FLIP OVER FOR FITNESS
Yoga · Fitness · Lifestyle
YOU NEVER FORGET YOUR FIRST TIME …on the mat
CHEF IN THE RAW Doug McNish Exposed
FASHION GURU Fit Men GOTSTYLE
BUSINESS OF YOGA Take your Asana to the bank
Primal Therapy 5 Best Spa Treatments
YOGA FOR DETOX
MOVES TO CLEANSE YOUR BODY AND SOUL
REFRESH RECLAIM Cayman Island Retreat
SPRING 2011 WWW.SWEATEQUITYMAGAZINE.COM
HOT YOGA FOR REAL LIFE
Over 25 eco-studios across Ontario Fun, accessible, challenging yoga classes for students at all levels. Beginners are always welcome. Aurora · Barrie · Bloor West Village · Brampton · Brooklin · Burlington · Cambridge · Danforth Downtown Toronto · Guelph · Hamilton · London · London West · Markham · Maple · Milton · North York · Ottawa Peterborough · Pickering · Richmond Hill · Scarborough · Stouffville · Stratford · Uptown Toronto · Waterloo
SWEAT AROUND THE GLOBE
Redeem for a free introductory class at a studio near you. Valid for first-time visit only. Does not expire.
NEW LEAF YOGA
Moksha locations across North America and beyond! Locations coming soon in Los Angeles, New York, Geneva, and more. Visit www.mokshayoga.ca for a full list of locations.
Find a Moksha hot yoga studio near you at www.bullfrogpower.com
www.mokshayoga.ca calm mind. fit body. inspired life.
Moksha Yoga is a founding supporter of New Leaf Yoga, which provides yoga and meditation programs for at-risk and incarcerated youth. Learn more or donate at www.newleafyoga.org
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Jolene Roberts, age 51 and mother of three, is a registered nurse, an inspirational/motivational public speaker and licensed private pilot! She has recently become involved in figure/fitness competitions & modelling and is overcoming health adversities through her love of spiritual and physical fitness. Jolene is an inspiration that you can be fit and fabulous in your fifties!
lOve liFe 12
32 / Life With Kids Mini Yogis
33 / Life With Kids Keeping the Flame Alive
34 / Health
36 / Beauty Primal Therapy
39 / Beauty Overcoming Acne with Ayurveda
40 / Fashion
Bringing Sexy Back
42 Mindful Manifestation
20 Om News 8 / Letters 9 / Bliss
6 / sweatequitymagazine.com
10 / Community Sweat
Breathe iN 16 / Yoga Celebration You Never Forget Your First Time
special events around the GTA
54 / En-Lighten Up
20 / Yoga Celebration
12 / Yoga
22 / Asana
One Week in Paradise to Renew, Refresh, Reclaim
cover Photo creditS model: Rob Riches Photo: Liana Louzon hair & makeup: Sarah Scotford clothing: Gotstyle
Recipe for Change
48 / Bits & Bites 50 / Taste Makers Raw Emotion FLIP THIS MAGAZINE OVER TO CHECK OUT THIS ISSUES’ SWEAT EQUITY FITNESS
In Class Adjustments Stretch in the City
Features 30 / Travel
46 / Soul Kitchen
18 / Yoga Celebration
A Yogi for Our Times
Is Nothing Sacred? The Business of Enlightenment
DeliciOus liviNg 45 / Renew, Refresh, Reclaim
5 / Contributors Congratulations to contest winner Erin Bolger & Enter for a chance to win a $500 shopping spree at Gotstyle, the Menswear Store
Lean, Mean, Style Machine
Yoga Etiquette 101 Wild at Heart
24 / Navigating the Soul Spreading the Love
ecO-ceNtric 26 / Green Leaders We Love Green
28 / Eco Swag
2 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
CHECK OUT THE OTHER SIDE OF SWEAT EQUITY
FITNESS RUNNERS 5K PREP THE GIRLS OF CROSSFIT 16 TIPS FOR FAT LOSS YOGA FOR RUNNERS
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4 / Publishers Note
42 / Fashion
Yoga · Fitne ss · Lifestyle BIKINI REA PHASE ONEDY WORKOUT
SPRING INT O ACTION
YOGA FOR RUNNERS moves that will make 6 you faster
THE GIRLS OF CROSSF IT …IN SEARCH
HELEN, CIND OF FRAN, Y
CALIFORNIA RICHES BRAWN PUT TO THE
FAT LOSS TIPS
GREEN LEADERS SUPPO RTING CONSCIOUS BUSINESSES
SPRING 2011 YMAGAZINE.COM
Featured: Chalnessa Eames, Soloist – Pacific Northwest Ballet Photography: Marc Von Borstel © Dimensions 100 Inc.
We welcome you to experience the world of MPG. Visit us at The Yoga Conference & Show in Toronto April 14 –17, 2011 Booth #601 Shop online at
Volume 1, Issue 2
PubLiSher/creative director Fred Antwi email@example.com editor Sandy Braz firstname.lastname@example.org editoriaL director/ProMotion Manager Debra Antwi email@example.com aSSociate editor/Food director Signe Langford firstname.lastname@example.org art direction Roseander Main (roseandermain.com) Production Manager/StaFF writer Sarah Lichtman email@example.com coPy editor Alicia Skoons contributorS (in alpha order) Kristof B., Mary Bamford, Kathryn Beet, Tim Bermingham, Brent Bishop, Fleur Britten, Diane Bruni, Dr. Jean-Jacques Dugoua, Ray Fauteux, William Michael Forbes, Wayne Forsythe, Cynthia Funk, Kate Hanley, Shyla Hecktus, Dr. Karen Hood, Sara Elizabeth Ivanhoe, Dr. Ken Kinakin, Liana Louzon, Kristen Ma, Colin Matthews, Mary Luz Mejia, Erin Moraghan, Jane Durst Pulkys, Dina Rich, Rob Riches, Carmela Savoia, Sarah Scotford, Julie C. Trubkin, Joey Vaillancourt, Ashiko Westguard, Brock Wilson advertiSing director Boss Antwi firstname.lastname@example.org circuLation email@example.com While every effort has been made to ensure that advertisements and articles appear correctly, Sweat Equity Lifestyle Media Group cannot accept responsibility for any loss or damage caused directly or indirectly by the contents of this publication. All material is intended for information purposes only. The views expressed in this magazine are not necessarily those of its publisher or editors. All rights reserved. Reproduction in whole or in part is prohibited without written permission from the publisher. owned and published by Sweat equity Lifestyle Media group 6-1500 upper Middle road west, #118 oakville, ontario L6M 0c2 firstname.lastname@example.org Sweat Equity Magazine is published 4 times a year (February, May, August, November) For advertising/sales inquiries please contact email@example.com
« PuBlisher’s NOte
«Don’t let anything hold you back»
SWEAT EQUITY IS NO ORDINARY MAGAZINE. In your hands right now is your guide to help get you on your way, and begin your exciting, healthy journey forward. Welcome to our 2nd issue of Sweat Equity. With the publication of our first-ever Spring Edition, I want to reaffirm my vision for the magazine and to officially thank everyone who made our launch such a great success. Thank you! In this issue, we help you take your dreams and goals from mind to manifestation. It’s all about, well, just doing it! New year, new resolutions, this could be your best year yet! It’s up to you to really make it happen. But don’t get too hung up on resolutions, they can backfire. Nothing takes the place of careful planning and a strong commitment to reach your goals. If you have fallen off the wagon get back on and renew your resolve to get back to the gym, start mediating, get a little more sleep, and find out that laughter really is the best medicine. Be good to yourself. reFreSh by finding time to treat yourself with kindness, and recLaiM your bliss. Re-evaluate what it is you really want from life and go for it. Don’t let anything hold you back, even if it’s the snow piled up at your door. Just get a shovel and start digging. Who knows, you might find some buried treasure. We believe, to inspire others to make a significant shift in their lives, we must first begin with ourselves, right here, with this publication, therefore, as we forge ahead, we are placing our trust in you, our valued readers, to support our vision and assist us in growing our magazine. Consider subscribing or purchasing a gift subscription for someone who could use a little inspiration. Pass your copy on to a friend or loved one, or drop it off at the gym or chiropractor’s office. And join the conversation by becoming a fan on Facebook and following us on Twitter. Each issue brings together a team of talented experts who share their knowledge, creativity and passion to produce this beautiful and informative magazine, and when this kind of energy is expended serving the community, the results look and feel like magic. On behalf of the entire staff of Sweat Equity, we would like to express our gratitude for helping us spread health and happiness through our vibrant community, and we invite you to join this movement by visiting us at sweatequitymagazine.com. AND ALWAYS; BREATHE IN. WORK OUT. LOVE LIFE. DO YOGA.
Printed in Canada on paper from a sustainable source using vegetable-based inks. contact uS Readers are invited to contribute comments, views and photos. Article submission and photography should be emailed to: firstname.lastname@example.org ModeL/ProFiLe SubMiSSion If you are interested in being considered for a model/trainer/ instructor profile please submit photos to: email@example.com
4 WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
Fred Antwi, Publisher
edItor’S note Change is good, and there is no better time like the present, at the onset of a new season, to embrace it. Since SE launched back in November, we’ve received a great response from readers, sponsors, writers, graphic artists, models, teachers and the community. Thank you just doesn’t cut it - we’re so grateful for the warm reception and look forward to the many changes ahead as we grow. With change and its goodness in mind, I bring you to some news: this will be my second and also last issue serving as Editor. But not to worry, I’ll continue to be a part of this burgeoning and flourishing publication, as a contributor, so stay tuned.
My work has afforded me new and amazing opportunities these last few months, not the least of which has been here, as editor of SE. It’s been a dream come true helping to curate the content of our first two issues, especially because of the new and familiar faces I had the chance to work with. For me, good projects are made by great talent, and the SE community has no shortage of that. This is my final issue as Editor, though I will be watching the magazine’s progress, and I encourage you to get involved, like I did, and reach out to the team. Next issue, it could be your story, your makeover, your photo or your headline that gets shared with other Canadians, just like you. sandybraz.com
JuLie c. trubkin
Our new Food Director and Associate Editor, Signe Langford, took the scenic route to arrive at the pages of Sweat Equity, and we’re happy to have found her. With degrees in fine arts and over a decade as a professional chef, Signe has finally found that perfect combination of telling stories, creating images, and playing with food. She loves yoga and buttery foods in equal portions and plans on staying in school until she’s 105, after all, curiosity and learning are exercise for the mind, and she would like, not just to entertain readers, but do some good in the world too. Time will be the judge of that. But for now, she’s excitedly working on her line up for the year ahead, including, spotlighting local food heroes, food-issues that affect all, healthful and handy gadgets, and even the odd indulgence. We think you’ll enjoy every morsel! Signe lives, gardens, and feeds the birds in Toronto. To learn more about her visit: signelangford.com Julie C. Trubkin is slumming it as a freelance writer until she completes her first novel. She has made most of her income writing creative copy for Square Zero, one of the leading SEO companies in Canada. She is a ütilizer of obsçure characters and a philomuse (a lover of poetry and the arts, not a pastry encrusted poet savant though that would be tasty). She is a fresh bread elitist and has travelled the world seeking all things doughy. Fairly new to the practice of yoga, up until a few weeks ago she could not touch her toes. This warranted a celebration as will the day she owns her own laundry machines. She takes great comfort in the surround sound of knees cracking from her fellow newbie practitioners—they are her ‘people’.
Healthy body Healthy mind Yoga is enhancing your sense of wellbeing. Let GNC help you nourish your body. GNC’s performance program for active women and men delivers the energy and nutritional support your body requires when it is achieving peak performance. And it’s all in one handy, organized little Vitapak that you can pop into your pocket. Take it to the gym, to the office, or your next competition. Women’s Ultra Mega® Active Vitapak and Mega Men® Sport are small, light, optimally nutritionally balanced packs of premium multiple vitamins and minerals. These energy-enhancing, muscle supporting, thermogenic formulas helps boost metabolism, optimally burn calories and enhance cellular energy utilization, while antioxidants protect your cells from damaging free radicals. GNC Women’s Ultra Mega Active Vitapak and Mega Men Sport. Easy and convenient way to take your supplements. GNC has done the science. All you do is open the pak — and get a complete healthy lifestyle program and peace of mind.
Visit GNC.CA for the location nearest you © 2011 General Nutrition Centres
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she is the winner of our Sweat Equity Lifestyle Transformation Contest! She told us about her troubles with sweets (she’s the Happy Baker!) and how she has to test all of her delicious treats! Stay tuned as we document her journey to a balanced, healthy lifestyle. She wins a truckload of goodies! Special thanks to all of our sponsors for supporting this worthwhile cause! Whole Foods Market, GNC, Think Fitness Studios, Mystic Pointe Yoga, Titika Activewear, Life is Good and Joyous Health.
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« Om News | Letters
I have competed in natural bodybuilding for six years and have been lifting weights for over fifteen years. Over the last couple of years I have become more open minded in terms of trying different things to optimize my health and physique. I recently had an urge to try hot Yoga. Coincidently I picked up the premiere issue of Sweat Equity which was at my gym. I believe this was a sign. I went to Kula in Oakville to have my first Yoga experience. It was extremely intense and it was nothing like I experienced before. I was instantly hooked. I believe Yoga is a perfect complement to weight lifting and bodybuilding. In only two weeks of practising Yoga my flexibility, my balance and being able to activate certain muscles has noticeably increased. I am also learning that Yoga is a practice of the mind as much as the body. I believe that optimizing mental focus is as important as physical performance. Now that I have experienced what Yoga can do for me it will be an essential part of my routine. I have no doubt in my mind that the next time I step on stage my physique will look better because of Yoga. Victor Wojtkiewicz
A Chance Encounter
Good things are often stumbled across as opposed to sought out. While waiting for a spinning class, I noticed an abandoned copy of the inaugural edition of Sweat Equity! As an aspiring “Enlightened Male”, I always seek out material that can help me realize my true greatness. Since no one claimed ownership of the magazine, I snagged it, brought it home and read it completely before handing it over to my wife, who also read it from cover to cover. Sweat Equity’s “spirit” connected with me! The blog that I started back in late 2010 was a result of the work I have done over the past few years on improving myself. I hope that my anecdotal insights about my “re-prioritized life” will resonate with anyone (men and women) who decides to read it. Just visit theenlightenedmale.wordpress.com and feel free to share some of your own thoughts with me. Sweat Equity has most definitely “wowed” me and I look forward to all future editions of the magazine. I am thankful to Sweat Equity for allowing me to share some of my thoughts with you in the hopes that you might benefit in the same way I have benefited from reading SE. Enjoy! Stephen Gosewich, Toronto
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YOGA | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
Do What You Love. And Get Paid For It. The ever-growing culture of yoga has enormous financial potential and can prove to be quite profitable. By Julie C. Trubkin
For reasons almost as numerous as the number of practitioners, yoga has proven itself to be here for the long haul. So how does one capitalize on this? L. Burke Files’ latest book How to Start & Maintain a Profitable Yoga Business goes through the process of converting your practice into your livelihood. Topics range from branding and business structures, to more yoga specific subjects like managing a studio while emphasizing the importance of applying the mindfulness you do to your practice, to your business. He blends in his own extensive personal experience along with anecdotes of other businesses he’s helped. For most, the process of opening up a business can be an intimidating one and this book helps to ease the transition, especially for those with an entrepreneurial spirit but who may be lacking in business acumen. The book is written accessibly and is geared towards the new yoga business as well as the established studio owner. And here’s something to keep in mind if you’re feeling a tad cynical – financial independence is one more facet of being centred and reaching inner peace. It’s not selling out, it’s about eating.
Show Me the Money!
Welcome to Yollywood, Home of YAMA Talent. By Julie C. Trubkin
Introducing the Jerry McGuire of yogis, Ava Taylor. A former Lululemon marketing agent, Taylor has founded YAMA (Yoga Artists Management Agency), a talent management agency exclusively for the bendy, centred and monetarily challenged. The opportunities for a growing niche market were apparent to Taylor, who saw the need for yoga teachers to improve their cash flow, legitimise their career paths and sustain a certain level of security that wasn’t previously considered a viable option. YAMA has secured a growing and impressive roster of yogis for whom they co-ordinate schedules, oversee deals, negotiate endorsements, DVDs, book deals and more. One of their latest achievements is representing Certified Anusara Yoga teacher Ashleigh Altman, who has been named the Global Yoga Ambassador for Adidas 2011. With a firm core and a steady prana flowing through this new take on the yogi career path, YAMA sees that yoga has become mainstream and with this commercialism comes great opportunity for all involved. YAMA navigates the fine print of this several billion-dollar industry while their clients focus on honing their craft.
bLISS | Om News »
Bliss You. Gesundheit.
WE ARE BUILDING SOMETHING
THIS SHIRT BUILT A SCHOOL IN AFRICA.
bLISSoLogy By Julie C. Trubkin
Yogi Eoin Finn sits Yoda-like at the helm of a new movement he has hailed, The Blissology Project. One of Canada’s most popular yogis, his very name evokes the sound of an “eoinnning” harmonium at a Ravi Shankar concert, though he pronounces it “Ian”. Finn has adapted the daily habits that contribute to his happiness into a four-week lifestyle program of daily commitments. Blissology, as he defines it, is the art of tuning into anything that helps you connect with your experience, others and the natural world around you. It is about going beyond just the physical practice of yoga. He has essentially taken the tenets of ancient cultures and has made them mainstream while gently reminding us of the state of complacency we all too often embody. The focus is on being conscious with every aspect of your life; with your body, relationships, community and nature. The project involves making “Bliss Commitments” which are a series of daily actions including everything from
yoga and meditation to food awareness and nature appreciation. Adding ‘ology’ or ‘ism’ to words usually results in an internal rolling of the eyes, but after listening to Finn expound on his philosophy it is hard to restrain yourself from immediately ordering his DVDs. The promise of cultivating happiness in less than an hour per day is more than appealing and very much within reach. The real selling point is the man himself, who emanates an inner peace that most aspire to and few possess.
build a school
IN SUPPORT OF THE
MICHAEL “PINBALL” CLEMONS F O U N D A T I O N www.mpcf.com
www.thisshirt.com SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 9
SWEAT S p e c i a l
e v e n t s
a r o u n d
t h e
G T A
SATURDAY marCh 5, 2011
yogathon For SChIZophrenIa 2011 yogathon For SchizoPhrenia
SATURDAY aprIL 16, 2011
goodLIFe marathon goodLiFe FitneSS toronto Marathon iS Moving! one of toronto’s favourite boston qualifiers is taking place this spring on Sunday May 15th. choose a distance, ranging from 5k to a full marathon, and register to run in one of toronto’s most entertaining and crowd-supported courses. the marathon’s official charities include Sick kids hospital, the goodLife kids Foundation, Princess Margaret, diabetes and many more. torontomarathon.com
SUNDAY may 15, 2011
over 130,000 individuals in ontario live with the highly misunderstood and frustrating disorder, Schizophrenia. Join supporters of the SSo (Schizophrenia Society of ontario) on March 5th for the sixth annual yogathon at berkeley church (315 queen Street east) to help raise funds and awareness. the top three fundraisers will be awarded prizes; however the top prize is making a difference in those lives that are affected by Schizophrenia on a daily basis, all while participating in a fun, yogafilled day. schizophrenia.on.ca
wwF waLK SteP-uP and cLiMb For the 21St annuaL canada LiFe cn tower cLiMb For wwF when you conquer the steps of toronto’s most notable landmark you will also be helping wwF- canada conquer a major environmental issue – climate change. Join the city in a public climb on Saturday april 16th up the 553m tower and promote the awareness of today’s pressing environmental concerns. warning: this isn’t your average 2k walk but the look over Lake ontario at the top is well worth it. Make this year count for your planet, and climb! wwf.ca
10 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
SATURDAY aprIL 2, 2011
harry’S SiXth annuaL run to Fight ProState cancer with more than 25,500 men who will receive a prostate cancer diagnosis this year, Larry rosen, ceo and chairman, harry rosen inc. and Paul alofs, President and ceo, PMhF are tying up their laces alongside 4000 walkers and runners in toronto. as the most common cancer amongst canadian men, prostate cancer isn’t a light matter and on Saturday april 2nd the annual run in high Park (entrance at bloor St and high Park ave.) is aiming to raise $300,000 for Princess Margaret hospital to beat it. with the option of an 8k run or 5k walk/run — not to mention entertainment and newbalance gift cards to be won – this event is perfect for the entire family! don’t let the scenic and traffic-free roads through high Park deceive you – this run is one of toronto’s most challenging. canadarunningseries.com
FRIDAY aprIL 15, 2011 SUNDAY aprIL 17, 2011
the yoga ConFerenCe and Show the 6th annual yoga conference and Show is canada’s premiere yoga event. experience deeper awareness and consciousness by engaging in thought provoking workshops and stimulating classes provided by some of the most inspiring leaders in the yoga community. this event will enable you to gather the tools and techniques needed to begin your journey with yoga or deepen your awareness if you are an experienced practitioner! the toronto Show hours: Friday april 15 2011 10:00 am – 7:00 pm Saturday april 16, 2011 10:00 am – 7:00 pm Sunday april 17, 2011 10:00 am – 6:00 pm Location: Metro toronto convention centre hall c (north building) theyogaconference.com
whoLe FoodS whoLe Lotta Love; whoLe FoodS Set to oPen FLagShiP Store in MiSSiSSauga natural foods giant whole Foods Market is opening a 40,000 square foot mega-store in the shadow of Mississauga’s Square one Mall. the uS-based chain boasts 300 stores in canada, the u.S. & england— not two identical among them—with this location being their newest. the stand-alone organic food emporium—it will be beside the elegant new crate & barrel—is set to open the last week of June. no exact date yet so best to keep up to date by following their posts on Facebook and twitter @yorkvillewFM. and yes, there will be a grand opening celebration! wholefoodsmarket.com
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 11
« YOga | Feature
is NOthiNg sacreD? THE BUSINESS OF ENLIGHTENMENT YoGA IS BIG BUSINESS, MoRE THAN $6 BILLION IN NoRTH AMERICA, BUT IS SoMETHING FUNdAMENTAllY loST BY PlACING Toll BooTHS oN THE RoAd To NIRVANA? By Mary Luz Mejia
In North America, it seems yoga has become more a quest for tight abs and a good butt, and less a quest for enlightenment. It’s also become an industry unto itself, with celebrity-endorsed instructors, conventions, DVDs, yoga wear and gear. Filmmaker and author John Philip, turns a critical eye to the business of yoga, in Yoga Inc. — A Journey Through the Big Business of Yoga, and asks: where did the body, mind and soul connection go? How about the old-school reason for yoga- spiritual enlightenment? Is that now as passé as last year’s Lululemon? Others see the West’s fascination with yoga as “evolving” into something based in tradition but still representative of where and how we live. With that in mind, Sweat Equity turned to some yogic heavy hitters to get their interpretation of how far yoga has strayed in our Western culture.
