 Welcome all to the 3rd session!
For some, it is their 13th week, for others their 7th and for the new Inner Athletes, their 1st. Consequently, this week is one of experimentation for many. For those who have been Inner Athletes for awhile it is a week for perfecting form and possibly increasing weight load. It would be the same for new members who already have an established fitness routine. For the new Inner Athletes who haven't exercised in awhile it is a week to learn proper technique and to discover the muscles that are being targeted during each exercise. The first week always seems a little chaotic - but everything smooths out and the fun, relaxed atmosphere returns! If there is an exercise that doesn't seem quite right - please see me and we will spend a few minutes going over it after class (usually the lunge and deadlift!) Thank you for your patience and commitment to better health!
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 First Total Package: October 28th at 11:30 Topic: "Real Food, Please"- food additives to watch for, beyond MSG and Transfats. Please let me know if you will be attending, via email, by Thursday October 25th. Thanks!! Workshop is $10 and includes discussion, handouts, recipes and munchies :)  I know that I repeat myself often during our classes especially when it comes to: "focus on your lat". The Latissimus Dorsi. It is my favourite muscle (yes, people can have a favourite muscle).This muscle is responsible for: pulling your arms down from a raised position both in front of and beside your body. It also rotates your elevated, arm from beside you to in front of you (think HUG). There are no movements in everyday life that do not require a contribution from the muscles of your back. Due to the instability of the shoulder joint (it's considered a 'floating joint' as it is and the constant use of this area, it is important to strengthen it - therefore, embrace my endless nagging during our back exercises :)
 This week I would love for all of you to pay attention to posture. We come to class to strengthen our muscles, it is time to put them to daily use. Make a conscious effort to feel how you are holding yourself throughout the day. When? Always. At a desk or table (whether working or facebooking!), standing in line or walking around, driving in your car, picking something (or someone!) up and sitting down for a meal. Have a look around you and see how many people are dealing with poor posture (you will really notice it when looking at people driving). Set a timer for every 30 minutes to keep checking yours. Use your watch, iphone, blackberry, kitchen timer.....whatever it takes to remind you to: roll those shoulders back and down, push the chest out, bring that chin up and tighten the abdominals and glute (and smile!). Before long, you won't need the timer and it will become part of your daily routine. In your car: sit your bum right back in the seat and bring the back of the chair up to meet your back. The "10 o'clock and 2 o'clock postioning of your hands (remember that from driving school?!!) allows for the relaxation of your shoulders. Check and see if you lean slightly off to one side. If so, correct it! This will lead to less risk of injury and joint/back pain, a stronger core, a taller body and a better digestive system. You will also feel more alert and present. If anyone needs to have your back, it's you!!!!
 Please join me on Sundays for a relaxed and informative hour, discussing how to incorporate better eating habits into your daily life.
The topics are listed on the 'TOTAL PACKAGE' page of this website, along with the dates. The workshops will be about an hour in length and will include food samples, handouts and recipes. Reserve you spot now by sending me an email, or let me know by the Wednesday prior to the date of your chosen topic! (You do not have to be a member of Inner Athletes to join in the discussion group. ) Each workshop is $10 - did I mention I feed you?!  Here is what I would like to give thanks to today, Thanksgiving Sunday 2012: Dear Sore Muscles, Thanks for being a physical manifestation of a sense of accomplishment. Enjoy your friends, family, food and muscles!!!!!  Just a reminder that classes will be held on Thanksgiving Sunday at 9:15 and 10:30, but no classes on Thanksgiving Monday. The make up date for Monday is October 22nd.
Happy Thanksgiving everyone!  I love my children with all my heart. However, they drive me crazy when it comes to sleeping and waking up. I won't bore you with the details, just know that - although I have attempted to do classes earlier in the morning - I am worried that the stress it causes me will stop me from being able to exercise at all!!!!! My sincere apologies to all you early birds.....the summer will be a different story when I have no worries about getting to the bus stop on time. I hope you understand :) I have added a Monday morning class to the schedule, all morning classes begin at 8:45 and your choices during the week are: Monday, Wednesday and Friday (Sunday start is 8:45 and 10:15).
 Brown rice is a nutritious whole grain. Like all whole grains, it contains all three layers of the kernel – the bran, germ and endosperm. It is the perfect fuel for us with energy yielding carbs, lots of fibre and nutrients that support an active lifestyle: magnesium, potassium, B6, B3, B1 and iron. It also contains immune enhancing Vitamin E, selenium, zinc, maganese and copper.
Check out the recipe page for a super delicious and nutrient dense rice and bean salad. It is called: Nutrient Rich Rice and Bean Salad. Those who have tried it absolutely love it! The beans add a great source of protein to complement the rice making it a perfect meal. Have a cup before working out to give you the energy you need or a cup after to put back some of what you burned! ** If you don't feel like (or just plain don't like cooking!) making this yourself: let GOOD MOOD FOOD do it for you! Contact Louise: goodmoodfood@live.ca to place an order. |
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Photos used under Creative Commons from we-make-money-not-art, Sarah Camp
