose or Tadasana. Inhale and raise the arms overhead. Exhale, bend at the hips, bring the arms forward and down until you touch the floor. It's okay to bend your knees, especially if you're feeling stiff. Either grasp your ankles or just leave your hands on the floor and breathe several times. Repeat 3-5 times. On your last bend, hold the position for 5 or 10 breaths. To come out of the pose, curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.
Variations
1. Follow the instructions for the basic pose described above, but instead of holding the pose for several breaths, come up on the inhale. Extend your arms forward as your rise until you are standing straight and your arms are overhead. Exhale and bend forward. Repeat the process 5 times.
2. Go into the pose and take 3 deep breaths. Inhale and raise your head, but keep your hands on the floor. Hook each index finger around each big toe, exhale and come down. Hold for several breaths
3. Inhale and raise your head, again keeping your hands on the floor. This time, slide your hands under your feet so that the tips of your toes are touching heel of your hands. Hold for several breaths.
4. After bending forward, fold your arms and hang for as long as is comfortable. A very relaxing pose.
5. To come out of the pose, curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.

The Triangle - Trikonasana
Stretches the spine, opens the torso, improves balance and concentration.
Start with your spread 3-4 feet apart, feet parallel. Turn your left foot 90 degrees to the left and your right foot about 45 degrees inward. Inhale and raise both arms so they're parallel with the floor. Exhale, turn your head to the left and look down your left arm toward your outstretched fingers. Check that your left knee is aligned with your left ankle. Take a deep breath and stretch outward to the left, tilting the left hip down and the right hip up. When you've stretched as far as you can, pivot your arms, letting your left hand reach down and come to rest against the inside of your calf, while your right arms points straight up. Turn and look up at your right hand. Breathe deeply for several breaths. Inhale, and straighten up. Exhale, lower your arms. Put your hands on your hips and pivot on your heels, bringing your feet to face front. Repeat the posture on the other side.

Warrior I I - Virabhadrasana II
Strengthens legs and arms; improves balance and concentration; builds confidence
Begin in mountain pose with feet together and hands at side. Step your feet 4-5 feet apart. Turn your right foot about 45 degrees to the left. Turn your left foot 90 degrees to the left so that it is pointing straight out to the side. Slowly bend the left knee until the thigh is parallel with the floor, but keep the knee either behind or directly over your ankle. Raise your arms over head. Then slowly lower them until your left arm is pointing straight ahead and your right arm is pointing back. Concentrate on a spot in front of you and breathe. Take 4 or 5 deep breaths, lower your arms, bring your legs together. Reverse the position.


The Cobra - Bhujangasana
Stretches the spine, strengthens the back and arms, opens the chest and heart.
Lie down on your stomach. Keep your legs together, arms at your side, close to your body, with your hands by your chest.
Step 1: Inhaling, slowly raise your head and chest as high as it will go. Keep your buttocks muscles tight to protect your lower back. Keep your head up and chest and heart out. Breathe several times and then come down. Repeat as necessary.
Step 2: Follow the steps above. When you've gone as high as you can, gently raise yourself on your arms, stretching the spine even more. Only go as far as you are comfortable. Your pelvis should always remain on the floor. Breathe several times and come down.


Downward Facing Dog - Adho Mukha Svanasana
Builds strength, flexibility and awareness; stretches the spine and hamstrings; rests the heart.
Start on your hands and knees. Keep your legs about hip width apart and your arms shoulder width apart. Your middle fingers should be parallel, pointing straight ahead. Roll your elbows so that the eye or inner elbow is facing forward. Inhale and curl your toes under, as if getting ready to stand on your toes. Exhale and straighten your legs; push upward with your arms. The goal is to lengthen the spine while keeping your legs straight and your feet flat on the ground. However, in the beginning it's okay to bend the knees a bit and to keep your heels raised. The important thing is to work on lengthening the spine. Don't let your shoulders creep up by your ears -- keep them down. Weight should be evenly distributed between your hands and feet. Hold the position for a few breaths. Come down on and exhale. Repeat several times, synchronizing with your breath: up on the exhale and down on the inhale.