12 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
Photos: Liana Louzon model: Rob Riches hair & makeup: Sarah Scotford clothing: Gotstyle
Photo: Ted Grand – Finn O’Hara
Feature | YOga »
Se: Some people say that turning a very gwen Lawrence (gL): I do not necTed Grand is a devout yoga practitioner, spiritual concept such as Yoga and monetizessarily agree North America has adopted director and founder of Moksha Yoga ing it lacks integrity. What do you say? a more physical view to yoga, I just think (mokshayoga.ca) with fifty six studios tg: The problem I have with the questhroughout Canada and the globe. Gwen that is what is in the mainstream. Yoga is so tion is that it implies, as soon as commerce is many things, and there are so many types Lawrence (yogawithgwen.com) has a backinvolved, yoga is somehow weakened. When of yoga. It is my hope that everybody opens ground in dance, registered massage therapy you start to charge people money for yoga, the parachute of their mind and embraces and yoga. Her clients include pro-athletes such as the New York Giants and New York whatever works for them, without judgment. this automatically excludes a large percentage of the population that doesn’t have the Carol belmonte (Cb): I’d say most Rangers, A-list actors and members of the money to pay. So what do you do? Do you people in North America or Western cultures Rockefeller family, all the way to grade school get into Yoga for the physical benefits but put more resources into attracting those children. Toronto-based Carol Belmonte who can afford to practice learned yoga from two yogis in India, where what they find after doing yoga is what yoga in your studio, or she lived for some time. It was there that she surprises them. People get hooked do you find creative on their practice because of learned about Ayurvedic food principles, an ways in which to ancient, Indian healing system that Belmonte what it does spiritually. They include those probably don’t even realize has incorporated into her private chef busiwho don’t have that this is happening and ness, Belmonte Raw (belmonteraw.com). the resources? it doesn’t matter. Yoga is Sweat equity (Se): Originally, yoga was Moksha Yoga not only about asanas. purely a spiritual practice. In North America, studios all have To me, Yoga is a way of it’s mostly taken up for the physical fitness two initiatives living, thinking and feelaspect. Do you agree? that make yoga ing. Food, meditation, and ted grand (tg): Absolutely. I would classes more venture to say that the majority of people our actions and thoughts accessible; one is are all instrumental to living ca who come into yoga studios today are roL beLM onte an energy exchange a healthy lifestyle. doing it to get in shape. This, however, is program, whereby Se: Is this a good a somewhat simplified explanapeople can trade work or a bad thing in your tion. The reason that people for yoga classes, from front opinion? take up any form of yoga tg: A good thing! Can you desk help to accounting, whatever you have is that there is a sense to offer. The other initiative is the karma imagine if we turned people of dissatisfaction in their away because they wanted a class program, where the classes are by life. Too tired, too fat, tight butt? That would be hilar- donation. Some people give $5, some give too weak, too materialious, not to mention mean and $20. I would feel comfortable saying that istic, too disconnected, self-righteous. Our responsibil- how we work with money and commerce too insecure, too… fill in ity, and what we care a lot about is a spiritual practice. I believe every dollar the blank. This pervasive d ran at Moksha Yoga, is that we provide exchanged and spent has karmic repercusg sense of not feeling whole d te a space and a forum where people can sions on ourselves and the world around us, or good enough is the fuel that so we try to walk this line mindfully to create explore fitness, techniques for cultivating peace drives much of our culture and contributes a more peaceful and compassionate world. and mental clarity, and to be part of a comto much of the mental illness, fundamentalgL: I have never heard that opinion and munity that supports them. When yoga studios ism, addiction and wild consumerism that we see these days. The ‘spiritual pursuit’ and yoga teachers start getting precious about all the most respected guru’s I have studied is the impulse to get out of that dissatis- what is spiritual and what is not, then the whole with or know about all charge for clinics and classes; we have an unspoken code thing implodes. It becomes more about faction and insecurity and to connect with that if there is a student that wants something beyond the ego. If people are what that teachers’ particular truth to study but they cannot pay, we or philosophy is and what they coming in because they want to lose their help. I have lived my life strictly feel has to be done in order to belly or tighten their thighs, we welcome by karma and paying it forward “advance” on the spiritual path. them with open arms. And those results for years. This happens to be Moksha Yoga was founded on often do come about with dedicated pracmy gift and passion. And just as tice, but students are often surprised to the idea that all yoga is good a businessman, athlete, schoolyoga, and that our way is not the gwen L aw find that it didn’t really matter that much rence teacher or doctor has passion only way. in the end. That it’s improved relationships, for their work, why shouldn’t I be able Cb: Getting into yoga for physical reagreater happiness, better sleep, improved to make it my career? Non-judgment! Even sons is not a bad thing at all, getting into yoga digestion, relief from aches and pains, and priests who are spiritual leaders get housing for any reason is a good one. Yoga relaxes a number of other results that are more and taken care of. Enough said. the mind and these days, we all need that. evident and pleasing.
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 13
« YOga | Feature
Cb: I don’t think that integrity is ever lost in bringing spirituality to someone’s life. It is perhaps unfortunate that we have to spend money to achieve this, but we have to remember that we live in a society where we need money to live, to pay rent, to buy the clothes we wear, to get to the places we need to get to. I think that bringing a new concept to someone’s consciousness is fantastic no matter what the cost.
The cost for some however, is rising. The next frontier in the Western world of yoga in the United States includes a business model that sees business partners and former dot-commers, George Lichter and Rob Wrubel, opening up a spate of studios called YogaWorld. By taking over small, independently run shops, the sheer size of their operation and economy of scale allows them to create a powerful enterprise. Grand says
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he’s taken classes at YogaWorld and finds the businessmen to be affable guys; they turned to yoga themselves to de-stress from 24/7 jobs that were exacting a toll on their health. Grand is not keen on painting the YogaWorld moguls as “evil.” In Philip’s film, Lichter and Wrubel say they wanted to “… create a business where we could make great yoga accessible to many people.” One of their instructors, Alan Finger, says that without the economic stability the YogaWorld structure provides, he wouldn’t be able to be a good yogi. While that may be, it does leave Grand and others worried. “What are the implications and repercussions on the smaller community studios? When people with a lot of money start to smell profit and see what can be done in an industry that is lacking the same sophistication and business savvy they possess, alarm bells start to go off,” Grand adds, “They see opportunity and jump on it, much to the detriment of those studios that do not have the resources to compete against a huge studio that provides all the comforts of home, fancy websites and pricing that the average studio cannot match.” Will the commercialization of yoga survive? Most would agree with Lawrence who believes, unequivocally, “Yes!” She adds, “Yoga is 5,000 years old and is here to stay. Gimmicks come and go to motivate people and make money, but yoga is proven. It’s a lifelong journey for all, forever.”
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drinkintuition.com 14 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
Immersing herself in other cultures is a passion which led food and travel journalist, Gemini-nominated food TV Producer and food communications professional Mary Luz Mejia to travel to 29 countries and counting. She’s the contributing editor and culinary tourism section editor/writer for award-winning Ensemble Vacations magazine, she’s been published in enRoute, Toronto Life, The Globe and Mail, Clean Eating, Reader’s Digest,and has an online column on Suite101. com. You can read more about her and her work at: maryluzmejia.com
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« Breathe in | yoga celebration
You Never Forget Your First Time Every master was new to yoga at one time. We asked five yoga teachers to share the details of their first time on the mat. By Sandy Braz
When we meet a yoga teacher who inspires us, who drives our practice, or who confirms our striving for a new way of life, it’s natural to want to know everything about how they arrived at that place. How long has she been teaching? What was his journey? How many years of practice does it take to be able to teach like that? What made them start? Sweat Equity recently asked five GTA yoga teachers to finish this sentence: “The first time I tried yoga...”
Struck by White Lightening
“It was 1978. I was ending my teenage rebellion when the mystery of synchronicity brought me to the Holy Trinity Church near the Eaton Centre. I was used to seeing people sitting in pews when I went to church; my eyes must have jumped out of my skull when I stepped inside and began to witness the preparations underway. Hundreds of people, all dressed in white, the men with swords and bracelets, the women with long flowing shawls, everyone wearing turbans. Before I could sneak out, a man with kind eyes came to sit beside me and invited me to join. He found a spot for me on the floor in one of the rows that were being carefully prepared for the guru’s arrival. Our spines were straight - the room became silent and we waited for the guru. Ever since that experience, the energy of that silence has been carefully preserved in my memory. The guru entered and the White Tantric Yoga session began. I sat across from a man, we were instructed to seal our gaze in the gaze of the other. We began to breathe together, move our arms around, and make strange sounds. Always coming back to the gaze, the connecting link, back into ourselves through the mirror of another. My life that night was transformed. I became a follower of yoga, union, and the connection to one and all.” Diane Bruni co-founder The Downward Dog Yoga Centre, Toronto 735 Queen Street West; 1977 Queen Street East (The Beach), downwarddog.com
“On the surface, everything was great in my life: good job, loving family, good health. I had everything going for me. Yet at the core, I felt disconnected and agitated. Not much peace. As I listened to a radio show one morning, the guest, an author with a background in Buddhism and Quigong, said things that struck a chord with me. The idea of it terrified me – sitting quietly, alone, with just my breath and my thoughts. But, just days later I found myself sitting in a group meditation, struggling with my body and mind to just sit still and breathe for 60 minutes. Meditation eventually led me to exploring yoga; after all, meditation is yoga, and yoga is meditation. It’s all about harnessing the breath. That was 10 years ago. I felt very out of place in that old church hall the only man amongst a group made up mostly of retired women. And what a shock to my body that had only known hardcore weight training for the past decade or more. I hung in there for six weeks, but I let yoga go. Years later my good friend, and now business partner, Thommy coaxed me into a hot yoga room for a one-hour class that totally kicked my butt. By the end, I felt wonderfully spent and determined to move down this path. Maybe it was spiritual – definitely it was peace.” My yoga practice has since become the greatest force shaping my life and has surely changed the course of my life. I’m still just a yoga punk with a lifetime of practice ahead of me but I am blessed with the opportunity to study and teach. Brock Wilson, Co-director, Moksha Yoga Burlington 676 Appleby Line. mokshayogaburlington.com
The answers might surprise you.
YOGA | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
yoga celebration | breathe in »
Eggs, Milk, Bread, and a Fresh Beginning
Couldn’t See the Yoga for the Trees
Transformation Through Perspiration
“The first time I tried Yoga was 33 years ago on the Queen Charlotte Islands in British Columbia. I was 18 and the search for my father who I hadn’t seen in 10 years landed me in Emily Carr country where I then lived for two-years, between high school and University. One day at the grocery store, I saw a flyer advertising yoga classes. As a dancer, I saw my teachers warm up with yoga and I was interested in learning more. The class took place in the town hall by the sea and was taught by female dancers who took turns teaching. Neither of them were certified teachers, but they taught me how to breathe, to let go and to feel the intensity of everything I was discovering in my life. These women were my mentors. We met two nights a week to practice asanas and meditation, and I loved it. I loved them, and I loved everything about being where I was; the mountains, the ocean, the wild sky, deer everywhere, picking wild nettle, rose hips, thimble berries, blackberries and going down to the dock for abalone or crab in the late afternoon. I always thought that when I was finished University I would go back to the Charlottes. Instead I got married, had a family and made my life as a mother, a doula and a Yoga teacher here in Toronto. Now, I go to the inner sanctuary I found through Yoga on the Charlottes whenever I want, wherever I am, and my studio, Yoga Space, is a tribute to that enchanting time in my life when I found myself and my Yoga in one of the most beautiful places on earth.” Kathryn Beet, Owner, Yoga Space, Toronto, 148 Ossington Avenue yogaspace.net
“I was 19, had shaved my head bald and was living in a ¼ ton truck in the middle of a clear cut, planting trees. There were 22 of us in the crew, and we travelled together to the worksite and then we’d “bag up” with trees. Our bags would hold between 20-50 pounds of trees depending on how big the saplings were. Those first few days were really difficult; I went to bed aching in places I didn’t know existed. One morning, nearing the end of my first week, before starting my first run of the day, some of the more experienced planters called me over. I walked over with trepidation, as I was a “greener”, and some of the crew weren’t overly friendly. They said join us, as they did these stretches. We raised our arms, did a little backbend, forward bend and lunges. I learned later that they were Salutations to the Sun and would help my knees and back to take the strain of the job. I did these Sun Salutes faithfully the whole season, and each of the next 7 seasons, during which I planted approximately 500,000 trees but I never thought to do them outside of the clear-cut!” Guess there is a little bit of Pavlov’s dog in me! While living in Vancouver many more layers of my yoga journey began. Cynthia Funk, Co-Director of The Yoga Sanctuary, Toronto 93 Danforth Avenue; 2 College Street. theyogasanctuary.net
“Home movies from when I was a kid, show me standing on my head – on the couch, in the yard, in my bed. I even took several yoga books out of the public library hoping to learn something about this mystical practice. My first yoga class was indeed life transforming, however it certainly wasn’t what I imagined it would be. I had envisioned a serene and tranquil stretch as I basked in the warmth of, what was at the time, Toronto’s only hot yoga studio. This illusion was quickly shaken when I realised that years of physical activity and stress had left me stiff and totally unfocused. Not to mention something else I had failed to grasp; yoga was hard—or at least this style of Yoga was hard—each posture the teacher asked us to do seemed both easy and yet somehow undoable. I stuck out the 90-minute class, despite the fact that I was sweating from every pore in my body and was completely exhausted. Yet strangely enough, as I lay on the floor in savasana at the end of class, something inside me was ignited. I felt alive. It was as if someone had pulled back the veil and said, ‘Welcome to your life.’ For the first time in years, I felt totally present and in my body. After the class, my teacher said to me, ‘When the body feels good, it always wants to feel good.’ I did feel good. In fact, I felt amazing. I haven’t looked back.” Colin Matthews, Founding Director Kula Yoga Studios Toronto, Oakville & Burlington 304 Brunswick Avenue (Toronto); 2640 Bristol Circle, suite 300 (Oakville); 4031 Fairview Street, #103 (Burlington) , mykula.ca
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | YOGA
« Breathe iN | yoga CeLebratIon
By Sara Elizabeth Ivanhoe
It just isn’t practical for everyone who wants to take up yoga to join a gym or studio, so some people rely on DVDs, books, TV broadcasts, even YouTube videos for yoga instruction. But, it’s hard to see our own bodies, and when we practice alone, we miss out on vital feedback. We might think a leg is straight when it’s actually bent. Only a second set of eyes—those of a properly trained teacher—can point this out, offer verbal instructions on how to refine the alignment of the posture, or give a handson adjustment. If, for whatever reason—financial, geographical, time constraints—you find yourself practising yoga without a live teacher, it’s very important to save those pennies or make that drive into town, and treat yourself to a class with a qualified teacher, as often as you realistically can. Do a little homework, ask around, solicit recommendations, and find a well-trained, qualified teacher, with several years of experience, as the skill of applying hands-on adjustments takes years. When done properly, these adjustments can be an amazing tool for learning. When you are in class, if the teacher comes over to adjust you, the idea is to go or move with the direction of the touch. The adjustment should work like the teacher is steering a car, if they gently move you left, you go with them, and help them do what they are showing you. I have had some students not move at all when I tried to adjust them. At first I thought this was insubordination! After speaking with them I found that they actually just didn’t know what they were supposed to do, and thought that an adjustment was like receiving a massage, where they should go limp, relax, and let me do the work. As a student of yoga it is important that
STRETCH IN THE CITY APRIL 2011 don’t JuSt do yoga, be yoga! Interested in ramping up your commitment to yoga? Moksha Yoga studios across the GTA and beyond are launching their 1st annual “Living Your Moksha” campaign, reminding us that deepening our practice isn’t always about getting an ankle behind your ear. The 7 week challenge, based on Moksha Yoga’s 7 Pillars, is scheduled to kick off in April, celebrating ways to embrace your practice both on and off the mat. Each week touches on a different pillar. Little steps that add up to make a big difference.
MokSha yoga’S 7 PiLLarS: 1. 2. 3. 4. 5. 6. 7.
Be Healthy Be Accessible Live Green Community Support Reach Out Live to Learn Be Peace
If you’re interested in boosting your commitment to healthy, happy, compassionate living, stay tuned for details at mokshayoga.ca
APRIL 10, 2011 yoga in Motion – Liberty grand toronto 3rd annual Yoga in Motion benefits breast cancer research at the Samuel Lunenfeld Research Institute of Mount Sinai Hospital. Yoga in Motion is a very special day where you can do something amazing - a double fitness marathon of yoga and Zumba®. Together we are in motion for a cure! Combine fun, fitness and fundraising for a great cause! You can participate at any fitness level or experience. You will need to raise a minimum of $350 to participate which will benefit breast cancer research at Mount Sinai Hospital. Register as an individual or form a team. Your full day fitness marathon combines yoga classes, Zumba® fitness sessions, a vendor marketplace, speakers, entertainment, and healthy lifestyle information. Breast cancer is the most common cancer among Canadian women. In 2008, an estimated 22,400 Canadian women and 170 men were diagnosed with breast cancer and over 5,000 did not survive. yogainmotion.ca
Sara Elizabeth Ivanhoe began teaching yoga in 1995. Sara is the instructor for the “Yoga for Dummies” series, the “Crunch Yoga” series as well as the collaboration with Russell Simmons “Yoga Live” selling over 4.3 million units worldwide. She is on Fit TV’s “All Star Workouts” and her self-produced “Yoga on the Edge” runs on Exercise TV. Sara has been a regular on Vh1’s “Dr. Drew’s Celebrity Rehab” and has been featured as one of the “Titans of Yoga” in the new critically acclaimed documentary. Yoganation.com
18 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
want to Share your yoga eXPerience and See your Story PubLiShed? we’re Looking For unique, endearing or Funny StorieS about your FirSt yoga eXPerience or a yoga MoMent that you wouLd Like to ceLebrate. Send your Story to edITor@sWeaTeQuITymaGaZIne.com.
