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Make the Right Decision The First Time Around
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Make the Right Decision the First Time Around
By Marlena Field, PCC, CPCC
We are always making decisions. Even deciding not to decide is a decision. Some decisions are easier to make than others. Some take a lot of energy. tŚĞŶĨĂĐĞĚǁŝƚŚĂĚŝĸĐƵůƚŽƌƐŝŐŶŝĮĐĂŶƚĚĞĐŝƐŝŽŶ͕ŽŌĞŶ ƚŚĞƌĞĂƌĞŵĂŶǇŝŶŇƵĞŶĐĞƐĚƵƌŝŶŐƚŚĞĚĞĐŝƐŝŽŶͲŵĂŬŝŶŐ process: ͻdŚĞŝŶƚĞůůĞĐƚŝƐŽŌĞŶĚŽŵŝŶĂŶƚ; we make ‘pro’ and ͚ĐŽŶ͛ůŝƐƚƐ͘ ͻtĞŵĂŬĞƌĂƟŽŶĂůŝǌĂƟŽŶƐ͕ĂŶĚůĂďĞůƚŚŝŶŐƐŐŽŽĚŽƌ ďĂĚ͕ƌŝŐŚƚŽƌǁƌŽŶŐ͘ ͻdŚĞƌĞŝƐŽŌĞŶƚŚĞĂĚĚĞĚƉƌĞƐƐƵƌĞƚŽŵĂŬĞĚĞĐŝƐŝŽŶƐ ďĂƐĞĚŽŶwhat we think we should do, rather than on what we want to do. ͻtĞŵĂǇďĞŽƉĞƌĂƟŶŐĨƌŽŵwhat used to be true for usďƵƚŝƐŶŽůŽŶŐĞƌƚŚĞĐĂƐĞ͘tĞŚĂǀĞŶ͛ƚƵƉĚĂƚĞĚŽƵƌ ͞ƉĞƌƐŽŶĂůĮůĞƐ͘͟ ͻtĞŵĂǇďĞŵĂŬŝŶŐĚĞĐŝƐŝŽŶƐbased solely on what we think ĂŶĚĚŝƐĐŽƵŶƟŶŐŽƌŝŐŶŽƌŝŶŐŽƵƌŝŶƚƵŝƟŽŶ͘ We ignore our inner knowing. ͻtĞŵĂǇďĞŽǀĞƌůǇŝŶŇƵĞŶĐĞĚďǇĨĞĂƌ͘ &ƌŽŵƚŚĞƐĞƉĞƌƐƉĞĐƟǀĞƐ͕the decision-making process can ďĞƌĞĂĐƟǀĞƌĂƚŚĞƌƚŚĂŶ responsiveƚŽƚŚĞƌĞĂůŝƟĞƐ͘ĞŝŶŐ ƌĞĂĐƟǀĞŝƐŽƵƌŚĂďŝƚƵĂů͕ŬŶĞĞͲũĞƌŬƌĞĂĐƟŽŶ͖ĂŶĞŶĞƌŐǇ ǁŚŝĐŚŝƐŽŌĞŶĨĞůƚŝŶƚŚĞďŽĚǇ͘ tŚŝůĞŝŶƚŚĞƚŚƌŽĞƐŽĨŵĂŬŝŶŐĚĞĐŝƐŝŽŶƐ͕we may experience symptomsůŝŬĞŝŶĐƌĞĂƐĞĚƉĞƌƐƉŝƌĂƟŽŶĂŶĚ ƐǁĞĂƚǇƉĂůŵƐ͕ĐŽŶƐƚƌŝĐƚĞĚƌĞƐƉŝƌĂƟŽŶǁŝƚŚůĞƐƐďůŽŽĚŇŽǁ ƚŽŽƵƌďƌĂŝŶ͘dŚŝƐĐĂŶůĞĂĚƚŽĂŚĞĂĚĂĐŚĞ͕ůŽƐƐŽĨĂƉƉĞƟƚĞ͕ ĂďĚŽŵŝŶĂůƵƉƐĞƚĂŶĚĂůĂĐŬŽĨĞŶĞƌŐǇ͘ KƵƌƌĞĂĐƟŽŶƐƚĞĂĐŚƵƐĂďŽƵƚƚƌŝŐŐĞƌƐĂŶĚŚĂďŝƚƉĂƩĞƌŶƐ͘ ZĞĂĐƟŶŐŽŌĞŶůĞĂĚƐƚŽŵŽƌĞƌĞĂĐƟŶŐĂŶĚǁĞĂƌĞƚŚĞŶƉƌŽŶĞ ƚŽďĞĐŽŵĞŝŶǀŽůǀĞĚŝŶĂǀŝĐŝŽƵƐĐǇĐůĞ͘ŽŶƐĞƋƵĞŶƚůǇǁĞ͘͘͘ ͻŚĂǀĞƚƌŽƵďůĞĐŽŵŵŝƫŶŐƚŽĚĞĐŝƐŝŽŶƐ ͻĚŽŶ͛ƚĨŽůůŽǁƚŚƌŽƵŐŚ ͻƐĞƚǁŝƐŚǇͲǁĂƐŚǇŐŽĂůƐ ͻĞǆƉĞƌŝĞŶĐĞƐĞůĨͲĚŽƵďƚ͕ĂŶǆŝĞƚǇŽƌŽǀĞƌǁŚĞůŵ ͻďĞĐŽŵĞƐŽƐƚƌĞƐƐĞĚƚŚĂƚǁĞŐĞƚƐƚƵĐŬ ͻŽǀĞƌͲƚŚŝŶŬ͕ŐĞƚĐŽŶĨƵƐĞĚ͕ĂŶĚƐŽŵĞƟŵĞƐŐĞƚĂŶŐƌǇ ͻůŽƐĞĞŶĞƌŐǇ