Head to Knee -- Janu Shirshasana
Stretches and opens back and hamstrings, improves flexibility
Sit on the floor with legs extended in front of you. Bend one leg, bringing the heel of the foot as close to the groin as possible. You may want to place a pillow under the bent knee for comfort. Make sure your sitz bones are firmly grounded on the floor and that your spine is straight. Turn your body slightly so you face out over the extended leg. Inhale and raise your arms over head. Exhale and begin to move forward slowly. Try to keep the back as straight as possible. Instead of bending at the hips, focus on lifting the tailbone and rolling forward on your sitz bones. Inhale and lengthen and straighten the spine. Exhale and roll forward, however slightly. To get a bit more forward movement, engage your quadriceps (thigh muscles) as you move forward. This releases the hamstrings, giving you a bit more flexibility. When you've moved as far forward as you can, lower the arms and grasp your foot, or leg. Hold the position for a moment and breathe. Then on the next exhale gently pull yourself forward. Go slowly and remember to keep the back straight. When done, straighten up and do the other side.


Half Shoulderstand -- Ardha Sarvangasana
Promotes proper thyroid function, strengthens abdomen, stretches upper back, improves blood circulation, induces relaxation
You probably remember doing this as a kid. Lie on your back and lift your legs up into air. Place your hands on your lower back for support, resting your elbows and lower arms on the ground. Make sure your weight is on your shoulders and mid to upper back -- not your neck. Breathe deeply and hold for at the posture for at least 5-10 breaths, increasing the hold over time. To come down, slowly lower your legs, keeping them very straight -- a little workout for your abdominal muscles.


The Bridge - Sethu Bandhasa
Increases flexibility and suppleness; strengthens the lower back and abdominal muscles; opens the chest.
Lie on your back with your knees up and hands at your side Your feet should be near your buttocks about six inches apart. To begin, gently raise and lower your tail. Then, slowly, raise the tailbone and continue lifting the spine, trying to move one vertebra at a time until your entire back is arched upward. Push firmly with your feet. Keep your knees straight and close together. Breathe deeply into your chest. Clasp your hands under your back and push against the floor.
Take five slow, deep breaths.
Come down slowly and repeat.

and last, my fave!!

The Corpse -- Savasana
Relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind
Possibly the most important posture, the Corpse, also known as the Sponge, is as deceptively simple as Tadasana, the Mountain pose. Usually performed at the end of a session, the goal is conscious relaxation. Many people find the "conscious" part the most difficult because it is very easy to drift off to sleep while doing Savasana. Begin by lying on your back, feet slightly apart, arms at your sides with palms facing up. Close your eyes and take several slow, deep breaths. Allow your body to sink into the ground. Try focusing on a specific part of the body and willing it to relax. For example, start with your feet, imagine the muscles and skin relaxing, letting go and slowly melting into the floor. From your feet, move on to your calves, thighs and so on up to your face and head. Then simply breathe and relax. Stay in the pose for at least 5-10 minutes.

Six Exercise Myths

Six Exercise Myths

1. If you are not sweating or hurting, you are not getting a good workout. Wrong wrong wrong! Cardio makes you sweat! Weight training can be an intense - no sweat workout if you wish to sculpt. And muscles hurting?Ideally, you should stretch the day after your workout - or - Stretch immediately after your workout. What's important is that you STRETCH each muscle you have worked! Get a good Trainer to educate you on posture, technique and your breath.
2. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.
3. You Will Burn More Fat If You Exercise Longer at a Lower Intensity. The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually.
4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want. In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.
5. Exercise Is One Sure Way to Lose All the Weight You Desire. As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.
6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up. Most exercise experts believe that cardio-vascular exercise and strength training are both valuable for maintaining a healthy weight. However, strength training helps maintain muscle mass and decrease body fat percentage.Muscle mass acts like a furnace for your body creating a higher metabolism. Women would benefit by weight training to keep muscles. bones and joints young and agile, no matter your age!