Photo (bottom): David Young-Wolff.com model: Sara Elizabeth Ivanhoe makeup: HeatherReinhardtMakeup.com
There is no substitute for the touch of a teacher’s hands
you know this is not the case. You need to develop strength in the direction the teacher is leading you. If the teacher does all the work, it defeats the purpose. Of course, try to soften and breathe, but it is your job to respond to the teacher’s cue; to learn and get strong in that new place in your body, so that you won’t need a teacher next time. As teachers, we’re told that a good teacher puts their hands on students a lot as a way of giving, guiding and teaching. If you have an injury or if for any reason, you don’t like being touched, make sure to tell the teacher at the beginning of class so they are not caught off guard. Likewise, if there is a particular pose that you are having trouble with, or if you really need an extra push in something, you can speak up about that too. It’s appreciated if you do this ahead of time so the flow of the class isn’t broken. Again the adjustments are a gift, so if you want to say a quick “thank you”, you may, but you don’t have to of course. This is important to keep in mind, as some students can become offended and feel like they are being corrected because they were doing something wrong. This is not the case. We are not trying to micromanage you, it is our way of helping your body be safe and comfortable and to help the energy to flow more freely. As teachers, we are in service to you, and it is an honour and a pleasure, every time.
Photo (top): Tim Bermingham model: Natalya Grod
November 2011 Teacher Training Program with Diane Bruni, co-owner of Downward Dog Yoga Centre & host of Breathing Space Yoga on channel one
downward dog y o g a
c e n t r e
A 10 DAY INTENSIVE PROGRAM IN STOUFFVILLE
email@example.com • 416.703.8805
Please go to www.downwarddog.com
for a complete list of upcoming Teacher Training Programs. BEACH: 1977 Queen Street East • DOWNTOWN: 735 Queen Street West, 2nd Floor
Sunday, April 10, 2011 • Liberty Grand, Toronto A double fitness marathon in support of breast cancer research at the Samuel Lunenfeld Research Institute of Mount Sinai Hospital.
Register at yogainmotion.ca Follow us on:
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 19
« BREATHE IN | YOGA CELEBRATION
101 How to Earn 1 Good Karma at Yoga Class
Arrive at least 10 minutes before class is scheduled to start. If you’re new to the studio, arrive 20 minutes early, as you’ll need to fill out forms, make payments, find your way around and such. Benefits: you can secure your favourite spot and get all that chitchat out of your system.
By Dina Rich
You’re late for yoga. The teacher’s already shut the door and denies you entry. Rats! You were really looking forward to it. Should you enter anyway? Or perhaps Sweaty Eddy has removed his shirt and is dripping all over your mat. Ewww. What to do? If situations like this have you scratching your third eye or shaking a mighty mudra to the sky in frustration, relax. Breathe. We’ve got 11 rules for perfect yoga etiquette.
Remove your shoes
Many yoga studios require you to take off your shoes when you enter – there’s usually a dedicated area by the front door where you can leave them. Since we walk around the studio barefoot most of the time, it is most hygienic, and courteous, if everyone takes off their shoes first thing. Also, since viruses, fungal infections, and bacteria may be lurking on the floor, yoga socks offer coverage and grip. A little rub down with hand sanitizer works wonders too.
Turn Off Your Cell Phone
Leave Your Belongings in the Changing-room
Don’t cart your bag of belongings into class. Yoga classes can get very full and floor space is at a premium. Most studios don’t have lockers so if you are concerned about valuables leave them at home, in the car or ask to leave the item at the front desk.
Bring a Towel
Yoga, especially hot yoga, can be a sweaty situation. Bring a towel large enough to cover your yoga mat; without it, your mat will become a slippery mess.
Common Scents isn’t Common Courtesy
Proper breathing is an integral part of reaping the benefits of yoga. Not only can strong aromas be distracting, some people have sensitivities to scents, so avoid using perfumes, colognes, scented creams, hair spray or gels. Now, don’t take this as an invitation to go all au naturel; a dab of deodorant is the considerate thing to do, so everyone can take a nice deep breath of fresh air. Illustration: Michael Ferrin
Make a habit of turning off your cell phone before you enter the studio. A yoga studio is a sanctuary of peace and calm, and a ringing cell phone can even be heard from the changing-room. Turn it off when and where you take off your shoes.
YOGA | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
Yoga Celebration | Breathe In »
Respect the Yoga Instructor
Follow the teacher’s instructions. If you’re an advanced student taking a beginners or intermediate class, stick to the basic versions of the postures so you don’t throw off fellow students. The instructor will give you the opportunity to take a more advanced variation when it’s appropriate. On the flip side, if you’re in an advanced class and you’re finding some of the poses difficult then it’s okay to do a more basic variation; the teacher will provide you this option.
Go to the Bathroom in-between Asanas
Try to go to the washroom before the start of class. If nature calls during class wait until there is a period of rest, such as child’s pose, or in between asanas.
Savasana or final relaxation is an important part of your yoga practice. Incorporate the time in savasana into your schedule; don’t fiddle or start packing up during the pose, and don’t leave class early.
Yoga is a time of inviting stillness and being present, so please respect others’ practice by keeping silent and settling in as quietly as possible as soon as you enter or when you leave the room. If your teacher lets you in late, tiptoe and gently release your mat to the floor.
The aroma of that snack you grabbed is going to be mighty distracting, especially if folks have come to class directly from work. Do any snacking outside. Of course, water in class is fine.
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | YOGA
« Breathe iN | aSana
Wild at Heart
A forward bend is calming and introspective, but a backbend is opening and awakening
wild thing (caMatkaraSana)
From down dog, come into Side plank pose (Vasisthasana) on your right side. Step your left foot behind you, keep your right leg straight, and push your hips away from the floor. Scoop your tailbone and use your legs to keep lifting your hips. Curl your head back, lift your left side body, and keep your left upper arm moving toward your shoulder socket. Extend your left arm over your head and curve into a rapturous backbend. Hold for several breaths. Have fun. Be wild.
Cobra pose (bhuJangaSana)
Lie on your stomach with your hands shoulder-width apart, elbows bent, and hands under your shoulders. Spread your fingers and claw your finger pads down, energetically dragging your hands backwards as you lift your armpits. Pull the heads of your arm bones up and back, and lift your head and chest forward and up . Move your shoulder blades down and towards your heart. Hold for 5 breaths and release.
The enormous heart-opening gesture of a backbend evokes a sense of freedom. Among many other benefits, safe backbends keep the spine supple, heart open and the core strong. When done correctly, these poses energize and detoxify the body, leaving yogis feeling cleansed and revitalized. But because we spend so much of our day hunched over a computer or moving forward, moving backward into a backbend is an unfamiliar feeling. And since our bodies and minds prefer the status quo, practicing backbends may trigger physical and psychological resistance. It’s normal to feel frustrated, awkward, or even uncomfortable during your exploration of cobra pose and other backbends. Resistance is a natural part of breaking habits, so be patient and compassionate with yourself; you aren’t alone in your difficulty. With a little patience, curiosity, and practice, you’ll learn how to navigate past your resistance.
22 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
bridge pose (Setu bandhaSana)
Lie on your back, bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Try to touch the top of your heels with your finger tips, begin pressing your inner feet and arms actively into the floor and push your tailbone up towards the ceiling. Clasp your hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, and lengthen the tailbone toward the backs of the knees. Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Hold for 5 breaths and release.
bow pose (dhanuraSana)
Lie on your stomach, rest your forehead on the floor, bend both knees and hold on to the tops of your feet. Inhale and strongly lift your heels away from your buttocks while at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Root the tailbone down toward the floor, and keep the back muscles soft. As you continue lifting the heels and thighs higher, press the shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Hold for 5 breaths and release.
Photo: Liana Louzon model: Michelle MacDonald
By Dina Rich
Wild Thing (Camatkarasana)
aSana | Breathe iN »
BENdING oVER BACKWARdS tucked taiLbone: This is very important for the safety of your lower back. Tucking your tailbone helps lift and lengthen the spine upward before it bends back.
Cobra Pose (Bhujangasana)
SuPPortive core: Think of your core as a supportive, broad belt—just like the lumbar supports worn by UPS workers or body builders—it’s there to protect your spine. A strong core equals a safe spine, and the abdominal work often incorporated into yoga classes is designed to help you safely go farther in your backbends.
reLaXed ShouLderS: The magic ingredient for easier backbends is space and flexibility in the shoulders. Work on opening the shoulders before attempting deep backbends, and in any backbend, focus on dropping your shoulders down. This will also create space and safety for your neck.
Bridge Pose (Setu Bandhasana)
Bow Pose (Dhanurasana)
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 23
« Breathe iN | navIgatIng the SouL
SpreadIng the By William Michael Forbes
My personal definition of love is; any thought, action, word or deed that enhances the positive experience and expression of life without hurting ourselves or anyone else. How we treat our body and the environment every day, can be an act of love. It has inspired music, poetry, film, television and theatre. Love creates joy when we have it and longing for it when it is lacking.
true Love We’ve pondered its meaning since the beginning of recorded history, and we’ve studied what it means to us as human beings to live with it and without it; to gain it and lose it. I believe that every human action is driven either by love or our need for it. It is what develops, drives and maintains healthy, constructive human behaviours. A lack of love can cause depression, sickness and disease. Love is ultimately the most positive human emotion and experience. It offers everyone who experiences it maximum pleasure, in the areas of relationships and work. Love can be a conscious expression of the body, mind and soul. Love is the force that beats your heart right now, and all human acts are geared naturally to seeking the most pleasure and comfort possible. The pursuit, and hopefully, the experience of love, is associated with many forms of behaviour. And is a primary force that drives many of us forward in our pursuit of dreams, relationships, health, work, spirituality, wealth and creativity. Mother Teresa’s love of God led her into decades of service to the impoverished. Canadian environmentalist David Suzuki’s love of nature has moved him to devote his life towards supporting a healthy planet for everyone. Mahatma Ghandi was moved by his love of freedom to liberate India from British Rule. I think we can all agree that the greater the extent to which we have developed and cultivated love in our lives, directly and positively impacts all the facets our lives. When we properly feed, nourish and exercise our body, we experience love as a healthy body. In the realm of relationships our capacity to love, honour, respect and communicate properly with others increases happiness, growth and nurtures a range of positive feelings from like, at the low end of the love spectrum, all the way to love. From plants, to animals, to people, when we give or receive love, the body, mind, emotions and soul grow and heal. When we love we see the good and the beautiful and eventually we see all as good and beautiful.
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how do we begin cuLtivating More Love in our LiveS? Because everyone has some awareness of what love means to him or her, there are some simple ways of building, developing and preserving love in our lives. I fully believe that our feelings generate actions, so we can build strengthen and rebuild love into our lives, even when it seems to be gone. Below is a three-step, five-minute exercise to guide you towards increasing feelings and perception of love.
try thiS eXerciSe Use a timer and set it to ten minutes. sTeP 1: Notice what you are feeling and thinking right now and take several slow, deep breaths and allow the muscles in your body to relax as you exhale each time. sTeP 2: Now take a moment to remember, recall or imagine yourself experiencing or doing something that you know makes you feel good, imagine it as if you are doing it right now. Imagine being where you want to be. Imagine doing what you’d love to be doing; incorporate the sounds, smells, mental pictures, physical sensations into your visualization and spend at least five minutes holding the images and sensation in your mind while feeling the feelings as fully as you can. SteP 3: After the five minutes, notice how you are feeling and allow these feelings to fill your entire body. Let these feelings radiate around your body for another five minutes. This entire process takes about ten minutes to complete and I recommend initially doing it about three times each day. The breathing will naturally relax and release tension from your body and the positive images you generate will clear, focus and relax your mind. I’ve had clients do this for as long as an hour while others use this to fall asleep at night. And remember to share the love. If you find this exercise helpful, share it with others.
For almost thirty years William has been a trusted expert in the area of self-help. He is an inspirational speaker, writer, healer, teacher and personal development coach. His program, Navigating The Soul, helps its participants identify the root cause of their behaviour, problems and thought patterns and has proven to be helpful in treating those dealing with depression, anxiety, stress and relationship issues. Behappyin15minutes.blogspot.com
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« ecO ceNtric | green LeaderS
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26 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
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Within this bottle is the scent of meditation, the fragrance of introspection, and the very aroma of Eastern spirituality. Used for thousands of years in ashrams and temples, the champa flower is intimately linked with yoga and spiritual practice. When you anoint yourself with this mystical blend, an aura of intoxicating fragrance surrounds you, keeping you mindful of what really matters. Wherever your dharma leads, a mysterious perfume, a glimpse of the inner you will trail behind… This unisex body and room spray will perfume you and your world with a lingering, soulful scent. Smell like you’ve just stepped out of a temple! Put a little Om in your home and a little Nirvana on your asana! A percentage of every sale will be donated to Toronto Wildlife Centre! This product is made in Canada! Label is printed with soybased ink!
360 Mind and Body Dual Density ECO Hot Yoga Mat • 100% TPE Eco friendly material • PVC free,toxin free, 100% recyclable with no heavy metals • Conforms to RoHS standards • Dual density 0.1 on one side/ 0.5 on reverse. • 3 mm thick • Anti Slip, with a soft touch cushion feel • Perfect for room temperatures of +30C, Mat becomes sticky with higher temperatures. • Built for HOT Yoga
$60 360conditioning.com SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 29
« travel | Feature
oNE WEEK in Paradise
MASSAGE, CARdIo, ANd doING NoTHING AT All. By: Mary Luz Mejia
By the end of winter, I feel as if my bones are frozen and my vitamin D levels are in the dumps. That’s when my body and spirit start craving warm, turquoise waters, talcumpowder beaches, and a healing touch. Arriving on the Cayman Islands, visitors are greeted by swaying palms, live Caribbean music at the airport and warm ocean breezes. Wonderful enough, but toss in a luxurious, full body massage, and let the rejuvenating begin. At the Ritz-Carlton Grand Cayman, my masseuse Leanne awaits at the luxurious Silver Rain spa, where I’m booked for a La Prairie caviar body massage. After a hammam-style sauna and a soothing rain shower, I relax, and sip melon- and citrusinfused water, while I wait for my treatment. Three layers of Swiss-perfected La Prairie skin caviar crèmes are expertly applied by Leanne, as she quickly declares, “You really need to get a massage more often. You’re all tied up!” “I’m always at my laptop,” I offer in feeble protest. Leanne dug deep into my rock-hard tissues, and for days after, I was sore, but in a
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good way. The relaxation that followed and the silky smooth skin were certainly more than worth the pain I endured while on Mistress Leanne’s table. But wellness isn’t all massages and skin creams, so I signed up for a hard-core Aquafit class with Canadian instructor Lori Rye from Cayman Sports. At 7am. In a rather refreshing outdoor pool. I meet Lori at the Grand Cayman Beach Suites and know that I’m in for it when I spot the petite blonde bundle of muscles. She hands me a pair of orange webbed gloves and says “Put these on please. They’ll give us more resistance in the water.” Us? Uh no, I was the only one in the icy water that morning. After a thorough warm up, my body temperature ramps up along with my heart rate and Lori has me working every muscle group in my well-fed body. Don’t be mistaken: this isn’t grandma’s class, Lori means business. “Do this three, four times a week and you’ll notice improved flexibility, muscle tone and besides,” she says, “you burn more calories in the water.” To reinforce her point, she adds water weights to the mix and I do
Photos: Mary Luz Mejia
TO RENEW, REFRESH, RECLAIM
Feature | Travel »
Yoga in Paradise Lying on the beach, pina colada in hand is fine, but getting your dog on and pulling in sea-infused prana is Nirvana. Here’s how…
Bliss Living Yoga Grand Cayman www.blissyogacayman.com Body Works Holistic Wellness Centre and Spa, Grand Cayman www.bodyworkscayman.com Cayman Sports, several locations on Grand Cayman, www.caymansports.net Kaibo Yoga, Grand Cayman, www.kaibo.ky/activities/yoga Energy Cayman, several locations on Grand Cayman, www.energycayman.com
about eight laps with a noodle and the gloves at near Olympic speeds, well, my kind of Olympic speeds. Lori also teaches cardio tennis and rooftop yoga. I ponder this walking along the pristine shore of Seven Mile Beach as the sky turns burnt-orange, casting everyone in a healthy, bronze glow. I’m invigorated by my early morning workout and the walk along this stretch of the island is pure serenity. But I want even deeper solitude, so I head for the beautiful beach across the island in Bodden Town, where the only soul I see is a man and his dog. While the surf gently rolls in and out, I wander down the beach in time to grab a one-person cabana-style chair. I watch a windsurfer ride the waves in the distance, close my eyes and let the sun’s rays refuel both body and mind.
‘The Flip Without The Flop’ SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | YOGA
« lOve liFe | LIFe wIth KIdS
Mini Yogis BUIldING ToolS FoR lIFE By Erin Moraghan
the beneFitS The benefits of yoga are there for us at any age. It’s easier for little yogis to tap into the endless list of what’s possible, thanks to their wide-eyed openness and eagerness to learn.
Parents and teachers list the benefits they’ve observed: increased strength and balance improved concentration better confidence and self esteem tools to manage conflicts and bullying a sense of compassion for others facing fears finding courage embracing differences connecting to the environment
In Joe Dos Anjos’ classes at Moksha Yoga in Milton, it’s less about technique and more about having fun and letting go. Setting up scenarios, Dos Anjos encourages kids to use their imaginations, yoga poses and their breath to work through issues such as dealing with a bully, sharing, and being afraid of the dark. Kids regularly report that their yoga practice helps them deal with life at home, in the classroom, and on the playground.
tooLS For LiFe
If you want to put your little one on the path of the peaceful warrior, getting started is easy and it’s never too early or too late. Classes for kids—from toddlers to teens— are available at many studios and community centres across the GTA, excellent DVDs, and downloadable podcasts.
While yoga will definitely provide budding athletes and dancers with better balance, strength, flexibility and endurance, it will also give them a tool kit for the ups and downs of life. As adults we often come to yoga because we’re stressed, achy, and maybe even experiencing chronic pain. Imagine if you had cultivated the know-how to help alleviate some of that before it even started?
what kidS are Saying erin’s passion is finding the delicate balance within the business of yoga. She works as a business development consultant within the yoga and wellness industries, and is a devoted advocate for wellness in schools and the workplace. Erin has shared her expertise across Canada at major healthcare conferences and on television and radio, encouraging Canadians of all ages to get moving! She and her partner own two Snap Fitness facilities in Burlington and she teaches Moksha Yoga in her community.
This is what seven-year-old Sam Hawthorne said, when he was asked why yoga is easier for kids than for adults. “It’s simple, kids are bendy. Plus, we’re used to learning all the time, it’s easy for us to try new things.” Good point, Sam. “Also,” he added, “kids get really excited about things, we know how to make things fun!”
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Finding a cLaSS
teaching yoga to kidS If you want to be the one who helps kids tap into their natural abilities for calmness, balance, and creativity—your own kids or others’—there are several reputable training courses and free resources available. Dos Anjos learned from the renowned Kathy Humphrys youngyogamasters.com. And, consider encouraging the schools in your community to incorporate yoga into their programming.
Photo: Tim Bermingham model: Susan Michalek & Lily Jean Manol
If we could get kids doing yoga, we could change the world. Sound flaky? Then you haven’t seen a kids’ yoga class in action. Children are tuned into their imaginations and open to possibilities. They’re not afraid of being silly, looking funny in a pose, or considering a new idea.