tĞĐĂŶďƌĞĂŬƚŚŝƐĐǇĐůĞďǇďĞŝŶŐƌĞƐƉŽŶƐŝǀĞͲďƌŝŶŐŝŶŐ ĂĚĚŝƟŽŶĂůŝŶŶĞƌĂǁĂƌĞŶĞƐƐƚŽƚŚĞĚĞĐŝƐŝŽŶ͗ƚŚĞĂďŝůŝƚǇƚŽ ŶŽƟĐĞ͕ƌĞŇĞĐƚĂŶĚƚŚĞŶƌĞƐƉŽŶĚ͘ EŽƟĐĞ͗ dŚĞĮƌƐƚƐƚĞƉƚŽĐƵůƟǀĂƚĞŐƌĞĂƚĞƌƐĞůĨͲĂǁĂƌĞŶĞƐƐŝƐƚŽ ŶŽƟĐĞ͘dŽďĞĐŽŵĞŵŝŶĚĨƵů͕ǁĞŵƵƐƚŶŽƟĐĞŽƵƌďĞŚĂǀŝŽƌ ĂŶĚĐƵůƟǀĂƚĞƚŚĞƉĂƌƚŽĨƚŚĞŵŝŶĚƚŚĂƚĐĂŶŝŵƉĂƌƟĂůůǇ ŽďƐĞƌǀĞǁŚĂƚǁĞĂƌĞĞǆƉĞƌŝĞŶĐŝŶŐ͘ dŚŝƐĞŶƚĂŝůƐŶŽƟĐŝŶŐďŽĚǇƐĞŶƐĂƟŽŶƐ͕ĞŶĞƌŐǇ͕ĞŵŽƟŽŶƐ͕ ŝŵƉƵůƐĞƐ͕ƚŚŽƵŐŚƚƐŽƌŵĞŵŽƌŝĞƐǁŝƚŚŽƵƚĂƩĞŵƉƟŶŐ ƚŽĐŽŶƚƌŽůŽƌĚŝƌĞĐƚǁŚĂƚŝƐďĞŝŶŐŶŽƟĐĞĚ. It is a way of ĐŽŐŶŝƟǀĞůǇƐƚĞƉƉŝŶŐďĂĐŬĨƌŽŵĂŶǇŚĂďŝƚƵĂůƉĂƩĞƌŶƐ͘dŚŝƐ ƐƚĞƉŝƐƵƐĞĚƚŽŶŽƟĐĞĂŶĚƐƚĂďŝůŝǌĞƚŚĞďŽĚŝůǇĞǆƉĞƌŝĞŶĐĞƐ ŝŶƐĞƌǀŝĐĞŽĨŐƌĞĂƚĞƌĐůĂƌŝƚǇĂŶĚŝŶƐŝŐŚƚ͘
ZĞŇĞĐƚ͗ KŶĐĞǁĞŶŽƟĐĞŽƵƌƉĂƩĞƌŶ͕ǁĞĐĂŶƉƵƚŽƵƌƐĞůǀĞƐ͚ŽŶ pause’ ůŽŶŐĞŶŽƵŐŚƚŽďĞŐŝŶƚŽƌĞŇĞĐƚŽŶǁŚĂƚŽƵƌďŽĚǇ ŝƐƚĞůůŝŶŐƵƐ͘tĞĐĂŶƉĂƵƐĞ͕ƚĂŬĞĂĚĞĞƉďƌĞĂƚŚĂŶĚƐƚĂŶĚ ďĂĐŬĨƌŽŵŽƵƌŝŶŝƟĂůƌĞĂĐƟŽŶ͘ǇƉĂǇŝŶŐĂƩĞŶƟŽŶƚŽ ĞŶĞƌŐǇĂŶĚŝŶǀŝƟŶŐƚŚĞďŽĚǇ͛ƐŝŶĨŽƌŵĂƟŽŶƚŽďĞƉƌĞƐĞŶƚ ĂŶĚĂĐĐĞƐƐŝďůĞ͕ǁĞĐĂŶƌĞŇĞĐƚĂŶĚĐŚŽŽƐĞƚŽƌĞƐƉŽŶĚŝŶĂ ĚŝīĞƌĞŶƚǁĂǇ͘ ǇĂĚĚŝŶŐŵŝŶĚĨƵůƌĞŇĞĐƟŽŶĂŶĚĚŝƐĐĞƌŶŵĞŶƚƚŽŽƵƌ ƌĞƉĞƌƚŽŝƌĞ͕ǁĞĐĂŶĐƌĞĂƚĞŽƉƉŽƌƚƵŶŝƟĞƐƚŽĞǆƉĂŶĚƚŚĞ ƌĂŶŐĞŽĨƌĞƐŽƵƌĐĞƐ͘tĞĐĂŶƌĞŇĞĐƚŽŶǁŚĂƚƚƌŝŐŐĞƌƐƚŚĞ ƌĞĂĐƟŽŶĂŶĚĐƌĞĂƚĞǁĂǇƐƚŽŽīƐĞƚĂŶǇŶĞŐĂƟǀĞŝŵƉĂĐƚĂŶĚ ďƌŝŶŐŝŶŵŽƌĞĞŶĞƌŐǇ͘ ŝƐĐĞƌŶŵĞŶƚŝƐďĂƐĞĚŽŶďĞŝŶŐƌĞŇĞĐƟǀĞĂŶĚŝŶƚĞŶƟŽŶĂů in order to have a deeper understanding. When we are ůŝƐƚĞŶŝŶŐƚŽŽƵƌŝŶŶĞƌŬŶŽǁŝŶŐǁĞĐĂŶŽƉĞƌĂƚĞĨƌŽŵgreater ƚƌƵƚŚĂŶĚŝŶĂůŝŐŶŵĞŶƚǁŝƚŚŽƵƌǀĂůƵĞƐ͘ dŽŵĂŬĞŐŽŽĚĚĞĐŝƐŝŽŶƐǁĞĐĂŶƌĞŇĞĐƚŽŶǁŚĂƚƚƌŝŐŐĞƌƐŽƵƌ ƌĞĂĐƟŽŶƐĂŶĚĐƌĞĂƚĞǁĂǇƐƚŽŽīƐĞƚƚŚĞŝŵƉĂĐƚ͘tĞďĞŐŝŶ ƚŽƵŶĚĞƌƐƚĂŶĚǁŚĂƚŝƐďĞŚŝŶĚŽƵƌƌĞĂĐƟǀŝƚǇ and create responses instead.