Sun Salutations

For a great visual, check out the demo on youtube

http://www.youtube.com/watch?v=yuvfHTaftLQ

For Step by Step instructions, go to

http://www.yogasite.com/sunsalute.htm

Life's Lessons... Enjoy the read.

1. Life isn't fair, but it's still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Your job won't take care of you when you are sick. Your friends and parents will. Stay in touch.

5. Pay off your credit cards every month.

6. You don't have to win every argument. Agree to disagree.

7. Cry with someone. It's more healing than crying alone.

8. It's OK to get angry with God. He can take it.

9. Save for retirement starting with your first paycheque..

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won't screw up the present.

12. It's OK to let your children see you cry.

13. Don't compare your life to others. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn't be in it.

15. Everything can change in the blink of an eye. But don't worry; God never blinks.

16. Take a deep breath. It calms the mind.

17. Get rid of anything that isn't useful, beautiful or joyful.

18. Whatever doesn't kill you really does make you stronger.

19. It's never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don't take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.

22. Over prepare, then go with the flow.

23. Be eccentric now. Don't wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words 'In five years, will this matter?'

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Don't take yourself so seriously. No one else does.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn't do.

35. Don't audit life. Show up and make the most of it now.

36. Growing old beats the alternative -- dying young.

37. Your children get only one childhood.

38. All that truly matters in the end is that you loved.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.

41. Envy is a waste of time. You already have all you need.

42. The best is yet to come.

43. No matter how you feel, get up, dress up and show up.

44. Yield.

45. Life isn't tied with a bow, but it's still a gift.

Why Yoga?

Physical Benefits:

• Flexibility - Stretching with yoga increases your range of motion which makes you feel better. Over time you gain flexibility in your back, shoulders, legs and hips.


• Strength - Poses require you to support your weight. Balancing on one leg and supporting yourself with your arms. Moving slowly, in and out of poses also increase strength.


• Muscle Tone - Yoga helps build and shape long, lean muscles. Building muscle increases metabolism, and your ability to burn fat.


• Pain Prevention - Among other reasons sitting too long can cause all types of pain, including spinal compression. Yoga improves your alignment to help reduce, and eliminate pain.


• Breathing - Shallow breathing is the norm. 'Pranayama' (breathing exercises) increases oxygen in the lungs which benefits the entire body. Breath offers physical and mental benefits by opening the nasal passages and calming the central nervous system.

Mental Benefits:

• Mental Calmness - 'Asanas' is payng attention to your breath, while disengaging from your thoughts and bring calmness to the mind.


• Stress Reduction - Because of the concentration required for yoga, you will notice your daily troubles (large and small) will melt away during practice. When you are in the moment you learn not to dwell on the past or the future. You will leave class feeling less stressed than when you started.


• Body Awareness - Do you know your body? Over time, you will increase your level of comfort with your body. This will lead to improved posture and greater self confidence.

Yoga is a practice that takes practice. Take your time, go at your own pace and ease into it and you will reap all the benefits! Namaste

BMI is one way to identify an appropriate weight, for your height. It's only a guideline as it does not measure fat vs. muscle. Use it as a guideline only.

The Skinny on Weight Loss - Tips and Tricks

• Cut your carbs at night! Carbs before bed can cause fat storage, and raise blood sugar levels.


• Eat small portions throughout the day, and avoid big BIG meals.


• Eat breakfast everyday! Look for foods high in protein, nutrients and FIBRE.


• Good fats and bad fats. Oils are packed with nutrients! Use them instead of butter or margarine. Reduce saturated fats, and completely avoid trans fats (read lables)


• Try this on! Build and repair more MUSCLE by increasing your protein intake, and reduce carbs/wheat products.