LIFe wIth KIdS | lOve liFe»
Keeping the Flame Alive (EVEN WHEN YoU THINK YoUR SPARK’S GoNE oUT) By Kate Hanley
In my life P.B. (pre-baby), I went to yoga class twice a week and practiced at home on my own at least two days a week. Since my daughter’s arrival, things have been a little more helter skelter. After several weeks of doing nothing but taking deep breaths here and there right after she was born, I got back in to a fairly regular routine for the first several months of her life—I practiced or went on a walk during her morning nap. And then, the cute little bugger dropped that morning nap at the ripe old age of nine months. Out of a mixture of grief and desperation (I refused to believe that the nap was gone for good and spent a lot of time and energy trying to get her to sleep when she just wasn’t tired), my exercise habits evaporated. It was winter. I was tired. I figured I’d let it all ride until something lit the flame on my desire to get moving. Here’s what happened: I quickly developed a jelly belly. I also started having a hard time falling asleep. And my body ached. Just as I was getting to the breaking point, I booked myself a massage. The receptionist at the spa asked if I preferred a man or a woman. “I don’t care, I just want someone fantastic,” I said. She thanked me for my flexibility and said I could see Yuri the next day. A few minutes into the massage, Yuri asked me, “What do you do?” Groggily, I opened one eye and said, “Do? You mean for work?” And he said “No, no, for body.” (He’s Russian, and his accent is pretty thick.) So I told him I did yoga. (I didn’t tell him about my hiatus.) And then he said, “I ask because your deep tissue is in great shape.” That’s when I fell in love with him. (Sorry, honey—it was momentary.) Yes, he gave me a great massage, and made me feel like I had a brand new back. But more importantly, he reminded me that when you dedicate yourself to some kind of self-care practice, it works for you even when you’re not moving full steam
ahead. The surface of my body may have gotten a little slack, but all those years I spent on the mat prior to that point were patiently holding ground for me beneath the surface. The experience made me realize that whenever I got back in the swing of things I would in no way be starting from zero—and that made it ever so much easier to get back into a regular practice. (I’m happy to report that I’m now back to practicing—albeit at home—three or four times a week.) I share this story with you because we humans have a tendency to think in allor-nothing terms. If we get off track on a healthy endeavor, we think “That’s it, it’s
over, pass the chips.” But I’m here to tell you that every self-care practice is going to have its ups and downs. You may get sick, or injured, or have a baby, or get slammed at work, or move, or break-up with someone—it’s not a question of if but when. But if there’s something you do that consistently makes you feel better in your mind, body, and spirit, don’t give up on it when life gets crazy. Set it aside as you need to, but also trust that it will be there for you when you come out the other side. Because sooner or later, you WILL come out the other side. Oh yes, you will.
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« lOve liFe | heaLth
Spring Cleaning THIS SIMPlE YoGA PRACTICE IS A BREATH oF FRESH AIR— lITERAllY.
dRINK PlENTY oF WATER, ANd INCREASE INTAKE oF FRESH FRUIT, VEGETABlES, JUICES, ANd lEAN oR VEGETARIAN PRoTEINS. carmela savoia Director/Owner YOGA PLUS Toronto, Richmond Hill www.yogaplustoronto.com
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Spring, a time of renewal and new beginnings, and the perfect time to embark on a yoga detoxification program, for a cleaner, lighter, brighter you. Yoga and detoxification are intimately linked. The asanas (postures) are designed to open and realign the body, tone and cleanse the internal organs, and stimulate the digestive and circulatory systems. Employing ujjayi breath—diaphragmatic breathing—while in the poses, increases heat in the body and improves circulation, which softens connective tissues, allowing the body to become more pliable, releasing old injuries, tightness and toxins from organs and revitalising all the systems of the body. Of course, what you put into your body is just as important as what postures you put your body into. Drink plenty of water, and increase intake of fresh fruit, vegetables, juices, and lean or vegetarian proteins. Sleep is when our bodies do repair and maintenance work, and that includes detoxifying; get at least eight hours a night. Enjoy a hot bath or shower before your yoga practice to warm and loosen the muscles, and refrain from eating at least two hours before.
Begin your practice with ujjayi pranayama, a calming and heating breath. Lie on your back, eyes closed, breathe through the nose, narrowing the throat passageway. The breath will make a soft snoring sound, the abdomen contracts automatically. Focus on the sound of the breath, maintaining an even rhythm. Ujjayi soothes the nervous system and relaxes the mind. Staying focused on the breath will take your mind away from the physical aspects of the yoga practice, thereby inducing a state of meditation while moving.
Photo: Kristof foto-studio.com model: Carmela Savoia hair & makeup: Sarah Scotford location: Hammas Spa
By Carmela Savoia
heaLth | lOve liFe Âť
ARdHA MATSY ENdRA SANA
SARVA NGASA NA/HAl ASANA
ARdHAMATSYENdRASANA (SEATEd TWIST)
SARVANGASANA/HAlASANA (SHoUldERSTANd + PloUGH)
Fold your right leg, cross the left leg over and press your foot firmly to the floor. If hips are tight, straighten right leg. Inhale, lift right arm and exhale, twist from your belly and heart, look over your shoulder as you hold the left leg. Root down through your sitting bones, lengthen the sides of the body and draw ribs in as you exhale. The squeezing/ releasing action as you twist, moves fresh, oxygenated blood into the organs. This deep massage helps strengthen the digestive system, alleviates constipation, menstrual and urinary tract disorders.
Lie on your back, legs together. Inhale, raise legs up, place hands on the mid-back. Bring elbows closer together, exhale, engage the pelvic floor and contract the thighs. Hold for five to 10 breaths, inhale, exhale, bring legs overhead into halasana (plough), and hold for another five to 10 breaths, roll down slowly. Sarvangasana stimulates the thyroid gland, balances the nervous, circulatory and digestive systems. Halasana strengthens abdominals and improves liver and kidney function.
PASHIM oTTAN ASANA PASCHIMoTTANASANA (SEATEd FoRWARd BENd) Inhale, raise arms overhead, exhale, fold forward from the hips grasping the big toes. If the back or legs are very tight, sit on a small cushion or bend the knees slightly. Expand the ribcage as you inhale, draw the navel up into the back as you exhale and deepen. This asana tones and massages the pelvic region and abdomen, as well as the kidneys, pancreas, adrenal glands and spleen.
Start your detoxification program by practicing three to five times per week, working up to a daily practice. Clear your mind before beginning by inwardly stating and setting your intention. When completed, invoke a sense of gratitude for being able to partake of this most ancient science and art.
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 35
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A HEAlING ToUCH, EUCAlYPTUS SCENTEd STEAM, HoT SWIRlING MINERAl-RICH WATER; REClAIM YoURSElF AT oNE oF THESE FABUloUS SPAS. By Signe Langford
It seems like an indulgence for ladies who lunch – a pampering or networking session. But escaping from the daily grind to float in warm, buoyant waters, enjoy a massage, and a vigorous scrub-down are time-honoured healing rituals. Sweat Equity sent three stressed-out writers (Mary Luz Mejia, Debra Antwi and I) to five leading spas to rate their renewing treatments. It’s a dirty job—no really, I got mud all over my face!—but we were happy to do it.
ALLEGRA ORGANIC SPA & BOUTIQUE The sPace: Classic warmth & comfort—rustic exposed brick and wooden beams—induce an instant sense of welcome and relaxation. Guests are greeted by friendly staff while owners, Rosanna and Joanne, receive guests at the front desk. The spa is both spacious and cozy. There’s a glittering boutique selling handbags, scarves, pashminas and jewelry. Sink into one of their recliners and sip a cappuccino (or tea) with that pedi or indulge your hands at their mani bar. Beyond a set of frosted doors, the lounge is complete with fireplace and a big, comfy sectional to relax before or after your treatment. The TreaTmenT: Before my oxygen Facial, I was outfitted with towels, robe and slippers. Disrobed and comfy, it was time for bliss: a table covered with a heated blanket – dim lighting and soft music lulling me into a state of relaxation. First, a double cleansing of the face, neck and shoulders, followed by a careful inspection and analysis of my skin, upon which my therapist, Claudia, custom-blended an exfoliation cream. Then, a mask, and while we wait for it to do its magic, Claudia administers a wonderful scalp, neck and shoulder massage. Waiting neverKING felt 602 so good! All products used are completely organic, containing highly concentrated anti-aging ingredients. After cleansing and exfoliating, it’s time for the namesake treatment: oxygen. An oxygen nebulizer infuses oxygen and oxygen serums into the skin which creates a wonderfully cool and refreshing sensation. The final step, a deep moisturizing mask is applied and more massaging – hands, arms and shoulders, and I am truly refreshed. The croWd: Men and women in robes, lounge in front of the fire before and after treatments, sipping water, tea or cappuccinos, hair all bed-head from scalp massages, but that doesn’t matter here, no one is out to impress, just relax. The sTaFF: Everyone is very friendly, helpful and extremely well-versed about the product lines and treatments. Claudia is a fountain of knowledge; ask her anything about treating any kind of skin and she’ll give you the goods in as much or little detail as you would like. There is no judgement here, nor is staff pushy about purchasing products, in fact they offer sizeable samples so you can try it first. The eTIQueTTe: In this very casual atmosphere, there aren’t many rules; just relax! hoT TIP: They offer a very unique program called Skin Club Allegra, setting you up with regular facial treatments – at a 15 percent discount, set as a monthly payment plan for as little as $36/ month. It’s affordable, like a gym membership and encourages you to stay consistent with treatments. Call for details. 181 MAIN STREET EAST, SUITE 6, MILTON, 905-693-0057 ALLEGRASPA.COM
36 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
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REET WEST • 416 366 4772 •
beauty | lOve liFe »
BODY BLITZ — HEALTH BY WATER The sPace: Soaring cathedral ceilings, massive timber beams, and exposed brick are all that remain of this Victorian warehouse. Sexy red chaise lounge line one wall of the water therapies deck—hot green tea whirlpool, warm Dead Sea salt pool, icy plunging pool—and lighted waterfalls burble away. A juice bar serves up delicious smoothies which you’ll need after the super-heated (104f) steam room and infrared sauna. The TreaTmenT: After soaking in therapeutic waters—the cold plunge was challenging—I was retrieved by Anh and guided to a private room where I enjoyed a deluxe 90 minute Body Glow treatment. I was washed with mint-lime body wash, scrubbed with fresh ginger, maple syrup and sugar, doused with warm, orange oilscented milk (I smelled like a giant creamsickle!), then rinsed, and massaged with sweet orange grape seed oil. My scalp was massaged, my hair washed and conditioned, and my face was gently exfoliated, followed by green clay, balancing toner, argan oil serum and moisturizer. The croWd: This is a clothing optional spa and that, by its very nature, attracts an interesting clientele. I shared the sauna with a woman practicing tantric breathing, then, we met again in the sauna where she was working on her ommmms. Fat, skinny, WWW.HAMMAMSPA.CA cellulite-covered, tattooed, pierced, saggy, perky, you name it; they’re all here, letting it all hang out. It’s liberating. The sTaFF: Everyone is friendly, efficient, and caring. My Therapist, Anh, took me by the hand, and didn’t let go of me again until she deposited me back to my chaise—drunk from relaxation—and ready for a snooze, poolside. This just might be how a happy baby feels, being bathed, massaged, and bundled up. The eTIQueTTe: In the saunas, silence is golden, but on the pool deck, quiet chat is allowed. There is a no-tipping policy. hoT TIP: The discounted Tuesdays can be busy, and with all those ladies catching up, it can get pretty loud. 471 ADELAIDE ST., W., TORONTO, 416-364-0400 BODYBLITZSPA.COM
HAMMAN SPA — RITUAL THERAPY The sPace: Modern Middle-Easternmeets-Victorian brick and beam décor. Past a burbling fountain, along a quiet corridor, a tea lounge awaits pre- and post-treatment. Venture a little farther, and enter the pièce de resistance, a 500 square foot steam bath of dark marble, mood lighting, and eucalyptusinfused steam, with a traditional, marble plinth heated to 109 degrees Fahrenheit to raise body temperatures for a true Turkish detox. The TreaTmenT: After a languid steam bath and cold shower plunge, we (my spoiled husband and I) are called into a treatment room for the Traditional Turkish Bath Therapy. The ample marble plinth is set up with towels for two, and we settle in while our therapists get to work ladling bowls of warm water over our torsos and legs in synchronized, rhythmic movements. It’s time to turn over and then we get exfoliated with special gloves that invigorate and polish us to a healthy glow. We’re repeatedly soaked, given cooling glasses of citrus water to lower our core temperatures, and then a million lemongrass scented bubbles are squeezed out of what looks like a pillow case, caressing our scrubbed skins. After about an hour of this, we sit up and receive ice cold splashes of water to restore our body temperature and a cool eucalyptus scented towel. The croWd: Men and women looking to de-stress from whatever high-level, anxiety-inducing jobs let them afford a day here, find refuge in the tranquil tea room. The sTaFF: Young, fresh-faced, and trained by the Turkish owner in the art of relaxing guests with steam, aromatic soaps and water. The eTIQueTTe: Guests keep conversation to a minimum in the steam room, while more animated chatter happens in the tea lounge where groups of friends gather to unwind over tea, fruit-flavoured water, fresh dates and halva. hoT TIP: Check out the website for monthly specials and if you’re particularly modest, bring along a bathing suit. Wraps are provided for those who want to go truly Turkish. 602 KING ST., W., TORONTO, 416-366-4772 HAMMAMSPA.CA
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« lOve liFe | beauty
PURE & SIMPLE
SWEET GRASS SPA & FLOWERS The sPace: An underground oasis in hot pink, fuchsia, terra cotta, red, and burnt orange – sounds crazy, but it works. Worn iron-work gates, a collection of eclectic chandeliers and uber-cushy, downstuffed easy chairs add a touch of old-world warmth and elegance to the rooms: dining room, lounge, pool lounge. The TreaTmenT: An ancient massage technique from Hawaii, lomi lomi is substantially different to Swedish massage. It’s more relaxing, more oil is used—mine was perfumed with essential rose oil—and the therapist puts her body-weight and might behind long, flowing, continuous strokes made with the hands, forearms, and elbows. My therapist, Asmeret, has been practicing lomi lomi for two years, and her skill is, quite literally, entrancing. I went somewhere far, far away, and didn’t return until she gently rang her little, brass Buddhist chimes. The croWd: Everyone from high-powered execs to lowly freelance writers – but never more than six or so at a time. Most of the crowd is squirreled away in private or group treatment rooms. The sTaFF: Staff is friendly and informative. The eTIQueTTe: This ladies only spa entertains both private members and guests, so read the signs on the doors – membership has its privileges (steam room, private lockers, computer room). Otherwise, the usual rules are in effect: be courteous and speak quietly. hoT TIP: Give yourself lots of extra time before or after your treatment; you’re going to want to spend a good 30 minutes on Toronto’s only underwater treadmill. 111E QUEEN ST., E., TORONTO, 416-368-5300 SWEETGRASSSPA.CA
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The sPace: Pure & Simple has four locations throughout the GTA, each one, the epitome of calm and clean. White walls, glass and metal accents, the soothing scent of lavender welcome the overworked. The King Street West location is cozy, with treatment rooms in earth tones, padded massage tables with heated blankets to keep you toasty warm. The TreaTmenT: The lymphomaniac Facial is an urban dweller’s face-saver. Founder Jean Eng performs my treatment, starting with a skin analysis, followed by a cleanse using Pure and Simple’s natural line of products, and then a pressure point massage. There’s an East meets West approach—acupressure is used to stimulate the lymph nodes—followed by effleurage, to stimulate the circulatory system, bringing more blood flow to the skin. Next, a gentle exfoliation, scalp massage, and my breast and stomach area lymph nodes get a work out too. I’m as detoxed as a girl can get in one and a half blissful hours. I float out the door. The croWd: Professional women of every age. Arrive a bit before your treatment so you can sit down to a soothing cup of herbal tea. The sTaFF: Courteous, efficient and friendly, black tunic-clad women are there to make sure you’re taken care of from start to finish. If you’re squeamish about anything, just say so prior to your treatment, their goal is to pamper you. The eTIQueTTe: Arrive earlier than your appointed time on your first visit as you’ll be asked to fill in a medical form. Prepare to disrobe down to our panties and feel like babe cocooned in warm blankets. All masseuses are respectful of your modesty. hoT TIP: Post treatment, if you’re heading out to meet people, you can ask for a professional make up application using all natural products. The coconut oil and olive butter-rich Pure and Simple Santa Clara lip gloss is fantastic! Sign up for the spa’s e-newsletter for the 411 on specials and product offers. 725 KING STREET W., TORONTO, 416-366-8558 PUREANDSIMPLE.CA
beauty | lOve liFe »
oVERCoMING ACNE WITH AYURVEDA a holistic approach to blemish-free skin By Kristen Ma, co-owner of Pure + Simple Inc
Acne is annoying, frustrating, and downright heartbreaking. And modern medical science still has not offered one cure equally effective for all sufferers. We scrub, peel, pick and dry out our skin; and we try this cream and that astringent, all in a quest for a clear complexion. If all of this still isn’t giving you the results you crave, then it might be time to take a look back. Back to ancient India. The Eastern medicinal science of Ayurveda considers acne to be our body’s expression of internal dysfunction; a signal prompting us to examine our overall health. This not only leads us to our acne’s root cause, but also pushes us toward a healthful, holistic shift in how we take care of our skin and our overall wellness. According to Ayurveda, there are three different types of acne, Pitta, Kapha and Vata, each with different causes requiring individual treatments. Pitta acne, is the result of excess heat and inflammation, while Kapha acne, stems from accumulated dampness. Opposite to this, Vata acne is actually caused by dehydration and lack of oil or dryness—a concept that flies in the face of conventional western dermatology.
Presenting in the form of pustules and papules, it is red and inflamed, caused by an excess of heat and fire energy known as pitta. Over-drying pitta acne will only aggravate it further and irritate the skin. how to treat it: Calm inflammation by using soothing skincare. Aloe vera, chamomile water, neem and sandalwood are excellent as they cool and hydrate the skin. Avoid hot spices, acidic fruits and deep-fried dishes in your diet. Staying away from hardto-digest foods and known allergens is key, so as not to overwork the digestive system, which causes inflammation in the G.I tract. Breathing exercises known as pranayama can be very beneficial for dissipating heat and clearing up the skin. Oxygen intake helps feed and purify the blood while promoting cool air through our respiratory system.
Vata acne is caused by excess air energy, and shows up as clogged pores, milia and blackheads. Vata-imbalanced skin is so dehydrated that our sebum, or oil, becomes dry and too thick to flow properly, failing to lubricate and moisturize our skin. Instead, it clogs our pores and creates dry oil-deposits, which results in pimples. how to treat it: Intense moisturizing and the use of natural vegetable oils are very effective. For skin with both Pitta and Vata acne, coconut oil is best as it is an antiinflammatory and anti-bacterial. For strictly Vata acne, sesame oil is ideal, as it’s fattier properties deeply nourishes the skin. Those with Vata acne must increase their fluid intake, reduce sodium, and eat a moist diet. Foods like watery soups and stews are great.
Kapha acne is cystic and full of pus and fluid, often painful and boil-like, and commonly occurs on the chin and jaw line. This type of acne is linked to dampness and mucous in the body, manifesting in an imbalance of what Ayurveda considers earth and water energy. Kapha acne cannot be prevented topically with creams. The pimples must be punctured, allowing the fluids to drain. Use caution so as not to cause scarring on the skin. how to treat it: Skincare products containing ingredients that increase circulation, such as arnica, is beneficial. This will help cysts break-up and drain. Internal care is of utmost importance when treating kapha acne. Limiting damp, mucous-forming foods such as milk, wheat and eggs is helpful, as is reducing candida and fungus in the body by eliminating sugar, yeast and fermented foods. Kapha blemishes are often caused by an imbalance in the reproductive organs, and many women who breakout in cysts find it correlates with their menstrual cycle. So, seeking guidance from a holistic practitioner to help rebalance hormones can be helpful.
Lastly, stress — try your best to reduce it. Stress negatively affects the kidneys (which govern water-metabolism), so finding activities that help to relax and unwind restores moisture and in turn, helps keep skin healthy. Overcoming acne encompasses much more than skincare. Take a deep breath and a good, close look at ourselves to discover what balance needs to be restored. The Ayurvedic approach addresses the whole body and offers a holistic approach to not just good looking skin, but overall radiance and wellness for the long haul.