ZĞƐƉŽŶĚ͗ dŽďĞƌĞƐƉŽŶƐŝǀĞŝŶǀŽůǀĞƐŝŶƚĞŐƌĂƟŶŐŽƵƌŝŶƚĞƌŶĂů ĞǆƉĞƌŝĞŶĐĞǁŝƚŚŽƵƌĞǆƚĞƌŶĂůďĞŚĂǀŝŽƵƌƐĂŶĚĐŚŽŝĐĞƐ͘KƵƌ
ĐŽŶĮĚĞŶĐĞŐƌŽǁƐďǇŬŶŽǁŝŶŐŚŽǁƚŽƌĞƐƉŽŶĚ͘>ĞĂƌŶŝŶŐ ǁŚĂƚƚŚĞďŽĚǇƚĞůůƐƵƐŚĞůƉƐƚŽƵŶĚĞƌƐƚĂŶĚƚŚĞƉĂƩĞƌŶƚŚĂƚ ĐŽŶƚƌŝďƵƚĞƐƚŽďĞŝŶŐĂďůĞƚŽƌĞƐƉŽŶĚƌĂƚŚĞƌƚŚĂŶƌĞĂĐƚ͕ ƚŚĞƌĞďǇŵĂŬŝŶŐďĞƩĞƌĚĞĐŝƐŝŽŶƐ͘ ĞŝŶŐƌĞƐƉŽŶƐŝǀĞŚĂƉƉĞŶƐĂƐǁĞŶŽƟĐĞ͕ƉĂƵƐĞĂŶĚƌĞŇĞĐƚ͕ and choose a response that is in alignment with all of who we are – body, mind and spirit. tŝƚŚĂůŝŐŶŵĞŶƚĐŽŵĞƐ ŝŶƚĞŐƌĂƟŽŶ͗ an inner knowing ƚŚĂƚƚŚĞĚĞĐŝƐŝŽŶŝƐƌŝŐŚƚ͘ĞĐĂƵƐĞŝƚŝƐƌŝŐŚƚ͕ŝƚƚŚĞƌĞĨŽƌĞ ďĞĐŽŵĞƐĚŽĂďůĞĂŶĚsustainable;ůŽŶŐůĂƐƟŶŐͿďĞĐĂƵƐĞƚŚĞ ĨŽƵŶĚĂƟŽŶŝƐƐŽůŝĚ͘
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Yoga & Core Strength Use Balanced Action On The Mat To Empower Balance And Beauty In Every Day Life â€œReal core strength is when we can look inside ourselves and really, truly, see our own beauty.â€? This quote, which I heard in class taught by Sianna Sherman, is from my teacher John Friend, the founder of AnusaraÂŽ yoga. It really brings the heart of yoga into perspective with something that can often be imbalanced in many ways: core strength. We usually think of core strength as being physical, and it absolutely is an important element for health and well being, yet to go beyond the physical and invite deeper balance is so rewarding! %HQHÂżWV+DYLQJDVWURQJFRUHSK\VLFDOO\KDVPDQ\EHQHÂżWVLQcluding protecting your spine and back, greatly reducing risk of injury, and giving you the ability to physically do the things you ZDQWWRGR:KHQ\RXKDYHDVWURQJFRUH\RXDOVRJDLQFRQÂżGHQFH and feel more centered; it brings a deeper strength to your life. When you do yoga in balanced action, there is greater circulation and healing. You develop the strength you desire physically in optimal alignment overall.
At this time of year, when you are so inspired to make personal transformations, be sure you engage in ways that bring beauty and balance.
Lie on your back, press your shoulders and head into the earth, lift your legs up and spread your toes to engage your legs. Pressing the VKRXOGHUVÂżUPO\LQWRWKHĂ€RRUZKLOH\RXGRWKLVWZLVWVWUHQJWKHQV your rotator cuffs, while keeping the legs strong stabilizes your pelvis. Inhale to lengthen your spine, exhale and take your legs to one side ONLY as far as you can keeping your shoulders pressed into WKHĂ€RRU,QKDOHEDFNWRFHQWHUH[KDOHWRWKHRWKHUVLGH&RQWLQXH 5 to 10 times. Increase the challenge by holding a block or mat between your legs, and/or extending your legs towards straight. You will use your core; front, back, and obliques.
Sun salutes invite you to move with your breath, bringing the beauty of sensitivity, while creating opening and circulation in your entire body. Adding a few push-ups, or even just holding plank, increases your strength. (6HHVSHFLÂżFDOLJQPHQWWLSVIRUSXVKXSVGRZQGRJ and happy wrists: ZZZ.DPORRSV<RJD%RRW&DPSFRPZULVWV) Insert push-ups, or hold plank:
%DODQFHG$FWLRQ You probably already have an idea of what this means, as it is pretty self explanatory as a concept of using enough of one thing and enough of another to create a harmonious action. +RZHYHULWFDQJHWUHDOO\VSHFLÂżF([DPSOHVLQFOXGHFRPLQJIURP an inner attitude of kindness and sensitivity while creating outer strength. Or using just enough strength in your shins to widen your thighs, and just enough tail bone scoop to tone your belly without overpowering the previous actions. With core strength, itâ€™s important to balance the front body and back body using deliberate alignment and exercises, combined with an attitude or intention that aligns with revealing your own beauty. The following short practice focuses on using balanced action as you cultivate strength and sensitivity, inside and out.
By Katrina Ariel
This is an excellent way to strengthen your outer body (legs, back, core, shoulders) and inner body (focus, steadiness, determination.) Start by touching your ankles and sitting deep, feet sit bone distance apart and parallel. Spread your toes to charge your calves, widen your knees as wide as your ankles and press your inner thighs back, then scoop your tail bone strongly to tone your lower belly (be sure to keep your lower back long, not rounded.) Inhale to lift your chest, draw your shoulder blades onto your back, and lift your arms. Then sit more deeply, and breathe for 30 seconds.
Take a moment to center in, take a few deep breaths, and set your intention to bring balance and beauty, strength and sensitivity, inside and out. (Note: It is, of course, your responsibility to decide if this practice is safe and apSURSULDWHIRU\RX,I\RXDUHQHZWR\RJDWDNLQJFODVVHVWROHDUQWKHVHSRVHVÂżUVWLV a very good idea. If in doubt, check with your health practitioner.)
Get Fit and HAVE FUN! Women Only Program. Go online for session dates, details, and FREE VIDEOS.
Use your breath to align in a lunge, legs strong, back thigh lifted, tail bone anchored towards the earth. Inhale your arms up and take a breath there, then lean forwards and transfer your weight to come into Warrior III. Lift from the inner back thigh, both legs strong, tail bone reaching into the earth. Feel your core strength support you in both front and back body, and draw the shoulders back. Breathe beauty into every cell of your body. Transition back and forth 3-7 times, then do the other side after a few breaths in down dog.
&RPHWR\RXUEHOO\DQGÂżUVWMXVWKDYHDEUHDWKWKHUH5HOD[\RXU back and stomach muscles. Feel your heart beat. Then, take your arms out, integrate, making your body strong, inhale and lift up! Hold for 30 seconds, rest for 5 full, beautiful breaths, then repeat.
Youâ€™re welcome to add other poses into the practice. When youâ€™re ready, transition into this sequence to wind down. Use your breath WRÂżQGEDODQFHGDFWLRQLQHDFKPRPHQWIHHOLQJ\RXULQQHUEHDXW\
â€œCore strength is the ability to keep our vision on our divine center while the outside pushes and pulls.â€? -RKQ)ULHQG
9LUDEKDGUDVDQD,,WR*RGGHVV:DUULRU From downward dog, step one foot forward, knee directly over \RXUDQNOHDQGLQKDOHXSWRDVLGHOXQJH&KHFNWKHDOLJQPHQWRI your feet, charge your legs, and bend the front knee deeply. Balance the action of effort in both front and back legs, front and back body. Breathe several breaths with a soft face, and then inhale to lift your front arm up, take your back hand down, and shine bright in Goddess Warrior, tail bone anchored, heart lifted beautifully! Transition through downward dog, adding a sun salutation.
Set up with one knee wide, create integration, drawing your legs together. Widen the back thigh, square your hips, and then scoop your tail bone down. Take your back foot with your hand. Push foot and hand into each other, and extend strongly through your legs. Do a thigh stretch on your belly to modify. Transition thru Down Dog.