• Shop the outer aisles of your grocery store - then venture to the inner isles to pick up your jams, jellies and sauces. You will naturally shop healthier!


• Eliminate processed, enriched and refined foods from your grocery list.


• Hydrate! Water eliminates waste and toxins in your body, and help transport nutrients.


• Lift weights to boost metabolism. Building muscle mass is an excellent way to burn fat!


• Cardio (walking, running, biking, jumping jacks) can be done anytime of day but is most effective in the morning on an empty stomach. This method will help you burn 3 times more fat.


• Lose the bad habit! Maybe you like Tim Horton's Ice Caps, or Latte's from Starbucks everyday, right? Extra dressing on your salad? Mayo? If there is something in your daily routine causing weight gain that you can live without, lose it. I recommend you change 1 thing everyday and behold! The fat will melt away.


• Value you! Me time. Mark it on your calendar and enjoy spending time with you.


• Have a buddy system, someone you can call to celebrate your successes, and to support you when you fall off the health wagon.


• Love yourself! Forget about instant gratification. Being healthy is a lifestyle, and it will come. The best way to be successful with your goals is LOVE WHO YOU ARE, THEY WAY YOU ARE today.


• Diets don't work!!! Diets are a quick fix, designed for instant gratification but totally, not meant to last. Do diets (only) if it's something you plan to continue for the rest of your life! Diets simply, are not sustainable as they deprive your body of the necessary nutrients it requires to function like a well-oiled machine!

Let me know what you think, or if you have any great tips you would like to add.

MF0950 on Flickr - Photo Sharing!

MF0950 on Flickr - Photo Sharing!

I am super-excited about Bootcamp this year, and it's my pleasure to offer each of you a special gift. But first, I want to talk about the variety of questions I receive, ranging from tremendous enthusiasm - to skepticism.

So, what is Bootcamp? It's much much more than just getting fit and losing weight! Physical transformation has never been so much fun. Experience what everyone is talking about! NOW is the time to ..... Build muscle, endurance, energy, integrity, friendships, health, wellness, CONFIDENCE and so much more!

The sessions are for men and women, ages 14 and older... No matter what your fitness level, Bootcamp is for you!

So what do you want for Mother's Day? Consider a Bootcamp Package! Mondays, Wednesdays and Fridays (pick the days that work for you) starting:
Monday May 18th @ 7pm-Winchester Park, North Whitby (Anderson/Watford, North of Winchester Rd).

Once you Enroll, you will receive Fitness Binders (or bibles) that include:
Bootcamp Rules/Standards, Exercise Journal, Nutrition Journal, Body Weight and Measurements (success report card), Exercise Homework and additional resource information on Exercise, Nutrition and Holistic Wellness.

I Can't do it Alone! My lovely and talented daughter Terra will be assisting me again this year! She has demonstrated her skills, and proven to be a true inspiration to everyone she encounters! She graduates from Fanshawe College, Health and Fitness in a couple of weeks. She has spent the last couple of years training students in the Paramedics/Police Academy - as a student Personal Trainer. She's a perfect combo of Sweet & Mean - you'll love her!

I am a Certified Yogi, Personal Trainer, Nutrition/Holistic Specialist. I have my First Aid & CPR - don't make me use it!!

But the truth is, I don't work for myself, I WORK FOR YOU! I always listen to my client's needs, and I encourage feedback - good or bad!! This is how we grow. I have been told by my clients that we have a love-hate relationship, and they refer to my studio as "The torture chambre" - LOL!

My studio is in my home (well, my basement) in Brooklin, just North of Whitby. I don't advertise because I simply don't need to! My clientelle is referral-based. I am on Facebook (as Sherry Sutherland), Twitter (as Lotussflower), and most recently I started a blog about Wellness! The blog is designed for thoughts and questions you have about well, anything!

email: Lotusfitness@hotmail.com to register, or for more information.

Namaste,

Sherry Sutherland
Inspiring Quote:
"Words are the voice of the heart" - Confucious