Kristen ma is an Ayurvedic practitioner and co-owner of Pure + Simple Inc., an independent chain of holistic spas in Toronto. She’s the author of Beauty: Pure + Simple and writes the popular blog, holisticvanity.ca. There, she share her thoughts and knowledge on Ayurveda and it’s beauty benefits. pureandsipmple.ca
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SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 39
« lOve liFe | FaShIon
TITIKa red ruFFle sPorTs Bra Mesh lining for comfort and breathability.
THIS SPRING’S FASHIoNS IN FlIRTATIoUS SPoRTSWEAR — FRoM FEMININE ANd FloWING To SlEEKlY BodY HUGGING.
Unlike past seasons, this spring you’ll find the colour palate runs the gamut and includes basics like charcoal, soft grey, and the omnipresent black to bursts of tropical turquoise, coral pink and sunset red. Canadian active-wear designers such as Lululemon, Mondetta, Titika and Karma are upping the ante using state-of-theart fabrics that wick sweat from the body and have built in mesh venting to keep cool and Zen. Mondetta Performance Gear’s brand manager Tony Lavilla encapsulates the trend saying, “The look this season is very feminine as you can see from the soft shirring details and bubble hems,” adding, “A lot of style details have been lingerie influenced this season, from subtle scalloped edge elastic taping and zigzag stitching to lace inspired pique details.” Lycra™ continues to be a favourite shape-retention addition, and flat seams are cleverly worked in for chafe-free comfort. And if your body’s a lean, mean yoga-posing machine, this spring’s fitted styles that bare taut midriffs and a tight tush will leave onlookers admiring your hard work!
40 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
sTrIde JacKeT II Made with 4-way stretch luon, hugs your body in all the right places with comfort.
lIve healThy WraP Heather grey Bamboo cashmere blend yoga wrap run InsPIre croP Made of 4-way stretch power luxtreme™ for ‘no bounce’ muscle support & quick drying, wicking capabilities for you to tackle that long run!
run sWIFTly ls Long sleeve seamfree tech top with Lycra®, wicking and mesh venting in high sweat areas
Photo: Kristof foto-studio.com hair & makeup: Sarah Scotford model: Ashiko Westguard & Sarah Scotford
By Mary Luz Mejia
FaShIon | lOve liFe »
elle Bra ToP Ombre workout bra top features Coolmax bra liner. PeTal PanT Performance jersey yoga pant with 4-way stretch and wicking properties
sTella TanK oPIum Blue Sweetheart neckline with super stretch mesh coverage and built in shelf bra raBBIT shorTs BlacK Shorts with drawstrings on side Seam and waistband
slIT caPrI marIne Blue Performance fabric with straight leg featuring slit on outside hem
harmony raIn JacKeT Contoured silhouette with ruching details and a wind and water resistant shell.
lounGe TanK Signature sparkle jersey tank with adjustable bottom hem
ouTFIT#1 White floral top — Coolmax — keeps you cool while working out, with mesh front for extra breathability.
ouTFIT#2 Purple technical running short with pocket for storage, lightweight and wicking fabric. Xback tank-Supplex - designed to keep you cool, with support straps in back.
cosmIc TanK red Performance fabric with built-in shelf bra PInTucK leGGInG sTeel Performance fabric mid-rise ¾ length legging & tulip hem line
ouTFIT#3 Pink Double layer flowy Top with fitted waist to keep in place Tight Shorts — All sport work out shorts made for yoga, pilates, and volleyball. Breathable, cotton-like feel fabric that give great support and allow for freedom of movement.
Matched with heather charcoal grey leggings/ tights-Designer Titika tights made of supplex material have front and back storage pockets- great for a workout & fashionable daily wear.
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 41
« lOve liFe | FaShIon
[Here, a glen check suit from Danish design group Sand $1100, paired with a white and blue Gotstyle check shirt $165 crafted by Canadian shirt maker T. Lipson. A mid-width blue paisley Ted Baker tie $95 and Bramemore pocket square $45 pulls the look together.]
THIS SPRING IT’S All ABoUT ClEAN, TAIloREd lINES dESIGNEd To SHoW oFF YoUR FINE FoRM. By Mary Luz Mejia
42 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
Photos: Kristof foto-studio.com stylist: Melissa Austria hair & makeup: Sarah Scotford model: Craig Henry
lean, Mean, Style Machine
FaShIon | lOve liFe »
This season’s suits highlight the male physique by broadening the shoulders, and trimming the waist. A streamlined fit is key to achieving this classic, well-tailored look. Toronto’s Gotstyle — The Menswear Store will get you that look. Their new location on Bathurst Street boasts ground floor accessibility, a streamlined sales floor and a top-drawer boutique vibe. Melissa Austria, founder, owner and stylist promises quality at a great price point. Known as a launching pad for hot, young designers, Gotstyle offers a broad range
of fashion forward labels, classics and a wildly successful made-to-measure line. This spring’s modern suit cut features shorter jackets and trimmer pants instead of boxy, pleated styles that do nothing but hide your attributes. As well as suits, the store carries a well-edited selection of menswear from casual to elegant. More than a room full of clothing hanging on racks, Gotstyle employs a team of talented stylists and personal wardrobe consultants, who know how to make their mojo work wonders on your ensemble.
If classic black is more your style, lighten the mood with a pop of colour in your shirt and tie. Now, lilac, lime, orange as well as gingham, stripes and fine checks are your go-to accessorizing tones. [Here, Paul Betenly suit, $650, paired with a Gotstyle shirt, $165. An Altea tie $110 matched with a Hank pocket square $55.]
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« lOve liFe | FaShIon
FOR SPRING 2011, CHARCOAL GREY IS THE NEW BLACK. Store manager Neale Conway suggests gents follow this rule of thumb, “Ties get paired with a suit to offer a colour punch and compliment. If you’ve got a plain suit, go for a patterned shirt. If you’ve got a pinstripe suit, opt for a plain shirt.”
Once you’ve settled on your new wardrobe, kick back and relax in that time-honoured, gentlemen’s club — the barber shop. Gotstyle even has an onsite man-salon, offering a hot-towel shave and haircut for that finishing touch.
With over 30 years of experience, our expert designers and craftsmen are incredible at designing new pieces as well as redesigning unworn jewellery – creating custom pieces for each generation. Craving a new look? Visit Knar Jewellery today and treat yourself to the KNAR JEWELLERY MAKE-OVER!
GOTSTYLE THE MENSWEAR STORE 60 BATHURST STREET ToRoNTo 416-260-9696 GSMEN.CoM GoTSTYlEMENSWEAR.CoM
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DeliciOus liviNg »
Renew. Refresh. Reclaim. IT’S AlMoST HERE. THE SUN’S RAYS ARE GETTING WARMER; THERE’S A SCENT oF SoMETHING IN THE AIR. by Signe Langford
Promise? Fresh starts? Sure there’s going to be that one last blizzard—usually after the most eager of the robins have returned—taking us all (and the robin) by surprise; again. But March, the month between the darkest days of winter and the sweetest days of spring, is the time of year when our thoughts turn to change, to doing better, eating better. This is when we scold ourselves; “This summer I will play outside more, eat al fresco more, barbecue more, plant a kitchen garden, get back to yoga…” This summer try yoga on the beach, or in the park, even in the vineyard, and do eat outside, as often as you can. Learn some delicious, healthy, new ways to get the most from the backyard grill. Make this spring the beginning of something truly wonderful for you, then lie back in savasana, tummy full of grilled veggie kabobs and organic salmon, steal a glance up through the trees, and meditate on the beauty all around you.
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 45
« DeliciOus liviNg | SouL KItChen
Recipe for Change Set the table for dinner; set you and your family on a course to health, happiness, and wellness. By Signe Langford
As a nation of eaters we have lost our way. One startling statistic reports that up to sixty percent of all meals are eaten in the car—and we’re not talking fresh salads and veggie burgers. No, much of what Canadians are grabbing on the go is junk from the drive-thru. Seems we’ve forgotten how to cook. Only a couple of generations ago, almost all meals were made and eaten at home, around a table, together. Going out to a restaurant or getting take-out was an occasional treat. We knew how to cook then. Open up a cookbook from the early 1900’s and you’re likely to find a recipe that gives very general instruction such as: ‘take a goodly amount’, ‘add a pinch’, and ‘bake until done’. It was a given that everyone came into adulthood with a solid foundation of food
and cooking knowledge. Cooking and gardening were considered basic life skills. Not so anymore. Most kids—and a shocking number of adults—haven’t got a clue where food comes from, beyond the grocery store or restaurant, and this disconnect is making us sick. Rates of childhood and adult obesity are at record high levels.Type-2 diabetes (formerly known as adult-onset), heart disease, stroke are affecting kids, which was unthinkable not that long ago. Packed with 275 easy, delicious, family-focused recipes written by dietitians and Canadians who submitted their specialities, this book aims to change all that by providing accessible, delicious recipes, along with helpful tips and interesting facts. Registered Dietitian, Mary Sue Waisman, and the Dietitians of Canada want folks to re-connect with food, meet the men and women who raise and produce it, and come together as a family—shopping, cooking, and eating together—the way we once did. “Great things happen at the dinner table, and great tasting food keeps you there.” “My parents are Italian, and we sat down at the table together, every night, to homemade sausage, pasta my grandmother made, tomato sauce made from the tomatoes my father and grandfather grew; it was where I learned about life.” When Waisman had a family of her own, the dinner tradition continued. “Even now, my kids are in their 20s, and both away at college, but they always come home for Sunday dinner. Every Sunday!” And Waisman believes that parents have to lead by example. Parents who value food and dinnertime, raise kids who value food and dinnertime. They also raise kids who are healthier, happier, do better in school, and are less likely to get involved in risky behaviours, such as experimenting with drugs. Waisman wants readers to remember just how blessed we are in this vast and varied country. “We have so much wonderful food available to us here, we have got to celebrate good, Canadian food!”
MOROCCAN VEGETABLE CURRY Jennifer Miller, dietitian, Saskatchewan 2 tbsp 11⁄2 cups 4 2 tbsp 2 tsp 1 tsp 1 tsp 1⁄2 cup 1
canola oil 30 mL chopped onions 375 mL cloves garlic, minced curry powder 30 mL ground cinnamon 10 mL ground turmeric 5 mL cayenne pepper 5 mL vegetable broth or water (approx.) 125 mL eggplant, peeled and cut into 3⁄4-inch (2 cm) cubes (6 to 8 cups/1.5 to 2 L) 2 cups cubed peeled sweet potatoes 500 mL (1⁄2-inch/1 cm cubes) 2 cups chopped carrots 500 mL 1 1⁄2 cups chopped yellow bell peppers 375 mL 1 1⁄2 cups chopped red bell peppers 375 mL 1 can (19 oz/ 540 mL) chickpeas, drained and rinsed 2 cups diced zucchini 500 mL 1⁄4 cup raisins 60 mL 1 cup unsweetened orange juice 250 mL 1 package (10 oz/300 g) frozen chopped spinach, thawed and drained 2 cups couscous 500 mL
46 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
1. In a large Dutch oven, heat oil over medium heat. Sauté onions for 3 to 4 minutes or until softened. Add garlic, curry powder, cinnamon, turmeric and cayenne; sauté for 1 minute or until spices are fragrant. 2. Add broth and deglaze the pan, scraping up any brown bits. Add eggplant, sweet potatoes, carrots, yellow peppers and red peppers; sauté for 5 minutes. If vegetables begin to stick to the pan, add more broth.
nutrients per serving very high in: Magnesium, vitamin A, vitamin C, vitamin B6 and folate high in: Thiamine and niacin diabetes Food choice values:
Saturated fat Sodium
202 mg (8% DV)
Carbohydrate 57 g Fiber 8 g (32% DV) Protein
9g 102 mg (9% DV) 2.8 mg (20% DV)
SouL KItChen | DeliciOus liviNg »
HEARTY TEX-MEX BRUNCH EGGS desiree nielsen, dietitian, british columbia columbia Preheat broiler Baking sheet
bean MiXture 1
cupcanned or cooked black beans drained and rinsed (see tip, at left) 2 cups frozen corn kernels 2 cups cherry tomatoes, halved 2 tsp finely chopped jalapeño pepper 1 tsp curry powder 1 tsp chili powder
250 mL 500 mL 500 mL 10 mL 5 mL 5 mL
tortiLLa crackerS 2 2 tsp
large whole wheat tortillas butter, softened
eggS 1 tsp canola oil 4 eggs 1⁄2 cup shredded part-skim mozzarella or Cheddar cheese
5 mL 125 mL
1. Bean mixture: In a large saucepan, combine beans, corn, tomatoes, jalapeño, curry powder, chili powder and 1⁄4 cup (60 mL) water. Bring to a boil over mediumhigh heat. Reduce heat and simmer, stirring occasionally, for 20 minutes. 2. Crackers: Meanwhile, spread tortillas with butter. Place on baking sheet and broil for about 45 seconds or until golden and crisp. Set aside. 3. Eggs: In a large nonstick skillet, heat oil over medium-high heat. Fry eggs to desired consistency (they may be left sunny side up or turned over). very high in: Magnesium, folate, vitamin B12 and niacin high in: Zinc, vitamin A, thiamine and riboflavin
nutrients per serving Calories
Sodium 539 mg (22% DV)
diabetes Food choice values:
Carbohydrate 41 g Fiber 8 g (32% DV)
2 Meat & Alternatives
156 mg (14% DV)
2.6 mg (19% DV)
Portion size is key; we’ve lost sight of what a reasonable amount of food is.
Food is a wonderful topic; get talking!
many hands make light work; get the whole family involved in mealtime.
Take control of what you eat; cooking meals at home means you control the fat, salt, and portions.
make dinnertime a priority; if cooking healthy food as a family matters to you, you will make the time for it.
like the nice man in the orange bank ads says, ‘save your money’; cooking from scratch at home is less expensive.
Dietitians of Canada Cook! 275 recipes celebrate food from field to table By Mary Sue Waisman, MSc, RD Robert Rose, $29.95 dietitians.ca
Excerpted from Dietitians of Canada, Cook! 275 Recipes, Celebrate Food from Field to Table by Mary Sue Waisman & Dietitians of Canada © Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 47
« Delicious Living | Bits & bites
By Signe Langford
The Tefal Acti-fry A life well lived is not about deprivation, but it shouldn’t be loaded with greasy trans-fats either. Acti-fry to the rescue! With a mere spoonful of your favourite vegetable oil—we like olive or virgin canola—raw potato is transformed into perfectly crisp, golden fries, wedges, or frites – in a matter of minutes. Not just for fries, think of it as a counter-top, non-stick*, convection oven. We’ve tested it, and the one pot wonder, dishes up a complete dinner of skinless, organic chicken, potato halves, and broccoli florets in about 30 minutes. $299.99 at Home Hardware. t-fal.ca *NB: as with all non-stick surfaces, when heated, small amounts of toxic fumes (fatal to some pet birds) are released.
Three Farmers Camelina Oil
Genesis Today Noni Berry Juice It’s Dr. Oz’s new, favourite super-fruit, and that’s good enough to make us want to take a closer look. Here’s the buzz: Noni berry is being touted as a powerful antioxidant— a cleaner up of damaging free radicals—a booster of the immune system, an antiinflammatory, and seems to lower the incidence of several diseases including arteriosclerosis. Folks native to the Pacific Islands where this berry, also known as Indian Mulberry, grows have been eating it for centuries. So, while we’re all waiting on tenterhooks for the science to come in, can it hurt to give it a try? Available at Whole Foods, $34.99/32oz genesistoday.com
With a most intriguing flavour—think cauliflower with a nutty white sauce—this oil is one of a kind. It’s all-Canadian (grown in Saskatchewan), and virgin first cold-pressed, and did we mention it’s darn delicious? Extracted from a heritage grain—the seed of the camelina sativa plant—it’s rich in omega-3 and omega-6 fatty acids and has an abundance of Vitamin E. It’s shelf stable and heat tolerant, which means it won’t spoil as rapidly as some virgin oils, and it’s great for both cooking or as a finishing drizzle. $15.00/500mL online from threefarmers.ca
YOGA | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
Preserve Kitchen Tools Since 1996, Preserve has been reclaiming post-consumer plastic and paper and re-purposing it into good looking, practical products for the home. As an added bonus, should you bust a bowl, the products are also recyclable by mailing it back to the company or in communities that pick up #5 plastic from the blue box. One more thing to feel good about; everything is manufactured in the USA, so shipping miles are fewer and the carbon footprint is less. Set of 3 nesting mixing bowls, $24.99 Set of four measuring cups, $7.99 A selection of Preserve products are available at Whole Foods, or buy online at: preserveproducts.com
bItS & bIteS | DeliciOus liviNg »
LIQUID ASSETS: GREEN BEER By now most of us have heard the good news; beer (in moderation, of course) is good for bone density. Well, we say Sláinte! to that. And in honour of St. Paddy’s day, and the other 364 days a year, we’ve rounded up some organic brews that deserve a hearty cheers!
nIcKel BrooK orGanIc laGer By BeTTer BITTers BreWInG co. $2.50/473mL 5.0% Crafted in Ontario, this amber brew is full of toasted barley and roasted grain flavours with a touch of orange and spice. nickelbrook.com
BorIs BIo orGanIc Beer By BrasserIe savern $2.20/500mL 4.8% This lager imported from France is hoppy with hints of sweetness and lemon-y coriander seed on the nose. It’s pretty in pale gold with a foamy head. karlsbrau.com
duchy orIGInals orGanIc ale $3.35/500mL 4.7% From Prince Charles himself, this English pale ale is crisp, with aromas and flavours of orange and spice, hoppy bitterness and malty sweetness. wychwood.co.uk
mIll sTreeT orGanIc laGer $12.30 6/341 ml 4.2% This is the Toronto-based brewery’s original organic lager. Using only imported organic hops and malt to create a refreshing lager with a distinct, clean, crisp, European flavour. millstreetbrewery.com
small TracTor’s luG Tread laGered ale $15.60/4x600mL $5.2% These folks don’t put the word ‘organic’ in the name, because everything they make is.
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 49
Raw Emotion A young grill chef goes vegan and dives headfirst into the murky waters where animal rights and cuisine collide By Signe Langford
50 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
With the ink just barely dry on his first book deal, Doug McNish is one happy vegan. Now. Seven years ago Chef Douglas McNish was at rock bottom, addicted to painkillers, pounding back the booze, obese, and unhappy. In his early twenties, at 5’7” and 270 pounds, McNish admits he was living the sort of life that would have seen him dead before his 50th birthday. “I was taking about 30 to 40 painkillers a day. I smoked two packs a day, and ate tons of deep-fried foods and meat, including a large pizza to myself—every day! On top of that, I could pound back 24 beer or a 40-ouncer every night.” From the outside, it looked as though the young chef was doing everything right. He’d graduated culinary school, then went back for a hard-earned and prestigious Red Seal Certificate. He’d move around a bit, cooking here and there, gaining experience—cooking for celebrities at The Donalda Club in North York—and was now working hard and moving up, at Jump, one of Toronto’s top kitchens. And he fit in. Most cooks and chefs work hard, and play even harder. In a busy kitchen, heat, adrenaline and stress is the name of
Photo: Signe Langford
« DeliciOus liviNg | taSte maKerS
taSte maKerS | DeliciOus liviNg »
the game, so when the whistle blows, it’s party time—five, maybe six nights a week. “It was high-volume there; we could do 400 covers a day. I learned the most there of any place I worked, and I had gone from Garde Manger (cold prep and salads) to Chef de Partie (hot-station cook) pretty fast.” But it wasn’t to last. “I left there on pretty bad terms.” It was on the morning he woke up, realised he’d lost all of his stuff—knapsack, whites, wallet—somewhere, he was covered in blood and vomit, and didn’t have the foggiest how he got home. He didn’t make it in to work that day, or any day for the next three months. “This was my rock bottom, and I knew I had to change. I just wanted to be happy.” “So, I called my chef, and basically told him I was checking out from the world for a while. I had to go straight. I came clean to my folks (McNish was still living at home with his parents), and then locked myself in my room for three months.” That was in 2004. His parents were supportive and wanted him to check into rehab, but the 21-year-old was determined to do it on his own. It was unimaginably hard, and McNish was violently ill for weeks while the toxins moved through and out of his polluted body. But he kept himself holed up in his room, playing computer games, watching TV and videos, just staying away from drugs, booze, cigarettes and his old life. “I was still eating crap, but I started lifting weights and using a treadmill. I was feeling so much better, and I was even starting to lose weight.” McNish had always been
overweight. “I was unhappy at home. I never saw my dad, and I was always a fat kid. I was just never happy inside my own body. All the food and drugs were just to numb my sadness. To escape.” In his solitude, one of the videos he would stumble upon was PETA’s exposé, Meet Your Meat. “I saw people clubbing pigs with baseball bats, stabbing cows in the face with pitchforks. It was horrible, and I was working at the Air Canada Centre at the time, manning the grill and handling about 250 steaks a night. With every steak, I thought about the animals.” And that was that. He went vegetarian. “It wasn’t easy being veg in a sports arena. Everyone told me I was going to get sick, my teeth would rot, my hair would fall out.” Undeterred, he lost 50 pounds in 7 months. His hair didn’t fall out, he didn’t get sick, and he still has all his own teeth. But he was compromising his own beliefs and he was doing it for the money. “I was 23 and making about $55K, but I had to taste the veal jus to do my job. I was cooking with factory farmed veal, foie gras, and in my spare time, I was out there, protesting along side PETA for animal rights. I was the biggest hypocrite in the world!” So he put his money where his mouth was. “I quit and went to work in Kensington Market at Urban Herbivore where I was making $19K, but I was around ingredients I felt good about. I had to learn a whole new skill set and pay my dues all over again. But it felt great and I was having fun.”