Front knee toward the outside edge of mat, create integration by drawing legs together, then extend from your pelvis out. Fold forward over your shin for a deep hip stretch. Breathe. Be sweet. To modify, do Thread-the-Needle on your back.
3ODQNDQG6LGH3ODQN 3ODQNDQGVLGHSODQNDUHVRPHRIWKH%(67FRUHH[HUFLVHV&RPH into plank on your forearms, charge your legs and arms, lift your inner thighs towards the sky and then scoop your tail bone towards the earth to tone your core. You can modify on your knees as you build strength. Hold plank steady or lift one leg at a time, 5 breaths on each leg. Repeat, then do side plank for 30 seconds on each side. Remember to smile!
With hips square and legs straight, draw your legs toward center, pressing the thighs back DQGOHQJWKHQLQJ\RXUORZHUEDFN([WHQG through feet and spine. Use blocks to modify. Finish in standing forward bend, then come to your back and do a nice twist to close your practice.
Take a deep breath. Soften and surrender. Feel your breath move freely. Honour your inner beauty.
Yoga from the Heart
Katrina Hokuleâ€™a Ariel Certified AnusaraÂŽ Yoga Teacher
Check Online for Class Schedule and Descriptions:
www.Yoga With Katrina.com www.InteriorWellness.com
WINTER A TIME FOR GROWTH!
A TIME FOR GROWTH!
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transform your personal life and make a difference dif ference in the world.
Sundays at 540 Seymour St. Meditation: 10:00 am Celebration: 10:30 am
Teaching Teaching the Science of Mind 6
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Antioxidant Mystery talk of antioxidants will oftentimes make us turn a blind eye, forget we ever heard the term, continue the hustle and bustle of our lives, and sadly, it is to our own detriment. The most valuable thing we can do for ourselves is to gain an understanding of what these miniscule PROHFXOHVDUHDQGZK\WKH\DUHVRVLJQLÂżFDQWIRU\RXLQWRGD\ÂśV hectic world. So, what is an antioxidant? )RUVFLHQFHDÂżFLRQDGRVLWÂśVDPROHFXOH capable of inhibiting the oxidation of other molecules. For us laySHRSOHLWÂśVDVXEVWDQFHWKDWSUHYHQWVRXUERGLHVIURPEHFRPLQJWRR toxic. Another well-used term is â€œfree-radicalsâ€?. Free-radicals are the toxins. Different Different forms of antioxidants â€“ carotenoids, lycopenes, polyphenols, vitamins and minerals â€“ can be found in plant-based foods (grains, fruits, and veggies), meat and dairy. Lycopenes can be found in tomatoes, watermelon, and apricots. Lutein is found in the leafy, green vegetables; kale, broccoli, and spinach. Vitamins A, &DQG(DUHLQHJJVEHHIÂżVKDQGQXWV3RO\SKHQROVDUHLQJUDSHV pomegranates, and red wine. Carotenoids, the protectors of all other antioxidants, are found in brightly colored food, such as carrots, sweet potatoes, cantaloupe, and peaches. Why does that matter to me? We are exposed to free-radicals (toxins) daily through environmental pollution, pesticides, smoking, UDGLDWLRQXQEDODQFHGGLHWVVXQRYHUH[SRVXUHLQVXIÂżFLHQWRU vigorous activity, and stress. Our bodies create free-radicals through natural metabolic processes. Free-radicals destroy DNA, and cause cellular damage. Our cells are constantly reproducing. When a cell reproduces with damaged DNA, we are now crossing the threshold into accelerated aging. Antioxidants are necessary for cell regeneration and protection from the effects effects of free-radicals (toxins). Essentially they are â€œmopping upâ€? free-radicals, thereby allowing your body to function optimally. Having a substantial antioxidant network prevents aging, and of offers fers protection against age-related diseases including heart disease, macular degeneration, diabetes, and even cancer. How do I know if am getting enough antioxidants? It is best to consume a well-balanced diet. The Canada Food Guide suggests that we have 7-10 servings of fruits and vegetables a day. Organic foods are our best choice, as plants create their own antioxidants for GHIHQVHDQGSURWHFWLRQ6RLOVDUHLQFUHDVLQJO\QXWULHQWGHÂżFLHQW laden with chemical pesticides and fertilizers, and many of our fruits and vegetables are harvested long before they are ripe, meaning
J \ J S S nutritious home-cooked meals. No longer are we just what we eat â€“ we are what we absorb. Many people encounter nutrient absorption issues which make their diet and supplements inef ineffective. fective. The best way to know if you have antioxidant protection is to get tested. What kinds of antioxidant tests are available? Blood and serum testing is available through some doctors, and for purchase online. It is an invasive procedure (blood samples will be taken), and can be expensive as blood will need to be drawn, and then sent to a lab to test for free-radical activity. Urine tests, such as AntiOxidantCheck, are available online, and are reasonably priced. Samples can be sent to a lab or tested at home, and it is a non-invasive procedure. Urine testing measures quantities of MDA, a chemical released during freeradical attack, to give you an overall indicator of free-radical levels within the body. Another non-invasive measurement is done through WKHXVHRIWKH3KDUPDQH[ÂŠ%LR3KRWRQLF6FDQQQQHU7KLVPDFKLQH measures carotenoid levels in your skin with a blue light (Raman Spectroscopy) and translates it into a Skin Carotenoid Score, giving you an indicator of your overall antioxidant health. Having a strong antioxidant network can support you in a youthful, energetic life, and for most it will mean the difference difference between life and death. When it comes to your health it is essential to be an DFWLYHSDUWLFLSDQW7KHUHLVPXFKVFLHQWLÂżFIDFWEHKLQGDQWLR[LGDQWV EXWWKHUHZLOODOZD\VEHÂżFWLRQ/HDUQWKHWUXWKIRU\RXUVHOIDQGEH willing to share what you know the next time someone says, â€œWhat is an antioxidant anyway?â€? Laura loves to assist people in living a joyful existence. She spends her days sharing the wealth RI(QOLJKWHQHG*DPPD7KHUDS\DQGWKHDPD]LQJVFLHQFHRI1X6NLQDQG3KDUPDQH[7RFRQQHFW with Laura visit her website at www.arichhippie.com or at (778) 471-1824