CHEFS’ SURVIVAl KIT I AM REAdING Gordon Ramsay’s Playing with Fire I CAN’T GET THRoUGH THE dAY WITHoUT Good music I CoUldN’T GET THRoUGH lIFE WITHoUT Kale To RElAX I Exercise MY FAVoURITE CUlINARY dESTINATIoN Manhattan MY FAVoURITE KITCHEN Tool A Mandolin MY FAVoURITE HERB Thai or purple basil MY FAVoURITE SPICE Cumin MY MENToR I have two mentors: Arpi Magyar and Brian MacAskill MY FAVoURITE CHARITY The Farm Sanctuary MY FAVoURITE MEAl My breakfast smoothie MY FAVoURITE JUNK Food Well-made French fries MY CAN’T do WITHoUT CooKBooK The Millennium Cookbook MY WEAKNESS My stubbornness MY FAVoURITE VEGETABlE Black kale, because of both its versatility in the kitchen and its nutritional profile. It is good for breakfast as a drink, lunch or dinner as a salad and can be cooked any way you think of.
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 51
« DeliciOus liviNg | taSte maKerS
BLUEBERRY PEACH COBBLER For the FiLLing 2 2 2 1 1 3 pinch
cups peaches sliced, skin on cups peaches peeled and roughly cut cups fresh blueberries tsp cinnamon tbsp coconut oil tbsp agave nectar sea salt
For the cruSt 2 3-4 2 1 2 pinch
Sitting, crunched up, at one of the tootiny, wood-slab tables at his raw, vegan café, Raw Aura, McNish is a bright-eyed and energetic 28. He’s still stocky, but he’s turned all those late-night pizzas into muscle mass with running and weight training. There’s nothing about him to suggest his troubled past, save the full sleeve tattoos, but a closer look reveals no sculls and crossbones, no naked ladies, no bloody daggers, or names of broken-hearted girls, just an ever-growing still life of fruits and veggies and one angry cow. “I’m a better, happier, person. I learned how to love myself, and with this sort of cuisine, I’ve had to really be much more creative.” Using only raw or dehydrated ingredients means food is ‘live’, with all of its enzymes and nutrients intact. But on a blustery winter day will a wrap of avocado and sprouts cut it? McNish isn’t boot camp strict about his raw diet. “Sometimes I crave some steamed veggies and rice. So I have it.” And if it seems Superman-ish enough that the kid put himself through detox, he’s also one of the lucky few who has learned to drink in moderation. “I love wine, organic wine, and I can drink a glass now and then without going back. It’s painkillers I can never touch again. Not even an Advil. If I get a bad headache, I just live with it.” JOIN US ON FACEBOOK AND TWITTER FOR DAILY TIPS FROM OUR EXPERTS!
cups walnuts medjool dates tbsp ground golden flax tsp cinnamon tbsp coconut oil (optional) sea salt
1. Using a blender blend 2 cups peaches along with 1cup blueberries, cinnamon, coconut oil, agave and salt until smooth. Transfer mixture to a bowl and stir in remaining 1 cup blueberries and sliced peaches.
2. In a food processor add in the walnuts and pulse until crumbly but not tiny pieces. Add in the dates salt and cinnamon and continue to pulse until the mixture comes together and no large pieces of the dates remain. Transfer this mix to a bowl and stir in the ground flax and coconut oil. (optional). 3. Assemble the cobbler by placing the first mix into a dish of choice and top with the walnut crust. Sprinkle with cinnamon to garnish.
CASHEW RICOTTA RED BEET RAVIOLI CHEESE 1/2 cup red pepper 1/2 tbsp dry dill 1/4 cup lemon juice 2-3 garlic cloves 1/2 tbsp salt 1 tbsp nutritional yeast 2 cups cashews, soaked for 30-45 minutes 1. Add the red pepper, dill, lemon juice, garlic, salt and yeast into the food processor. Blend until all the ingredients are smooth. 2. Add in the soaked cashews and blend until the cashews are broken down into a “cheese” like consistency. Taste for seasoning.
1 1 1 pinch
large red beet tbsp olive oil tsp lemon juice of sea salt
1. Peel the beet and using a mandolin slice into very thin rounds. After approximately 20-30 pieces have been sliced marinate in the salt, lemon and olive oil for 15-20 minutes. This will allow the beets to soften up. 2. Once soft, place 10-12 slices of beet on the workspace and fill each with a tbsp of cashew ricotta cheese filling. Place the remaining slices of beet to top each ravioli and using fingers seal off in traditional ravioli form. 3. Lay the beet ravioli on a plate in desired fashion. Garnish with the red pepper marinara sauce and any other fresh herbs or greens that you have on hand.
RED PEPPER MARINARA 1 cup 1/2 cup 2 cups 1 cup 1–2 1/2 tbsp 1/2 tbsp 1 tbsp 1/8 cup
red peppers, chopped soaked sundried tomatoes fresh tomatoes, chopped olive oil garlic cloves sea salt nutritional yeast dried basil or ¼ cup fresh basil leaves sundried tomato soak water
1. Blend all ingredients in a high-powered blender until smooth rich and creamy. Taste for seasoning.
Garnished with kale chips
52 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
RAW AURA, 94 lAKESHoRE Rd., E. MISSISSAUGA, 905-891-2872 RAW-AURA.CoM
FueL | NutritiON »
Fresh, Healthy, Handcrafted Foods Soups & Stews • All natural, fresh ingredients • No gluten, dairy or yeast • No preservatives • Local and GMO free • Vegetarian/Vegan
hallskitchen.ca SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 53
« eN-lighteN uP
“As long as your asanas don’t conflict with mine.”
A Yogi for our Times BIKRAM CHoUdHURY loVES BENTlEYS, BlING ANd SHoPPING, MAKING HIM THE SPIRITUAl GURU FoR THE CoNSUMER AGE By Fleur Britten
“I still have a 10-pack!” The bad boy of yoga, Bikram Choudhury, keen to prove he’s defying his 65 years, leaps up like a coiled spring from the sofa of his luxurious Park Lane suite, and yanks up his disco top to reveal a yoga-trim torso. The Beverly Hills-based yogi teaches wearing nothing but a little Speedo, a radio mic clamped to his head, à la pop star. He owns a fleet of 40 Rolls-Royces and Bentleys, and commands a global army of acolytes sweating it out to his copyrighted hot yoga™ sequence in 40°C studios, and he’s sufficiently famous to ditch the surname. The man is his own best advertisement. He insists he never gets sick, doesn’t sleep,
54 yoga | WWW.SWEATEQUITYMAGAZINE.COM | SPRING 2011
and doesn’t eat much, just a little protein in the late evening. But then, the Calcutta-born yogiraj may not even be 65. “I don’t say my date of birth,” he smiles enigmatically. But it’s on your website; 1946. He won’t budge. “I feel 20 years old!” he declares emphatically. Tennis pro Andy Murray raved about it after taking it up this year; he insists the toughness of the practice builds his mental strength. The Williams sisters also do Bikram, as do the New York Giants. And George Clooney. And Madonna. Bikram Yoga, now with more than 4,000 studios worldwide, is seen by its legions of devotees as a cure-all. The Bikram Yoga website features testimonials covering more
Illustration: Jason Horning
than 50 ailments; as diverse as tinnitus, kidney cancer, anorexia and hepatitis C, that have miraculously improved or cured by practicing Bikram yoga. “It is beyond medical science,” Bikram shrugs. He tells me how NASA scientists tested Bikram Yoga on osteoporosis patients for eight months, seeing a “100% improvement,” but, his eyes widen, “they couldn’t write a thesis on how this happened. I prove this every single day.” A yoga prodigy, Bikram was spotted at the age of four by the yoga master Bishnu Ghosh, who is next to God in the yoga world, and from the age of thirteen, won the All-India Yoga Championship for three consecutive years. He headed to Hollywood in 1971 to set up a yoga studio. Now a multimillionaire, he is the exemplar of the American dream. So, how much is Bikram Choudhury worth? “Priceless,” he beams. “I ask you a question. What is the worth of one human life?” Well, priceless. “So all the money in the world can’t price Bikram.” Ballpark? “Millions, millions.” Last year, The Wall Street Journal estimated his wealth at a cool 7 million, but he has previously admitted earning that in a month. It’s the money that gives him the badboy tag. Yogis are supposed to be spiritually rich, not materially. And it’s just not the yogini way to copyright and profit wildly from an ancient practice that has always been free to everyone. In 2002, he succeeded in extending that copyright to his style of yoga: 26 poses and two breathing exercises performed in a specific order. He teaches in a room heated to 40°C. According to his website, bikramyoga.com, and contrary to popular misconception, the sauna-like atmosphere keeps the body from overheating and helps to reorganize the fat in the muscular structure. Having a copyright protects Bikram’s style and more significantly, the income he derives from the global yoga empire he’s built. Bikram detractors accuse him of being spiritually bankrupt, materialistic,
an egomaniac. But Bikram laps up the attention: “So, a lot of people criticize Jesus. Is he bothered?” he says. “I am a super-duper-duper-duper star.” The super-duper star yogi lives in a 10,000-square-foot mansion with his yoga-champion wife, Rajashree, their daughter Laju, 19, and son, Anurag, 17. He’s happy to admit that his one vice— he doesn’t even drink tea or coffee—is shopping, with a special weakness for fine cars and fancy watches. “The critics are just totally ignorant,” he says warmly. “I am not interested in material wealth in the way they think.” What with working 24-hour days, there’s just a little time left for the Hollywood scene. Bikram is like a brother to Randy and Jackie Jackson. Bikram and Michael had been friends since the King of Pop was 12½. Bikram believes he could have saved Michael from his tragic fate. Ditto Diana, Princess of Wales, with whom he once dined. “For me, piece of cake, but I cannot chase them. They have to come to me.” Michael, he says, was too shy to attend his classes, and Bikram will not do private sessions. (The last person to receive such an honour was Nixon). The real disease here, reckons Bikram, is ego. “The biggest problem is them thinking, ‘I am Elvis Presley, I am the biggest superstar.’” And Bikram Yoga is the antidote. “I make you forget who you are.” Curious, coming from a man whose ego seems as robust as the man himself. “No,” he says, shaking his head, “that is not my ego. That is my confidence. If I had ego, I would not talk to you.” He explains that we Westerners have the idea of a yogi all wrong. It’s not about humility at all, he claims. “Do I look like an Indian yogi? I look like a rock star, right? I am a real yogi because I don’t pretend. A yogi never lies, never hurts another soul; he turns the other cheek. I do that. I even teach people, that’s why I’m Bikram and the whole world follows me.” “I guarantee you, yoga will compete with computers, music, sports, automobiles, the drug industry,” Bikram says, “yoga will take over the world!”
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | yoga 55
eN-lighteN uP »
Do loVE IS A FoRCE To BE RECKoNEd WITH.
yoga. Blond ambition Rob Riches, international fitness model and trainer is stoked about his new found love affair with yoga, his newly opened LA training studio and the huge possibilities for 2011! Photos: Liana Louzon
hair & makeup: Sarah Scotford
THE BREATH IS EVERYTHING.
WHERE THE BREATH, MOVEMENT, AND LOVE COME TOGETHER.
Work out. MoVE IT oR loSE IT.
FLIP OVER FOR YOGA
Yoga · Fitness · Lifestyle BIKINI READY WORKOUT phase one
5K PREP Spring into
that will make 6 moves you faster
THE GIRLS OF CROSSFIT in search of Fran, Helen, Cindy…
California brawn put to the test!
TIPS GREEN LEADERS Supporting conscious businesses
SPRING 2011 WWW.SWEATEQUITYMAGAZINE.COM
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Featured: Craig Hall, Soloist – New York City Ballet Photography: Marc Von Borstel © Dimensions 100 Inc.
We welcome you to experience the world of MPG. Visit us at The Yoga Conference & Show in Toronto April 14 –17, 2011 Booth #601 Shop online at
6 NUTRITION 18 / Whole Health
12 FITNESS 4 / ION Fitness
A Day with Rob Riches
9 / Gear Active Cotton
20 / Review Mat, Water Bottle, Lululemon and… Fish Oil?
21 / Fuel Avocado Wild Blueberry Smoothie
DO YOGA 22 / Yoga for Athletes
6 / Fitness
10 / Sweat Bikini Ready Program Phase One
Runners 5k Prep
12 / Sweat
FLIP THIS MAGAZINE OVER TO CHECK OUT THIS ISSUES’ SWEAT EQUITY YOGA
Take 10: Guaranteed Bigger Biceps & MY Pt Girls of Crossfit
14 / Sweat Judge Me by Results
21 COVER PHOTO CREDITS Model: Ashiko Westguard photo: Kristof foto-studio.com hair & makeup: Sarah Scotford
15 / Mind Matters Renew, Refresh & Reclaim your Positive Outlook this Spring
16 / Sports & Science Using the Shoulders to Deepen Uttanasana
17 / Sports & Science The Risk to Benefit Ratio of the Barbell Bench Press
2 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2011
CHECK OUT THE OTHER SIDE OF SWEAT EQUITY
YOGA BUSINESS OF YOGA CHEF IN THE RAW FASHION GURU
FLIP OVER FOR FITNESS
13 / W.O.D.
Yoga · Fitne ss · Lifestyle
YOU NEVER FORGET YOUR FIRS
…on the matT TIME
CHEF IN THE RA Doug McNish W
Fit Men GOTSTYLE
BUSINES OF YO S Take your GA asa
To The bank
5 Best Spa Trea tments
YOGA FOR DETOX
MOVES TO CLEANSE YOUR BODY AND SOUL
W REFRESH RECLAIM Cayman Islan d Retreat
YOGA FOR DETOX
SPRING 2011 YMAGAZINE.COM
EARTH DAY »
Toronto joins the world in celebrating Earth Day and focusing on how to better care for our planet. April 22nd, a Friday. Another day in another week. We’ll all go about our daily routines in much the same manner as we always have, give or take a few detours that circumstances demand. The weather’s more or less the same as yesterday. True, there’s a slight haze today, but nothing to be worried about. The traffic. Ah, the traffic’s worse if anything. Thankfully no horns blaring or the cacophony would be unbearable. But the swooshing, cool wind the car AC throws up at full speed makes the jam only slightly irritating. Nothing changes at work. There’s always some crisis waiting on the table even as the hum of the PCs and Macs and the clicks of keyboards churn out solutions. The luminescence of tube lights, whirring of photo copiers and fax machines and the constant ringing of the telephone complete the picture of normalcy. Just like coming in, the drive home is irritating, only this time more so because not only are we tired, the strain of car headlights
and the sheer volume of traffic is grating. Others feel that way too because you can hear horns at this time. And this time the AC isn’t of much help. Isn’t the TV the most wonderful thing invented? Just plunk yourself in front of it the moment you reach home and the shifting images tend to suck out the tiredness from your body. It doesn’t matter what you watch as long as it’s switched on. And then before you know it, you’re ready to call it a day. Earth Day is over. Not
that it would have made any difference to your routine, would it? But your routine makes a difference to the earth. A simple thing like switching off the TV can make the earth a better place. One that is more secure and healthier. It’s your choice. Tomorrow could be a different day. Find out how you can make Earth Day and every other day… a bit more sustainable and lighten your impact on the environment. earthday.org
SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 3
« FITNESS | I-oN FITNESS
a day wiTh rob riches CROSSFIT, MMA & YOGA
i-on fiTness In an endless search to find the best workouts in the GTA, Rob Riches our cover model agreed to be our first “guinea pig” and be taken through the paces by some of the city’s top trainers.
HOW IT WORKS: Each issue we find a new guinea pig , feature a new trainer and a different set of workouts or disciplines for our readers, in our endless search to Sweat the City!
It’s early on the first cold day of the season winter’s coming. It’s just after 8:30 a.m. and I’m on my way to a video shoot, and it’s not just any video shoot either — this one took our publisher, Fred Antwi, a year to plan. As I come bursting through the doors at CrossFit Toronto in the city’s East End, I’m greeted by Rob Riches who immediately smiles at me. He was flown down from Cali., stoked to be working with Sweat Equity. The day’s shoot will chronicle him going through three workouts: CrossFit, MMA and Ashtanga yoga. Only he doesn’t know it. All he knows about our shoot is that it’s documentary style and we’ll be putting him through the paces of three very different disciplines, each with benefits that could add value to his regular fitness routine. We’ve told him that it’ll be brutal and a testament to his physical prowess and mental mastery but still, he’s game!
4 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2011
If you’re not familiar with Rob’s career, the rundown is that he’s a 28-year old graphic artist from the UK who moved to Los Angeles four years ago to pursue fitness as a full time career. But trust me, that’s an insanely condensed bio for this young entrepreneur. Rob has made a career as a cover model, personal trainer and fitness competitor and also runs a growing online personal training business. Rob is about to endure his first fitness challenge for the day, at CrossFit Toronto with John Vivian. An intense crossfit w.o.d. — Betty’s her name and pushpress and boxjumps is her game. Next we venture to Xtreme Couture MMA to see if this buff body has any takedown moves. Finally we embark on a mission of OM. Taking Rob to The Yoga Sanctuary Danforth to stretch it out with Claudio Batista. See how the brit fared at sweatequitywebtv.com.
photo: Kristof foto-studio.com
By Sandy Braz
coaches in the world, Charles Poliquin author of 600-
34th Annual Convention and Exhibition
plus articles and 10 books. For info go to canfitpro.com
Total Health 2011 our nation’s premier national health
CANFITPRO ONE-DAY PERSONAL TRAINING EVENT
Learn from one of the most accomplished strength
TOTAL HEALTH 2011 NORTH AMERICA’S PREMIER NATURAL HEALTH SHOW
show, will celebrate 34 years of striving to make a dif-
THE GAME OF LIFE RUN/WALK — TORONTO
ference in the world, bringing cutting edge knowledge to the public by the leading innovators in the natural health
Commonwealth Games Canada (CGC) will team up with
and fitness industry.
The Running Room for an event to raise awareness
about CGC’s International Development through Sport activities. The Game of Life Run/Walk will take place in both Toronto and Calgary. Participants can choose to walk or run a 10k or 5k distance. All funds raised will go to support Commonwealth Games Canada’s
GET RIPPED AND READY! IDFA Novice Bodybuilding Figure & Fitness
International Development through Sport programming
Model Championships — Toronto International Drug
throughout the Commonwealth.
Free Athletics (IDFA) is committed to promoting drug
For race details and registration, please visit
free (natural) bodybuilding worldwide through educa-
tion, awareness, camaraderie and community involve-
ment. Go to idfa.com for details.
ROBB WOLF PALEO SOLUTION SEMINAR
Spend a full day with Robb Wolf — crossfit’s nutrition guru — learning the art and science of performance
GO THE EXTRA MILE! BIKE 4 BETTY
You’re invited, along with your family and friends to get
nutrition. The seminar will include lecture and theory
out your bikes and join in a ride on Sunday May 29th for
of performance eating, recovery, and optimizing health
the 4th annual Bike 4 Betty.
and longevity. The practical implementation of Paleo
Helping to raise funds to go the extra mile for Trillium’s
nutritional concepts to support fat loss and muscle gain
Betty Wallace Women’s Health Centre & Betty & Buster
while improving athletic performance. To be held at
Lockwood Cancer Detection and Treatment Centre.