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For a FREE Skin Carotenoid Scan with the BioPhotonic Scanner Contact Colleen or Laura (778) 471-1824 email@example.com
Nu Skinâ€™s Skinâ€™s BioPhotonic Scanner was recently on The Dr. Dr. Oz Show Â™Â™Â™Ç¤Â†Â‘Â…Â–Â‘Â”Â‘ÂœÇ¤Â…Â‘Â?Č€Â˜Â‹Â†Â‡Â‘Â•Č€Â…ÂƒÂ?Â…Â‡Â”ÇŚĆ¤Â‰ÂŠÂ–Â‹Â?Â‰ÇŚÂƒÂ?Â–Â‹Â‘ÂšÂ‹Â†ÂƒÂ?Â–Â•ÇŚÂ’Â–ÇŚÍ™ Â™Â™Â™Ç¤Â†Â‘Â…Â–Â‘Â”Â‘ÂœÇ¤Â…Â‘Â?Č€Â˜Â‹Â†Â‡Â‘Â•Č€Â…ÂƒÂ?Â…Â‡Â”ÇŚĆ¤Â‰ÂŠÂ–Â‹Â?Â‰ÇŚÂƒÂ?Â–Â‹Â‘ÂšÂ‹Â†ÂƒÂ?Â–Â•ÇŚÂ’Â–ÇŚÍ™ 7
THOMPSON RIVERS WELLNESS And Midwifery Centre A community of practitioners offering beautiful and holistic treatments to empower individuals to achieve harmony in Mind, Body, and Spirit
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Holistic and complete Maternity Care, home or hospital birth, fully funded under MSP. Phone: (250)572-0632 www.thompsonriversmidwifery.com
+ROLVWLF3UDFWLRQHUV Scott Fisher
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Discovering the Potential Within
By Michelle Morrison
One of my favourite things about my chosen career path is the beautiful people that I meet each and every day. People come to see me because they are looking for more clarity, perhaps some hope or answers to questions that they probably already have the answers to, but for some reason ÂżQGLWKDUGWRWUXVWWKHPVHOYHVRUEHOLHYHLQWKHPVHOYHVOLNHWKH\FRXOG:KHQ\RXWDNHDPRPHQW to talk to someone, to look into their energy, beyond what you can see on a physical level, there is so much more beauty, wisdom, strength and courage inside that often isnâ€™t always shared with the world. I like to ask my clients, if fear was not a factor in any equation of your life, what would you be doing differently right now? There are all kinds of answers, from: â€œI would sing to my heartâ€™s contentâ€?, or â€œI would take an art classâ€?, or â€œI would change my jobâ€?, to â€œI would go out on a dateâ€?. There are so many answers and chances are, that while you have been reading this, you have already given your own DQVZHUWRZKDW\RXZRXOGEHGRLQJGLIIHUHQWO\:K\GRZHOHWIHDUNHHSXVIURPGRLQJ ZKDWZHUHDOO\ZDQWWRGR":K\GRZHOHWIHDUNHHSXVIURPVKLQLQJWKDWEHDXWLIXOOLJKW within us? The more that I learn and grow, the more people that I meet and have the pleasure of ZRUNLQJZLWK,ÂżQGWKDWWKHUHLVVRPXFKEHDXW\MXVWZDLWLQJWREXUVWRXW:HNHHSLWDW ED\ZHIHHODIUDLGWROHWLWHVFDSH0D\EHLWGRHVQÂśWÂżWZLWKWKHHQYLURQPHQWWKDWZH are in, our place of work, our home, within our circle of friends. â€œPeople will think I am weirdâ€?;â€œI donâ€™t want to be differentâ€?; â€œI will never make any moneyâ€?; â€œit is too KDUGÂ´DQGÂłLWÂśVWRRODWHÂ´:KDWLV\RXUUHDVRQ"+RZGR\RXMXVWLI\QRWGRLQJZKDW\RXZRXOGUHDOO\OLNHWRGR" The hardest part of discovering your own beautiful inner potential is your belief. If you believe that you canâ€™t do something, or that it is too hard, it most certainly will be. If you can slowly change your core belief, if you can just begin to change the language, you will begin to create a new pathway that will put you on the path to creating what you want, to not only discovering your own SRWHQWLDOEXWWREHJLQVKDULQJLW(DFKDQGHYHU\GD\,GHFLGHZKDW,ZDQWKRZ,ZDQWLWWREHZKDW,ZDQWWRFUHDWH6RPHWLPHV I may not always know how I will create it, but just by the belief, somehow, the universe will open doors, put people, situations and opportunities in my path because that is what I have aligned myself with. It can take a great deal of courage to step into your own truth, but once you step in, the universe will support you in ways you never could have imagined. Maybe some of your circumstances change, but anything that falls away or changes is usually for the better and was never serving your highest potential anyway. :KHQ,VHHSHRSOHZKHQ,ORRNLQWRWKHLUHQHUJ\,DPORRNLQJIRUWKHEHDXW\ZLWKLQWKHKLJKHVWSRWHQWLDOWKHLUKHDOHGVWDWH(DFK DQGHYHU\RQHRIXVKDVDEHDXWLIXOSRWHQWLDO:KHQ\RXDUHGRLQJZKDW\RXWUXO\ORYH\RXDUHIHGE\VXFKDSRVLWLYHHQHUJ\WKDWLW FDQÂśWKHOSEXWVSUHDGRXWWRWKHZRUOGDURXQG\RX:KHQ\RXDUHLQ\RXUHOHPHQWSHRSOHNQRZDQGLWLVLQVSLULQJ:KHQ\RXVHH others doing what they love, be happy for them, tell them, allow yourself to be inspired from that energy because it brings that very VDPHHQHUJ\WR\RX:HDOOZDQWWREHKHDUGZHDOOZDQWWRPDWWHUZHDOOZDQWWREHORYHG,IZHFRXOGMXVWORRNDWHDFKRWKHUZLWK that kind of compassion, with that kind of energy, not only would we be healing ourselves, but our community and so much more. Perhaps it isnâ€™t great big change that you can make, but taking small steps, perhaps beginning some research, maybe taking a class, maybe doing one thing differently in your day, maybe changing one thought pattern, replacing an old one with a new one, you will be on the path to creating the change you want to create. Donâ€™t worry if you donâ€™t know all of the steps, you just have to take one at a time. The most important thing you need is belief. Think about it like headlights lighting up a dark highway, you see only what you need to see, but the light is always provided ahead of you. You have a vision of where you are going and as you need it, the light is provided for you to get there. You can believe that you can drive from one destination to another in the dark, so believe that you can JHWWRZKHUH\RXZDQWWRJR6SHQGVRPHWLPHZLWK\RXUVHOIDVN\RXUVHOIWKHTXHVWLRQVDQGWKHQVHWLQWHQWWROHW\RXURZQLQQHUOLJKW VKLQHDQGVKDUHLWZLWKWKHZRUOGDV\RXZHUHDOZD\VPHDQWWR<RXDUHDQDPD]LQJDQGEHDXWLIXOEHLQJ From my heart to yours, Namaste. 0LFKHOOHLVDQLQWXLWLYH8VXL5HLNL0DVWHU7HDFKHUDQG6KDPDQLF3UDFWLWLRQHU<RXFDQERRN\RXURZQSULYDWHLQWXLWLYHVHVVLRQHQHUJHWLFKHDOLQJVHVVLRQRUJXLGHGPHGLWDWLRQVHVVLRQ'XULQJDQ LQWXLWLYHUHDGLQJ0LFKHOOHFRQQHFWVZLWK\RXUDXUDDQGHQHUJ\DQLPDOWRWHPVDQGVSLULWJXLGHVWRJLYH\RXDJUHDWGHDORILQIRUPDWLRQWKDW\RXZLOOÂżQGSRVLWLYHDQGSURGXFWLYH$QHQHUJHWLFKHDOLQJ session is a gentle and holistic way to help heal the body and transform negative energy or to change the patterns that may be causing â€œdis-easeâ€?. You can also join Michelle for a weekly guided meditation experience as a part of a meditation group. For more information, please contact Michelle 250-682-8176 or by email: firstname.lastname@example.org
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In the last issue of Interior Wellness, I wrote an article, â€œWhat is Life Coachingâ€? WR SUHVHQW WKLV UHODWLYHO\ QHZ DQG JURZLQJ ÂżHOG , SURYLGHG WKH IROORZLQJ ,QWHUQDWLRQDO&RDFKLQJ)HGHUDWLRQ,&) GHÂżQLWLRQIRUOLIHFRDFKLQJÂłSDUWQHULQJ with clients in a thought-provoking and creative process that inspires them to PD[LPL]HWKHLUSHUVRQDODQGSURIHVVLRQDOSRWHQWLDOÂ´&OLHQWVUHFHLYLQJFRDFKLQJ according to the ICF, â€œset better goals, take more action, make better decisions, DQGPRUHIXOO\XVHWKHLUQDWXUDOVWUHQJWKVÂ´ZZZFRDFKIHGHUDWLRQRUJ Life coaching is growing in popularity, and is now being used with individuals (personal coaching) as well as with teams in organizations (business coaching) WR LPSURYH SHUIRUPDQFH DQG DFKLHYH SRVLWLYH UHVXOWV 6RPH RI WKH JURZLQJ coaching specialty areas include business or executive coaching, workOLIH EDODQFH FDUHHU FRDFKLQJ ÂżQDQFLDO FRDFKLQJ OLIHUHWLUHPHQW SODQQLQJ relationship coaching, coaching for college students, and health and wellness FRDFKLQJ,WLVWKLVODVWDUHDWKDWZHÂśOOORRNDWWRGD\ With an aging population and increasing obesity and diabetes in &DQDGDDQGWKH86KHDOWKDQGZHOOQHVVFRDFKLQJLVEHJLQQLQJ WR UHFHLYH PRUH DWWHQWLRQ +HDOWK DQG ZHOOQHVV FRDFKHV ZRUN with individuals with a range of health challenges such as cardiovascular disease, obesity, diabetes, kidney disease, GHSUHVVLRQ FDQFHU DVWKPD $'+' RVWHRSRURVLV DV ZHOO DV ZLWKFDUHJLYHUVRISHRSOHZLWK$O]KHLPHUÂśVGLVHDVHRUGHPHQWLD Coaches help clients to address their health issues, seek a deeper XQGHUVWDQGLQJRIWKHLUFKURQLFLOOQHVVHVDQGÂżQGZD\VWREHWWHU PDQDJHDQGWDNHFRQWURORIWKHLULOOQHVVHV&OLHQWVDUHHQFRXUDJHG WR LGHQWLI\ REVWDFOHV DQG VHW JRDOV WR PRYH WRZDUG D KHDOWKLHU OLIHVW\OH 7KH coaching relationship is a partnership, and the coach supports and empowers WKH FOLUQW WR VHW WKHLU RZQ 6SHFLÂżF 0HDVXUDEOH$WWDLQDEOH 5HDVRQDEOH DQG 7LPHG60$57 JRDOV&RDFKHVEHOLHYHWKHLUFOLHQWVDUHWKHH[SHUWVDQGRQFH the client has determined what goals they would like to work on, the coach helps to hold the client accountable -- one of the most powerful components of WKHFRDFKLQJSURFHVV2IWHQFOLHQWVZLOOVD\WKDWWKHVXSSRUWRIWKHLUFRDFKKDV helped them believe that they can achieve their goals, and being accountable to WKHFRDFKKHOSVWKHPIROORZWKURXJK 7KHWUDGLWLRQDODSSURDFKLQPDQDJLQJFKURQLFGLVHDVHVKDVRIWHQEHHQDPRUH GLUHFWLYHWHDFKLQJDQGHGXFDWLRQPRGHO+HDOWKDQGZHOOQHVVFRDFKHVEHOLHYH that the patient is the best manager of their disease, and rather than â€œtell the patient what to do,â€? they guide patients to talk about what is most challenging with their conditions, what they most want to change, what support they wish to KDYHDQGZKDWREVWDFOHVWKH\ÂśGOLNHWRUHPRYH7KHQFRDFKHVDVVLVWDQGVXSSRUW WKHLQGLYLGXDOWRDFKLHYHWKHLUJRDOV 5HFHQW VWXGLHV DUH UHSRUWLQJ RQ WKH HIIHFWLYHQHVV RI FRDFKLQJ DV D EHKDYLRU FKDQJH WUHDWPHQW DFFRUGLQJ WR &RXUWQH\ 1HZQKDP.DQDV 'RQ 0RUURZ DQG -HQQLIHU,UZLQ 7KH\FODULI\WKHUROHRIWKHKHDOWKDQGZHOOQHVVFRDFK VWDWLQJWKDWÂłWKHFRDFKÂśVSULPDU\UROHLVWRDVNRSHQHQGHGTXHVWLRQVWKDWLQYLWH the client to explore and experience what is happening with him or her rather WKDQ DQDO\]H RU DVVHVV ZK\ DQGRU KRZ HYHQWV RU LVVXHV DUH DIIHFWLQJ WKHP
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Our Menses Women’s Body Awareness and TCM Diagnosis By Dr. Andrea Hansen
As women, we often have a very ambiguous relationship with our bodies. Not only does our society maintain ‘unattainable’ expectations regarding perpetual youth, beauty, and fitness, but even among ourselves we often maintain a culture of silence and shame around one of the most beautiful and powerful parts of who we are: our fertility and its manifestation in our menstrual cycle. Lack of self-knowledge around our menses may be cultural, but we are missing out not only on celebrating the magic of being a woman, but also an important connection to our health. By observing our menses we, as women, can discover valuable information about our bodies and our health, and we can work towards balance and vibrancy in our lives. As a woman matures from her first period through to the peri-menopausal years, her menstrual patterns develop a unique rhythm, her body adapting and responding to her hormonal fluxuations, her way of living, her mental and spiritual health, and her external environment. These adaptations and responses are reflected in a woman’s menstrual cycle. Hundreds, perhaps thousands, of years ago, Chinese physicians recognized the importance of observing the menses and menstrual patterns to evaluate a woman’s health, and to diagnose sources of physiological disharmony and imbalance. Ancient doctors of Traditional Chinese Medicine (TCM) developed diagnostic and monitoring guidelines that are still deeply relevant and still profoundly effective. They are used today in both general diagnosis and in the practice of Chinese medical gynaecology. So significant is a woman’s cycle to a Chinese medical understanding her overall health, that during her visits to her TCM doctor she will be asked detailed questions about her menstrual patterns. This information about her body will help direct her treatment, whether it is for a specific gynaecological concern or for something unrelated to the menstrual cycle. Gynaecological information helps us understand diverse complaints such headaches, insomnia, digestive concerns, and, of course, many more.