Westin Harbour Castle 1 Harbour Square Toronto, for
For more info go to bike4betty.com
more info go to robbwolf.com
MMA GIVES TORONTO THE TAKE DOWN! The Rogers Centre will host the first UFC match April 30th After a long battle that seemed as pointless as trying to beat Georges St-Pierre, the Ontario government finally relented earlier this year and said they’d allow MMA fighting in the province. UFC president Dana White says in anticipation of what promises to be one of the most historic events in UFC® history, UFC 129: ST-PIERRE VS. SHIELDS on April 30, 2011, will be “massive”. Meanwhile, for people who (inexplicably)
aren’t fans of watching grown men wail on each other, we’d suggest preparing for a weekend away late in April. Not that we expect G20-style chaos, but for the day of, at least, there may be some violence seeking and testosterone-fueled craziness. Come to think of it, it just might look a lot like the G20. Tickets range from $300-$800 on the floor and from $50-$225 in the stands and can be purchased at all Ticketmaster locations and at Rogers Centre Box Office – Gate 9.
spring 2011 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 5
I-oN FITNESS | FITNESS »
« FITNESS | FEaTURE
5k prep use This 5K Training schedule To increase running speed and iMproVe running TechniQues By Ray Fauteux
How you prepare for your first 5K run will in a large part depend on your prior running experience. You may possibly have been running for fitness in your background--maybe even for years--but as of yet, you have never entered an organized event. Training at small runs such as 5K runs can help you improve running techniques and train for a marathon as well. For the sake of this article, let’s assume you have done a little running. Perhaps you’ve been doing easy runs of maybe 15-20 minutes 2 or 3 times a week. However, you have decided that you want to challenge yourself further and saw the notice for the 5K run and decided you would enter. Let’s assume this is your first 5K run, and the first time you have ever entered an actual organized race. You probably want to learn how to run faster and how to run properly, right? A good first step is to pick up a copy of Beginning Jogging and Running Guide; even if you’ve been running for a while, the tips in this book will help you train efficiently and safely for any situation. Here are some tips and a 5K training schedule to help you when you’re training for 5K races:
6 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2011
the key to trAining in the eArly StAgeS of your prepArAtion iS to tAke it Slow And eASy. I feel that 3 months is about the perfect amount of time to properly prepare for your best possible showing, come race day. By trying to do too much too soon, you risk injury and injury is a way of discouraging people from taking up a sport they could well come to love. Use these running tips to help you train for your race. for the firSt 4 weekS, plAn on trAining 3 tiMeS per week. Note that you are training for a 5K now and not jogging. The idea is to give yourself a rest day in between run days. This is especially important in the early training weeks. for eXAMple Run Tuesday, Thursday and Saturday. Rest Monday, Wednesday, Friday, and Sunday. Don’t worry about how far you are running. Focus on the duration of your runs. That will make planning your training program that much easier.
FEaTURE | FITNESS »
during the 3 MonthS of trAining, plAn your longer runS for the weekend. So I would suggest this for your first month: Tuesday-15 minute run. Thursday-20 minute run. Saturday-30 minute run. your Second Month of trAining, you will Begin to get A Bit More SeriouS and increase running speed and times and run 4 days per week. Tuesday-20 minute run. Thursday-25 minute run. Friday-30 minute run. Saturday-35 minute run. Sunday, Monday, Wednesday — rest days. Note that you always take a rest day “after” your longest run. Do this whenever you train for a race of any distance. Recovery time is vital. your two BiggeSt weekS of trAining of the 12 weekS will Be weekS 9 And 10, the first two weeks of the third month. For those two weeks only, you will train for 5 days and rest for 2. Monday-20 minute run. Tuesday-25 minute run. Thursday-30 minute run. Friday-20 minute run.
Saturday-40 minute run. Wednesday and Sunday — rest days. Note a few things here. You have a rest day in the middle of your training week. This is your mid-week recovery day. Also, you have a short run the day before your longest effort of the week. You have a rest day “after” your longest run.
froM the StArt of week 9 (ABove), Begin to do your runS A Bit fASter thAn your norMAl pAce of the previouS weekS. Also, do your long Saturday 40-minute run a bit faster than the other four runs of week 9. You are gearing up now for your race day. You want to get some idea what it is like to maintain a steady pace throughout the 5K race. week 10 iS eXActly the SAMe AS week 9 eXcept for one thing… Your Saturday run will be 50 minutes at a good steady pace. I believe in over-distance training and it has stood me in good stead in my 30-year endurance racing career. The 50 minutes you run on this last big training day will be longer in time than your actual race. When that run is done and you feel like you are ready, there is just one thing left to do… Taper. Cut your training down for the next two weeks leading to your race. reSt.
spring 2011 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 7
« FITNESS | FEaTURE
week 11 will look like thiS. Tuesday-run 25 minutes. Thursday-run 25 minutes. Friday-run 20 minutes. Saturday-run 35 minutes. Monday, Wednesday, and Sunday — rest days. Note that you are back to 4 days training and your long distance is reduced.
Prepare to Experience
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www.360conditioning.com 8 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2011
week 12 will Be your finAl week of prepArAtion And will tAke you into your rAce dAy. Assuming you are racing on a Saturday, your last week will look like this… Monday-run 25 minutes. Wednesday-run 20 minutes. Friday-You are going to run 10 PUPS. At least that’s what I call them. They are really called ‘pick ups.’ Not really sure why. Just go with me on this. It’s the day before your race. Go outside, or on an indoor track and do a 5-minute warm-up run. Then do your PUPS. Run a good brisk, (faster than you normally run) 10-second spurt. Use your watch. Rest for 20 seconds and do it again. Ten times. Do a 5-minute cool-down run. It will take you 15 minutes. thAt’S All. your trAining iS done! You are ready for your best possible 5K race. Many people tend to take a day off the day before a race. I don’t agree with this. Have an easy week and take the day off “two” days before your race. By going out the day before your race and doing the ‘pick-ups,’ you are staying sharp for the race. You are also reminding your body that you will be asking a bit more from it the next day. Now you know how to train for a 5K run! Good luck with your first race!
GEaR | FITNESS »
Vital Equipment… Core and
Centre yourself. Stabilize your core. You’ll have more strength, more power, more energy, more freedom to move, to workout, to strike. Ask any ballet dancer, yogi, martial artist, even weight trainer, and they’ll all tell you the same thing; when you are centred and stable, you are a force. You’ll perform better, last longer, recover faster. ACSkins breakthrough product, The Lock Core Compression Short, for men and women is a first of its kind. It’s a garment, but think of it as a patented, engineered piece of equipment. For men, it holds all your junk in place so your hips, stomach and core are secure. For women, it pulls your tummy and hips in tight to your core, yet both versions leave your legs free. Marathoner, John “The Penguin” Bingham gave The Lock a trial run at the San Diego Rock and Roll Marathon, and was impressed. “The Lock is the most innovative running product I’ve seen in twenty years.” Yusuf Omar President & CEO of The System describes it this way. “The ACSkins Lock supports the pelvic floor region and prevents you from losing pelvic floor stability, which in turn, help’s you lift and move better.” As for tops, ACSkins listened to consumer focus groups about the shortcomings of polyester for working out, and responded with Active Cotton. In May of 2008 Active Cotton was featured as a Top Innovative Product in Apparel Magazine for fabric development. In
2009, The Outdoor Retail show in Salt Lake City wrote “Move over merino – cotton is the new performance fabric!” Many ACSkins tops and bottoms feature Active Cotton, with it’s signature characteristic of moving moisture away from the skin. Unlike some competitor’s cotton or polyester wicking—which just spreads sweat all over the fabric—ACSkins garments take the sweat away from the body, drawing it to the exterior of the garment, where it can evaporate, leaving you drier and more comfortable. ACSkins is garnering rave reviews from athletes to yogis, marathoners to fashionistas who break a sweat. They outfitted three hundred serious runners at the North Carolina State marathon championships with Active Cotton tops, then asked them what they thought. A staggering 78 percent (that’s 4 out of 5) preferred ACSkins to synthetics. Eighty-two percent said they would recommend ACSkins to fellow athletes and 88 percent said their shirts were less saturated than their usual poly performance shirts. The more you wear ACSkins, Active Cotton, the better it feels, the better it performs, wash after wash. On hot days, it will move the sweat away from your skin so it can evaporate and keep you cool. On cold days, in the shade, wind or on the ice, it’ll keep you warm without the “chill factor”, and it’s antibacterial for life, so it won’t smell. ACSkins…The most comfortable workout wear you can imagine. acskins.com
spring 2011 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 9
« WORK OUT | SwEaT
BIKINI READY PROGRAM PHASE ONE are you ready To be proacTiVe This year? Try This seQuence To geT yourself beach-ready. by Brent Bishop
JUMPSTART YOUR METABOLISM TO BURN CALORIES. INCINERATE FAT AND LOOK GREAT NAKED. HAVE ENDLESS ENERGY. HAVE PEOPLE ASK YOU HOW YOU GOT SO RIPPED. BECOME A FORCE OF CONFIDENCE & INSPIRATION.
ThE DEETS: program length: 45 Days workout duration: 30-40 minutes workout frequency: 3-5 days per week level: can be scaled from beginner to advanced result: Rev metabolism, drop 10 lbs. of fat, look ripped, and maximize performance
ThE GaME PlaN:
Its foundation is based in progressive challenge and variety to continually shock the body, producing powerful results – fast! PhaSE oNE RoUTINE: progression goal: increase weight used progressively through weeks Additional: 30 minute jog or 30 minute cardio, two times per week
#1 DRoP lUNGE wITh ShoUlDER PRESS Hold dumbbells at shoulder height in lunge position Drive up through left heel, simultaneously press weights overhead. Repeat all reps then switch leg position. 15 reps per side. tip: Perform in front of mirror to ensure your hips face straight ahead. Use a weight that is challenging to finish the last few reps
It takes hard work, dedication and consistency to achieve the shape you desire.
10 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2011
#2 MED-Ball SQUaT ThRUST Hold med-ball at chest level in squat position. Jump out of squat into a wide foot position, pressing med-ball overhead. Drop back into starting position absorbing your landing to 90 degrees. Use approx. 8-14lbs med-ball. 20 reps. tip: Maintain weight distribution on heels and mid-foot. Moving quickly through reps will increase intensity.
#3 DYNaMIC haND PlaNK Form a triangle on floor with thumbs and index fingers Keep feet wider than shoulder width and hold core tight Quickly bring one hand off ground, driving the elbow up as high as possible then return to the ground Alternate 15 reps each side (both hands = 1 rep) tip: Limit any movement of your hips to maximize exercise.
photo: Kristof foto-studio.com fitness Model & Athlete: Kim Hamill
We would all love to embody these sentiments. But to get there, you need to be willing to start here — and now! The problem is, people often lack the motivation, guidance or just don’t move out of their comfort zone. Here is the first phase of our two-part, 90-day program that will not only get you started but is designed to blast fat and tone muscle without leaving you trapped for hours in the gym.
SwEaT | WORK OUT »
#4 TRIPoD From crouched position, push off one foot and extend opposite leg. Extend entire body parallel to the floor while balancing on the one leg. Alternate sides for 8 reps per side tip: Extend parallel to floor while keeping both hips level and supporting knee slightly bent to maximize form and balance.
#5 MED-Ball DEPTh PUSh UP Keeping chest directly above the hands slowly lower into deep push up. Return to starting position. 15 reps. tip: Keep the core tight – try from the feet and then drop to knees when form is lost. Increase difficulty by elevating one foot.
rest for one to two minutes, then repeat the entire five-exercise sequence for two to three sets.
Brent Bishop, BcS kinesiology. A highly sought after personal trainer and coach, author, actor, fitness model, host of the series Body Fuel, and fitness expert on CTV’s Marilyn Denis Show. He is the owner of Think Fitness Studios. Bishop is also the author of his soon to be released book, The Think Factor, a practical model for healthy living and optimal performance. Thinkfitnessstudios.com
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spring 2011 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 11
« WORK OUT | SwEaT
guaranTeed bigger biceps!
My pT My P/T is a place where each issue, SE features the best of the best of personal trainers. You can call it the ‘go-to place’ to find the most qualified and experienced trainers of the GTA who will get you reSultS!
PAUL DEANGELIS credentiAlS
Strength and Conditioning Coach ,IAAS, POSE Level 2, Indoor Rowing and 11 Crossfit certifications. Member of the Crossfit Endurance headquarters certification staff.
Sometimes, life can get busy and when that happens you have two choices; avoid the workout completely or modify it to fit your schedule. Do these three bicep exercises as a circuit, performing each exercise one after another. Go none stop for 10 mins and feel the burn!
2 rounds total: 500m Row Rest 30seconds:
repS: 10 reps (or as many as you can do) SetS: 3 sets Quick tipS: Squeeze your biceps as hard as you can at the contraction point of each movement.
1. STANDING BARBELL BICEP CURLS: The first exercise in the workout will consist of a compound movement. The barbell bicep curl is a great exercise to recruit the most muscle fiber activation within the least amount of time. After warming up, jump into the exercise and perform 10 reps with good form.
2. STANDING DUMBBELL HAMMER CURLS: The standing dumbbell hammer curls will allow you to work your forearms as well as work your bicep muscles from a different angle. Developing your forearms will compliment your biceps and balance your overall arm proportions.
3. ARM DUMBELL CONCENTRATION CURL: This exercise should be positioned as a finishing movement at the end of your bicep workout. It focuses primarily on the peak contraction of the bicep muscle which gives the arms that coveted full round bicep appeal.
2 minute AMrAp (As many rounds as possible): 5 x pull ups 10 x box jumps (20”/16”) Rest 30 seconds 2 minute AMrAp: 10 x KettleBell Swings (American variation) 24kg/16kg 10 metre tire flip Rest 30 seconds 2 minute AMrAp: 20 x Double Unders 10 x Wall Ball Shots (20lb/14lb) Rest 30 seconds 2 minute AMrAp: 10 x GHD situps 10 x Clean and Jerks (95lb/65lb) Rest 30 seconds repeat for a second round.
12 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2011
photo: Liana Louzon Model: Joey Vaillancourt hair & Makeup: Sarah Scotford
total Balance 208 Wyecroft Rd., Oakville, ON 905 3371128 totalbalance.ca
w.o.D. | WORK OUT »
crossfiT sTudios toronto
CROSSFIT COLOSSEUM crossfitbattleground.com CROSSFIT TORONTO crossfitto.com ACADEMY OF LIONS academyoflions.com CROSSFIT QUANTUM crossfitquantum.com CROSSFIT GYMS crossfitgyms.ca Burlington
BURLINGTON CROSSFIT burlingtoncrossfit.com CROSSFIT CONNECTION crossfitconnection.com CROSSFIT ALTITUDE crossfitaltitude.com oAkville
TRANSITION CROSSFIT transitioncrossfit.com CONKER FITNESS conkerfitness.com
CrossFit GIRlS oF
The “Girls” are the benchmark CrossFit workouts. Why are women’s names selected as titles for the workouts? Greg Glassman, CrossFit founder explains:
ELEMENT CROSSFIT elementcrossfit.com SQUARE ONE CROSSFIT squareonecrossfit.com CROSSFIT MISSISSAUGA crossfitmississauga.com Milton
FIRE POWER TRAINING firepowertraining.com
“We remember the workouts a lot easier when they have a girl’s name tied to them, similar to hurricanes and tropical storms. The drawback is when you come home and tell your wife it only took you 15 minutes to do Helen you get slapped!”
photos: Alleh Lindquist
CROSSFIT BATTLEGROUND crossfitbattleground.com
To view the full workouts go online to www.sweatequitywebtv.com/iwod Each issue we Sweat the City in search of the girls of crossfit! Stay tuned!
spring 2011 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 13
« WORK OUT | SwEaT
The professionals & Their clienT success sTories Before
By Wayne Forsythe
client: Tracy Garey personal trainer: Wayne Forsythe company: Paradigm Fitness
Years ago, when I was taking my NLP course, my teacher, Elizabeth would issue the same command every 20 minutes; “Change Now!” And every 20 minutes we would dutifully pick up our books, bags, coats, whatever, and move to another chair. In that eight hour class, we must have moved two dozen times. It was a nuisance, a pain in the butt and very uncomfortable for everyone in the beginning, but after a few days, it stopped being an issue, and just became habit. A good habit, as it turns out. I get my clients to understand that we can’t do the same exercises, same rep schemes or keep to the same diet all the time, because the body doesn’t respond to being in an homeostatic state. If you want to succeed in changing your body you must be willing to mix it up. OK, not every 20 minutes, but you get the idea.
wayne forsythe, BSc — is a Cooper-PTC and I.S.S.A. — SCC certified Fitness Consultant and personal trainer/founder of Paradigm Fitness. For more information visit: paradigmfitness.ca
CALLING ALL TRAINERS! Do you have a client who has overcome the odds to achieve new heights in health and fitness? Send your story to firstname.lastname@example.org and you and your client may be featured in an upcoming issue of Sweat Equity.
Tracy Garey is a well-traveled fitness buff. She was a competitive gymnast when she was younger and has maintained an exercise routine throughout her life. When we met she had already competed at high level fitness competitions. Her last show was two years ago at the Canadian Championship, where she placed but didn’t win. The judges gave her some feedback on how she could improve. When we met she had already begun dieting for an upcoming show, but she wasn’t achieving the form, judges were looking for. So we quickly revised her plan of action and within weeks she was seeing great results.
THREE-STEP ACTION PLAN Step 1: Muscle Definition – strengthening weaker body parts with slightly heavier
14 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2011
weights. 8-10 reps, 4 sets, 3 workouts a week. Maximum Tension on each and every muscle group. Step 2: Maintaining Muscle Definition — is a crucial step. I had to increase her cardiovascular output to drop body-fat, but maintain as much lean muscle as possible. 12-15 reps, 4 sets, 4 workouts a week. Step 3: Muscle Separation — is the step where we create a fat-burning environment with her diet and workout regiment. Up to 50 reps, 5 sets, 4 workouts a week.
OVERCOMING OBSTACLES Each and every client is different depending on the amount of time they can devote to working out. Clients like Tracy have to juggle a regimented family life that includes getting her two kids to several different places every day. For people who compete at a high level, each workout and nutrition program is completely different—not everyone can eat chicken breast and broccoli during their meeting at work. For Tracy I had to look at her overall daily agenda with her husband and 2 little girls. Once I had a clear understanding of her activity and family commitment pattern, I was able to develop a plan, work it, and revisit it as needed.
RESULTS Once the plan was set in place, Tracy saw the goal met in her mind’s eye, and all that was left to do, was show up at the event, have fun, and await the results. Tracy went on to compete in two shows back to back. She placed second in the Master’s Show at IDFA and also won the open class at IDFA. Two weeks later she won the Master’s at UFE and placed Second in the open class at UFE.
MIND MaTTERS | WORK OUT »
RENEW, REFRESH & RECLAIM your posiTiVe ouTlooK This spring walk before you run; and start with these four baby steps By Dr. Karyn Hood, C.Psych
Are you so over winter? Ready to trade in the winter blahs for a fresh spring outlook? What feels like endless months of sleet, snow and slush takes its toll, and can sap the motivation that fueled your New Year’s resolutions for self-improvement. Take these four steps to heart; refresh your perspective and reconnect with your goals.
photos: Tim Bermingham Model: Suz Lill
GET YOUR HEAD BACK IN THE GAME Before you can recommit to your resolutions, you need to get back in touch with what really motivates you. Maybe you want to get 8 hrs of sleep a night, run a half-marathon, fit into your old jeans, or learn to meditate. Whether for health, spiritual, aesthetic or esteem reasons spend some time envisioning yourself living a healthier life. Spend a few minutes at the start or end of each day visualizing your success. Focus on how you will feel; energetic, vital, confident, and how you will look; youthful, fit and toned. Once you are clear on your motivating factors, write them down and spend time reviewing them on a daily basis to help re-affirm the commitment to your goals.