tain ‘norms’ around the menstrual cycle. These are not statistical norms, but rather the ideal norms of a healthy, balanced, harmonious body. How and when a woman deviates from these norms indicates an underlying pattern that requires interpretation. One of the norms TCM theorists recognized was regarding cycle length. The cycle length norm would be between 25 and 35 days, and the number of days menstruating would range between three to five days. In terms of flow, the normal range would be to need (using present day terminology) between three to five pads or tampons on a “heavy day”. On a heavy day, anything beyond five pads can be very significant diagnostically. If your heaviest day requires two or fewer pads, that is equally significant. Along with the amount of bleeding is the nature or quality of the menstruate itself. Our norm point would be a menses that is not too thick and sticky, or too watery. A normal period would have few clots or none at all. Ideally, the colour of menstrual blood is fresh red. Many of our ‘normal’ sensory or emotional expectations do not reflect what the ancient Chinese doctors viewed as the norm. The TCM norm around pains or discomforts, cramping and achiness is minimal to none at all. Similarly, the norm for premenstrual emotionality is equanimity. According to TCM theory, our emotions are in perfect relationship with our physical bodies: menstrual-related pain or irritability reflects an underlying physical imbalance. Regarding sleep patterns and digestion, the norms reflect what we usually experience. That is, do we deviate during our cycle in any way from a consistent pattern? Regarding body temperature, the norm would be to feel comfortable, not hot or chilled. These norms are, of course, only reference points. If a woman happens to feel somewhat emotional, or happens to experience moderate cramping during her period, this is probably ‘normal’ in the usual sense of the term. But all of this information, in addition to establishing a baseline from which to gauge improvement, helps guide a TCM doctor in making an accurate diagnosis, and formulating a personalized acupuncture or herbal prescription, as well as, perhaps, nutritional and lifestyle recommendations.
Some of the diagnostically significant questions a TCM doctor will ask are questions some women may have never before stopped to ask themselves. For example, what is the colour of the blood, in the spectrum of black-to-fresh red-to-light pink? Is your menses thick or watery? Is there any ‘clumping’ or clotting? How long are your cycles? How many days do you menstruate? How do these patterns alter during stressful times? How heavy or light is the flow?
One of the beauties of TCM is the fact that it recognizes that each individual woman is a unique ‘system’ unto herself, interacting in her own unique way with her environment. TCM recognizes that each woman’s menstrual cycle is a valuable, telling reflection of the degree of harmony in her internal and external worlds.
A TCM doctor may also ask a woman about her sensory experience associated with menstruation. Are there discomforts? What is the nature of her discomfort? When, where, and to what degree? Does she have nausea or vomiting? Does she have headaches or breast discomforts? Are there correlated emotional factors, and do these factors follow a pattern?
Dr. Andrea Hansen is a licensed Acupuncturist, Medical Herbalist and a Doctor of Traditional Chinese Medicine. As a member of the Red Web Association she is also involved with the Menstrual Advocacy movement and is a Fertility Awareness educator. Although her practice, Wild Roots TCM and Acupuncture Clinic, does have a focus on reproductive health, Andrea treats a great variety of disorders. She welcomes all newcomers to her clinic to experience the balance and wholeness that TCM has to offer.
All of these questions have a specific diagnostic purpose. Over the centuries of observing women’s cycles, TCM theorists developed an understanding of cer-
Dr. Andrea Hansen R. Acupuncturist, R. Herbalist, Dr. TCM Suite # 260 -546 St Paul St. Email: email@example.comPhone: 250-682-7289
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Healthy Eating for the New Year
*25$: * 25$: Are you plain tired, have some pounds to lose â€“ trying to be health conscious but not getting the results you are looking for â€“ then stop trying and just start to eat more RAW! Raw Ra w fruits, fruits, vegetables, vegetables, nut nut and and seeds seeds allow allow you you to to get get your your nutritional n utritional needs met met in a simple format. format. When you you cook ffood ood you you lose at at least least 50% of its nutritional nutritional value. value. By HHDWLQJUDZIUXLWVYHJHWDEOHVQXWVDQGVHHGV\RXEHQHĂ€WV DWLQJUDZIUXLWVYHJHWDEOHVQXWVDQGVHHGV\RXEHQHĂ€WV from fr om all all of the nutrients. nutrients. 7KH EHQHĂ€WV DUH WUXO\ DPD]LQJ 0DQ\ SHRSOH ZKR LQFRUSRUDWH PRUH raw foods into their diet report massive improvements in energy, mental clarity and immunity, better digestion, effortless weight loss, disappearance of disease and looking years younger. Yes Y es it is so simple but what what does it mean? mean? More More carrot carrot sticks, sticks, broccoli broccoli and and salad ? Well Well yes yes this certainly certainly is a good starting starting point point but but in further further exploring this amazing amazing lifestyle lifestyle you you will discover discover exploring any cooked cooked dishes can can be turned turned into into a raw raw than any vversion. ersion. This includes includes pizza, pizza, pasta, pasta, ice-cream, ice-cream, cheesecake, a pple pie, pancakes pancakes â€“ you you name name it! This is a new new way way of cheesecake, apple looking at at food food and and what what you you choose choose to to fuel your your body body with â€“ dead, dead, looking cooked ffood ood or fresh fresh living living foods! foods! Start Start by by looking looking at at how how you you can can cooked start incor porating more more raw raw â€“ salad salad with lunch, lunch, agreen agreen smoothie smoothie for for start incorporating breakfast, breakfast, fruit fruit bowl bowl for for dessert. dessert. If by by eating eating 50% raw raw you you will start start to to feel feel your your health improving. improving. Check Check out websites websites on raw raw food, food, attend attend a raw raw food food potluck potluck or visit your your local local raw raw food food restaurant restaurant .
Remember if we want to be high-energy beings we need to eat high-energy foods and that means raw foods! Start S tart yyour our day day with a GREEN GREEN Smoothie Smoothie
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One of the things that add up to a lot of unwanted calories over the holidays is appetizers. Despite their small size, appetizers are often made with rich ingredients and can be very calorie dense. Are you hosting or attending a get together this season? Why not contribute something a little â€˜lighterâ€™ to the appetizer scene? To up the nutritional value without overdoing the calories incorporate vegetables, whole grains, plain yogurt or bean dip, into your appetizer selection. People will appreciate having a healthier option. Here are a few ideas to consider. Stuffed Cherry Tomatoes: slice cherry tomatoes in half and scoop out the pulp. Stuff with a small crumble of goat cheese and top with a little pesto. Or stuff with a small cube of feta and a thin slice of kalamata olive. Fruit Skewers: put a new spin on the classic fruit platter. Cut assorted fruit into chunks and thread onto small barbeque skewers or toothpicks. Serve with Ă€DYRXUHGORZIDW*UHHN\RJXUWIRUDGLSWKDWFRQWDLQVDJRRGVRXUFHRI protein and is easy on the calories. Assorted Cracker Toppers: Choose your favourite whole grain cracker and top with things such as low fat cream cheese and jalapeĂąo jelly, low fat cream cheese and smoked salmon, or cucumber and hummus.