START SMALL Once you gain clarity on your goals and motivation, start small. Set mini-goals for every two to four weeks, and take steps towards your objective every day. Small steps add up, and the sense of accomplishment will propel you to achieve more. If your
goal is to work out four times a week for 45 minutes, then set your sights on working out twice a week for 20 minutes to start. Once you master this, keep adding time or days each week and in no time, you’ll be reaping those esteem-building benefits of your new workout habit.
PAY ATTENTION TO YOUR SUCCESSES When you fall short of your goals it’s easy to play the blame game and indulge in critical self-talk, discounting your progress and highlighting your perceived failures. Focusing on that extra glass of wine you had on the weekend, or on the fact you only made it to spin class twice and not three times is de-motivating. So don’t dwell on your shortcomings, instead, focus on—and celebrate—the small successes. If you made it through your first Ashtanga yoga class, or ate more green vegetables this week, congratulate yourself and make a mental note of these milestones. Focusing on your accomplishments rather than limitations puts you in a much better frame of mind and makes it easier to reach your goals.
you found helpful then; what worked for you before is likely to work again. For example, if you got your best results when you worked out with a trainer, it may help to meet with one again, even for a few sessions, to help get you back on track. Start today. Spring is here and it’s time to shed those extra layers of winter: complacency, lethargy, perhaps even a bit of belly fat. Use these techniques to give yourself a mental tune-up and gain a fresh perspective on your goals for a new you this season.
dr. karyn hood, phd, C. Psych, Director of Psychology Dr. Hood is a licensed member of the College of Psychologists of Ontario (CPO), and a member of the Ontario Psychological Association (OPA) and Association for Behaviour and Cognitive Therapy. Director of Psychology, Newtopia
LOOK BACK TO MOVE FORWARD.
Private Practice, Osgoode Health Centre
When you are in need of a fresh perspective to help you attain your goals; sometimes it helps to look back. Try to recall other times you were successful at changing your behaviour, and employ some of the strategies
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spring 2011 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 15
« WORK OUT | SPoRTS & SCIENCE
using the shoulders to deepen uttanasana By Ray Long, MD, FRCSC
The deltoids are large muscles on the surface of the shoulders that produce many of the major movements around this joint. They are divided into three parts: the anterior, middle, and posterior thirds. The anterior portion originates from the front part of the clavicle (collarbone) and the acromion process and inserts onto the outside of the upper humerus. The main action of the anterior deltoids is to raise the arms in front of the body. In uttanasana, or forward bend, fix the hands onto the mat and attempt to drag them forward. This contracts the anterior deltoids and draws the upper body deeper into the pose. If you can’t reach the floor, grasp the lower legs or backs of the knees and attempt to pull the hands forward. Activating the anterior deltoids with the hands fixed in place connects the upper appendicular skeleton (the arms and shoulder girdles) to the lower appendicular skeleton (the lower legs and hips). In a forward bend, engaging the anterior deltoids in this
manner stretches the posterior kinetic chain, including the hamstrings. At the same time you are contracting the anterior deltoids to draw the trunk forward, and engaging the quadriceps to straighten the knees. A cue for activating the quads is to lift the kneecaps towards the pelvis. In addition to straightening the knees, this signals the antagonist hamstring muscles to relax into the stretch through reciprocal inhibition. To better understand this physiological mechanism, try doing uttanasana with and without firming the thighs. Note how the sensation of the stretch changes when you engage the quads. One head of the quadriceps, the rectus femoris, originates from the front of the pelvis and crosses the hip joint. When we activate the quads to straighten the knees, the rectus femoris adds a forward tilt of the pelvis, further deepening the pose. Once you get the hang of using the anterior deltoids to deepen uttanasana, try this
16 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2011
technique in paschimottanasana, or seated foreword bend. Do this by grasping the feet or lower legs to fix the hands and then try to lift upward. Once again, this activates the anterior deltoids and draws the trunk deeper into flexion. I encourage you to try these techniques and get back to me with any questions or to share your experience. Enjoy the journey! Namasté. ray long, Md, frcSc, is a board-certified orthopedic surgeon and the founder of Bandha Yoga. He has studied yoga for over 25 years, training extensively with B.K.S. Iyengar and other of the world’s leading yoga masters. Dr. Long is the author of the bestselling series The Key Muscles of Yoga and The Key Poses of Yoga and the Yoga Mat Companion anatomy series. Ray also writes a popular blog, The Daily Bandha, which details tips and techniques on how to combine modern Western science with the ancient art of yoga. bandhayoga.com
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SPoRTS & SCIENCE | WORK OUT »
RISK TO BENEFIT RATIO
of The barbell bench press By Dr. Ken Kinakin Figure 1
Results that last.
“I lost 25 pounds!” before
The Barbell Bench Press is one of the most common exercises performed in gyms every day. Its focus is development of the chest and increasing pushing power in various sports. As with any exercise, there are variations that can either develop the muscle or increase power. The risk of injury to the shoulder also changes as you modify the technique. If you are interested in developing more muscle in the chest region, use a bodybuilder style technique with the elbows flared out so the arms are 90 degrees to the body. When this technique is used, more stress is put on the pectoralis muscle, but more stress is also put on the shoulder capsule potentially overstressing it when heavier weights are used. So it is important to use less weight and higher repetitions when using this technique so the capsule does not get damaged. See figure one. If your goal is to increase pushing power for sports like hockey when fighting for the puck along the boards, the powerlifting style bench press is a superior technique. The powerlifting style of bench press is performed with the elbows brought in to a 45 degree angle to the body. This technique allows you to use more weight for power development with reduced risk of injury to the shoulder capsule. See figure two. Both the bodybuilding and powerlifting style of bench pressing have great benefit, but to reduce the risk of injury, use less weight and higher repetitions when using the bodybuilding style.
BARBELL BENCH PRESS Upper arm at 90 degrees to body (at 3:00 and 9:00) high
The risk is increased stress on the shoulder capsule. the benefit is increased stress on the pectoral muscles. This is commonly called the bodybuilding style.
after BARBELL BENCH PRESS Upper arm at 45 degrees to the body (at 4:00 and 8:00) high
The benefit is increased power with decreased stress on the shoulder joint and capsule. This is commonly called the powerlifting style
FREE smart weight session ✓ Body composition test ✓ Determine your fat and muscle weight ✓ Receive FREE meal solutions ($50.00 Value) *Offer expires 4/30/2011
nutrition • exercise • weight loss dr. ken is a chiropractor, certified strength and conditioning specialist and a certified personal trainer who teaches across North America. He is the clinic director for the AIM Health & Wellness clinic and rehabilitation and training centre in Mississauga. He is the author of Optimal Muscle Training and the founder of the Society of Weight-Training Injury Specialists. aimhealthgroup.com
2501 Third Line Oakville 905-825-3800 ww .metaboliccareclinics.com www 2 Locations to Serve you Better! 279 Dundas Street East Wa W terdown 905-690-7874 ww .pushﬁtstudio.com www
spring 2011 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 17
« NUTRITION | wholE hEalTh
reclaiM your righTful 1 waisT siZe wiTh These siMple faTbusTing Tips. 2
Everybody needs a little body fat. It’s essential for producing hormones, immune cells, promoting fertility, cushioning organs and so much more. But it is possible to have too much of a good thing. Here’s a handy rule of thumb; if the waist circumference is greater than 32” (women) or 36” (men), then it’s time to cut the fat! here are 16 doable tips to help lighten your load.
Build MuScle Having more muscle increases the number of calories you burn. You can use your own body weight for resistance or do weight training to build muscle. But remember; use it or lose it! You must use your muscles regularly and consistently or they are converted into fat, even if you have not gained weight.
Spice up MeAltiMe Use more fresh hot peppers and hot pepper spices such as cayenne, chili flakes, Tabasco sauce, sambol olek or sri ratcha. Spicy heat satisfies the appetite faster, so you’ll eat less, and it won’t just be your lips burning. Hot spices boost your metabolism and help you burn calories.
18 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2011
Slow down The “I’m full!” message takes 20 minutes to get from gut to brain. If you wolf down your food, you’ll eat more than you should before your hunger is switched off. If you don’t have 20 minutes to eat, then keep the meal to 300 or 400 calories. chew your food Try counting 15 chews for each bit of food you bite off. Proper chewing slows you down, and improves digestion.
StArt with Soup Broth-based soups are high in flavour, high in volume and low in calories. While water does not fill you up or satisfy hunger, soup does. Also, we tend to eat hot foods, such as soups, more slowly, and less is definitely more.
don’t drink your MeAlS Solid foods spend two hours in the stomach being “blenderized” to a smoothie consistency. That 800 calorie protein drink is out 10-20 minutes, leaving you hungry.
photo: Tim Bermingham Model: Kathryn Bruni-Young
By Mary Bamford, RD
Avoid food BottleneckS Keep your meals under 500 calories (women) and 600 calories (men). Too many calories all at once in your digestive tract forces your body to store what doesn’t get burned as fat. Gradual, low-calorie intake is best. In other words, graze!
whole health | NUTRITION »
Acid trip Acidic flavour boosters such as vinegar, lemon or lime juice may help breakdown fat, while they lower the glycemic index of food.
and less fat. With your doctor’s okay you may choose an Omega 3 fish oil supplement instead of 1000 mg of EPA + DHA combined, per day.
Pass the Cinnamon please! Cinnamon reduces the amount of sugar you need to sweeten foods and it lowers the glycemic index of food. It’s also a proven anti-inflammatory. Add it to cereal, soup, tea, yogurt, milk, the possibilities are endless.
Green Tea Two to three cups of green tea per day may help burn abdominal fat. The benefits come from a combination of catechins (anti-oxidant) and caffeine found in the ancient brew.
A cup of Joe, hold the sweet stuff! The caffeine in coffee does stimulate the metabolism. The effect is minimal, but present. One or two cups a day is enough. And, don’t drink coffee right before or with your sweets—pastries, white flour breads—as the caffeine can make you temporarily insulin resistant. That means normal amounts of insulin will not move the burst of sugar from your sweets out of your blood and into your cells, so the pancreas will make extra insulin. That extra insulin signals your body that you have eaten too much and causes you to make and store body fat.
Rev Your Engines Do high-intensity intervals two to three times per week. Your heart rate is your metabolic speedometer, so put the pedal to the metal if you can. Check with your doctor first.
A daily does of ab work A super-strong core—abs and back—helps to burn the fat that’s being stored around the waist. Hold a strong, straight posture all day.
40 X 4 X 4 Combine 40 minutes of cardiovascular exercise with eating four ounces of fatty fish, four times per week. This pairing improves body composition—more muscle
De-Stress Daily Stress can flood your body with hormones that deposit fat around the waist, even if you are doing everything else right. Stress also creates food cravings that can lead to overeating, especially of sugar, salt and fat. Develop strategies for coping with stress: Deep breathing, yoga, meditation, a hot bath, relaxing music, fresh air, a walk in the park, petting a dog. Also, physical pain is stress. Manage pain to manage weight.
Lights out at 11:00 This is the best way to maximize sleep quality and quantity. Sleep deprivation—less than eight hours a night—is perceived by the body as stress. And being tired creates a false sense of hunger; a misplaced craving for extra energy when tired.
Mary Bamford is a Registered Dietitian and the founder of Essence Nutrition Counselling. She provides individual counselling and corporate programs that motivate people to establish helpful and lasting changes to their food choices, lifestyle and health. She is known for combining common sense practicality with evidencebased strategies. Mary has experience developing and selling unique and superior products that work. She has brought this expertise to her own successful private practice and now looks forward to reaching a larger audience by developing and overseeing Newtopia’s nutrition programs and products.
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Visit oneconcept.com or 877.387.9111 and JOIN TODAY. ONE Concept. ONE Planet. ONE Solution. SPRING 2011 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 19
« NUTRITION | REVIEw
Mat, water bottle, lululemon and…fish oil? fiVe suppleMenTs To sooThe sTreTched Muscles and joinTs by Dr. JJ Dugoua ND PhD
Yoga increases your fitness level, limbers your joints, helps relieve chronic pain and gives your muscles a healthy stretch. Each time you take a class, push yourself further. Here are some supplements that may help you get that extra inch of stretch by supporting your muscles, joints, tendons and ligaments.
OMEGA 3 FISH OIL Cold water fish—salmon, herring, sardines, anchovies—are high in Omega 3s. If fish for dinner isn’t your thing, it’s also available as a surprisingly tasty flavoured oil (lemon, orange, strawberry) or as a capsule. Fish oils are anti-inflammatory, promote circulation, improve brain function, support heart health and lubricate your joints. Studies have shown that fish oils are beneficial to people with arthritis, reducing joint pain and improving joint mobility.
Glucosamine sulfate, chondroitin sulfate and methylsulfonylmethane (MSM) support the cartilage in your joints. With aging, injury, or arthritis, cartilage may wear down. These cartilage-supporting products will not re-grow cartilage, but they may support your existing cartilage and reduce further breakdown. These products usually come in capsules.
Turmeric is a yellow spice—part of the ginger family—commonly found in Indian curries. It’s also a potent anti-inflammatory that’s been shown to reduce symptoms of arthritis, Alzheimer’s, and many autoimmune disorders. Turmeric is an antioxidant and supports healthy liver function. You can add some to your food or take as a supplement.
BROMELAIN Bromelain is an enzyme that comes from pineapple. Studies have shown that it helps treat muscle pain, arthritis and knee pain. Since it’s a proteolytic enzyme, which means that it breaks down protein, it can also be used to break down scar tissue after an injury. Bromelain is available as a capsule, and to maximize its anti-inflammatory effects, take it on an empty stomach. As a digestive aid, take it with food.
dr. Jean-Jacques dugoua, or Dr. JJ as he is affectionately known, works with researchers at the Motherisk Program at Sick Kids Hospital. He is a licensed naturopathic doctor and the Clinic Director of the Liberty Clinic in downtown Toronto. Dr. JJ is the first Naturopathic Doctor to practice at the Toronto Western Hospital in the Artist Health Centre. email@example.com
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Magnesium is one of nature’s best antidotes for muscle spasms and tightness. If your muscles are tight, magnesium may relax them and decrease cramping. If you’re constipated, magnesium may relax your bowels and get things moving. If you’re having trouble sleeping, magnesium may relax your body and help you ease into sleep. Magnesium also helps with exercise recovery. A great fit with yoga, it calms your mind so that you can strive towards Zen and relaxes your muscles so that you can perform your asanas. Magnesium is available in capsules, tablets and as a powder. Magnesium citrate is the best form to take. ALL PRODUCTS AVAILABLE AT NATURES-SOURCE.COM
20 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2010
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FUEl | NUTRITION »
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AVOCADO WILD BLUEBERRY SMOOTHIE Serves 3 preparation time: approx. 15 minutes 1 cup 1 5oz 2oz A few A bit
FUEl | NUTRITION »
wild bluberries, frozen ripe avacado low-fat, plain yoghurt 1% milk pink pepper berries, pounded of chopped mint (as desired)
1. Cut avocado into halves and remove pit. Spoon avocado meat from the skin and puree in blender with yoghurt, lime zest and juice and 2 tablespoons of brown sugar. Pour into glasses. 2. Puree almond paste, remaining sugar, and yoghurt, add frozen wild blueberries and blend until smooth. Carefully add to the avocado smoothie mixture so the layers are distinct. Garnish with pink pepper berries and mint as desired. Serve with a swizzle stick
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nutrients per serving Calories
5 mg 85 mg
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CUSTOMIZE your blend photo: Wild Blueberry Association of North America (WBANA)
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spring 2010 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 21
« DO YOGA | YoGa FoR aThlETES
healed running, meet yoga. she’s ﬂexible, exotic, but she’s not as easy as she looks. By Julie C. Trubkin Dancer’s pose
taken a bit of a beating. Let’s do a lap around the issues: running is a series of repetitive motions which leave runners’ bodies out of alignment. Muscles tighten and joints are forced together which can cause pain and potentially lead to injury. Weakness or misalignment in one area of the body can create a host of problems. Whether it’s a minor misstep that results in shin splints or chronic hip pain from the constant forward motion, runners should be aware of the everpresent danger. Yoga, while not a cure, cultivates body knowledge, which will allow runners to spot warning signs earlier. Something as simple as the awareness of your breath can completely heighten your training and grasping this awareness is central to yoga. So remove your shoes and socks and let your tired feet breathe. Yes, even they need breath! Plus, it’s liberating. Yoga may be intimidating initially or perhaps not even remotely
VIRABHADRASANA 1 (WARRIOR 1)
NATARAJASANA (DANCER’S POSE)
Kind of like a lunge with your arms up, Warrior 1 helps increase your lower body strength as well as stretch your hip flexors and backs of legs. Ensure that the front of your knee is over your foot at all times and extend your toes on your back foot. Square your hips (place your hand on your lower back if you are unsure and feel if you are straight), inhale and raise your arms overhead to help with balance.
Get your boogie on with this classic pose. You may already be familiar with it but the eventual goal of the pose is much deeper than a traditional runner’s stretch. Great for hips, thighs and shins, it also improves balance. Take advantage of the mental aspect of the pose and fixate your gaze on something stationary. Try to keep your actions as smooth as possible.
22 FITNESS | WWW.SWEATEQUITYMAGAZINE.COM | spring 2011
UTTHITA PARSVAKONASANA (EXTENDED SIDE ANGLE POSE) While keeping your back leg firmly rooted on the ground, bend your knee and again ensure that it is directly in line with your heel. Breathe deeply and let your inhalation expand your side rib cage. It feels great as it stretches out your hips, groin and side torso while helping with your flexibility.
Reclining pigeon pose
photo: Kristof foto-studio.com hair & makeup: Sarah Scotford Model: Brock Wilson
Trading the ice bath for a hot, poorly insulated room may not be all that appealing but hear Yoga out for a moment. Runners often accept injuries as par for the course. Pushing through the pain to get to the finish line is accepted and encouraged. This sort of mental toughness has a tremendous disregard for the potential and all too often very real and painful repercussions. Uh, news flash! You can limit or entirely eliminate any injury caused by your beloved sport by incorporating yoga into your athletic practice. The intensity of your workout will not be affected, if anything it can be enhanced. Yoga will teach you to listen to your body, to acknowledge your limitations and to push yourself to reach them over time. The distinction between good pain and bad is vital to any physical conditioning and understanding this is at the core of yoga. After a long run, muscles tend to become tighter and joints have
Extended side angle pose
appealing, but try it, your entire being will thank you. The new-found openness that your hips, quads and hamstrings experience, the strengthening of your core and the hyper awareness of your body will reward you with a better run. It has been said that running is a moving meditation of sorts, and yoga can help you be really present, zone into your goals and elevate your entire experience. If you’re having difficulties focusing or maybe getting into the correct positioning, fear not – many yoga studios now have classes geared specifically to runners. So put aside the pavement, track or treadmill and give a mat a chance. Give your mind and body a good stretch, then say namaste to bad knees, pulled hamstrings and an achy back. So, let’s begin… The following poses will help to balance you and make you more conscious of your breath and proper positioning. It should be practised after a complete warm-up which could be a traditional yoga warm-up of sun salutations. Each pose should be held for about 5 to 6 breaths. Breathe deeply through your nose.
DANDASANA (STAFF POSE) Sit tall and imagine that you are attached to taut marionette strings. Posture, breath and focus are all benefits of this pose, as you become more aware of the symmetry of your body and the breath flowing through it.
JATHARA PARIVRTTI (RECLINING TWIST) One of the most common runner’s complaints is pain in the iliotibial band. This pose will stretch you out. Let your shoulders fall naturally to the ground—don’t force them down.
SUPTA KAPOTASANA (RECLINING PIGEON POSE) A favourite for runners, this pose stretches your groin and hip flexors. Consciously flex your foot at a 90 degree angle. Remain flexed so as to protect your knee. To increase the intensity of the pose you can pull your thigh closer to your body.
spring 2011 | WWW.SWEATEQUITYMAGAZINE.COM | FITNESS 23
Sweat Equity Magazine is the ONLY eco-conscious publication connecting both the yoga and fitness communities. SE covers food, fashion, bea...
Published on Mar 7, 2011
Sweat Equity Magazine is the ONLY eco-conscious publication connecting both the yoga and fitness communities. SE covers food, fashion, bea...