RECIPE GREEN Smooootthhiiee
Owner O wner of Pure Pure Cuisine Cuisine
For many of us, the holiday season is marked by sharing great food with friends and family. Itâ€™s a challenge not to over indulge at this time By Simone of year. Yet itâ€™s not healthy to feel deprived Jennings and from avoiding food at social gatherings in an Laura Kalina, Registered Dietitians attempt to stick to a diet. Part of having a healthy relationship with food is being able to enjoy all foods in moderation. However, having more healthy options available allows us to eat some nutrient dense foods along with the inevitable consumption of goodies.
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Tortilla Pinwheels: Cover the surface of a 10-inch whole grain tortilla with low fat spreadable cream FKHHVHDGGVRPHOHWWXFHDQGÂżOOZLWKDQ\RIWKH following combinations: thinly sliced cucumber, red pepper, green onion, and salsa; smoked salmon, capers and red onion; or feta, dried cranberries and JUHHQRQLRQV<RXFDQDOVRÂżOOZLWKKXPPXVDQGYHJJLHV2UXVHVDODG sandwich ingredients such as egg, salmon or tuna. Roll the tortilla tightly (imagine rolling sushi) and cut into one or two inch pieces. Vegetable CruditĂŠs with Hummus and Tzatziki: CruditĂŠs is a French word basically meaning an appetizer with raw vegetables. Choose a variety of colored vegetables and arrange decoratively on plate with hummus and/ RU7]DW]LNL7U\WKLVKXPPXVUHFLSHIURPWKH/RZ*O\FHPLF0HDOVLQ 0LQXWHV&RRNERRNZZZORZJLPHDOVFRP
HEALTHY HOLIDAY EATING RAW FOOD RESTAURANT & UN-COOKING SCHOOL
Julie Bayman Founder
442 Victoria Street, Kamloops, BC - T. 250.851.8194 www.mypurecuisine.org
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Let’s Move Studio Yoga Dance Wellness
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Monday 9am Yoga 10:30 Yoga*MB 12pm Yoga*B 3:45pm Yoga: Teens 5pm Yoga 6:15pm Bollywood 7:30pm Urban
Tuesday 9am Yoga
Saturday 9am Yoga: Kids 10:30am Yoga
Sunday 9-10am Yoga
12pm Yoga*G 5pm Bellydance 6:30pm Yoga 7:40pm Zumba
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Wednesday 9am Yoga 10:45 am Yoga*G 12pm Yoga*G 3:15 Yoga: Kids 5pm Yoga 6:10 Zumba 7:15 Yoga
Thursday 9am Yoga
Friday 9am Yoga 12pm Yoga 5pm Hoop-Fit 6pm Zumba
12pm Yoga *B 5pm Bellydance 6:30pm Yoga *B=Beginners *MB=Mom & Baby 7:45 Zumba *G=Gentle
Yoga Fitness Boot Camp Mon-Thurs 5:45-6:45am www.yogawithkatrina.com
ƭȼȺȷȻȷɂȳȲΎƛȺȯɁɁȳɁ˻ January 2 - 31, 2012
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Beat the Winter Blues
With the shorter days and cooler temperatures a very common disorder known as Seasonal Af Affective fective Disorder (SAD). This disorder af affects fects 3.3 million Canadians and is diagnosed as a type of depression that occurs at the same time every year with symptoms starting in the fall and possibly continuing into the winter months. These symptoms include: low energy, feelings of moodiness, hopelessness, anxiety, social withdrawal, oversleeping, appetite changes with a craving for foods high in carbohydrates, loss of interest in activities once HQMR\HG DQG GLIÂżFXOW\ FRQFHQWUDWLQJ DQG SURFHVVLQJ information.
T The he main causes of SAD ar are: e: 1. Change in circadian rhythm â€“ our circadian rhythm controls our mood, sleep/wake cycle, appetite, digestion, and energy. 2. High levels of melatonin â€“ melatonin is our natural sleep hormone that is involved in our sleep/wake cycles. It is increased in the winter with darkness as well as in periods of stress and hypoglycemia (low blood sugar). 3. A low level of serotonin â€“ serotonin, our â€˜feel goodâ€™ hormone, is also involved in our sleep/wake cycles, supports a healthy libido, controls appetite, and balances mood. affects fects women 4. Genetics â€“ SAD more commonly af and usually begins when people are in their 20â€™s. 5. Northern latitudes â€“ SAD occurs throughout the northern and southern hemispheres but is extremely rare in those living within 30 degrees of the Equator, where daylight hours are long, constant and extremely bright.
Lifestyle Lif estyle Changes and Dietar Dietaryy Support Suppor t Â‡ 6OHHS DQG UHVW Âą DGHTXDWH DPRXQWV WR HQVXUH \RXU natural circadian rhythm is maintained throughout Ă€XFWXDWLRQVLQGD\OLJKWDQGVWUHVVOHYHOV Â‡ *R RXWVLGH RU EULQJ ÂľRXWVLGHÂś LQ Âą HYHQ RQ FORXG\ days, exposure to daylight will help to maintain melatonin levels and increase your production of Vitamin D. Use of full spectrum lighting bulbs and lamps will also help. Â‡([HUFLVHÂąQRWRQO\ZLOODEULVNZDONJHW\RXRXWVLGH but youâ€™ll also increase the production of endorphins which make you feel good by improving your brain chemistry.
Changing your lifestyle, diet, adding supplements and botanicals can help beat the winter blues. A good diet is not only important for physical health, but also for emotional well-being. Â‡6DOPRQÂąKLJKLQRPHJDIDWW\DFLGDQGYLWDPLQ' Â‡ *UHHQ OHDI\ YHJJLHV Âą FDOFLXP ULFK NDOH DQG collard greens to improve symptoms of irritability and depression. Â‡ :DOQXWV Âą IXOO RI DQWLR[LGDQWV RPHJD ÂśV DQG magnesium to stabilize blood sugars; along with FDOFLXP PDJQHVLXP GHÂżFLHQF\ FDQ OHDG WR DJLWDWLRQ anxiety and insomnia. Â‡ $YRFDGRV Âą KLJK OHYHOV RI YLWDPLQ % ZKLFK LV needed for the synthesis of serotonin, and Omega-9, an essential fatty acid, are only a couple reasons to eat these. Â‡ 4XLQRD Âą FDUERK\GUDWHV FDXVH D ELJ LQFUHDVH LQ serotonin levels but not all carbs are equal; ideally, FKRVHRQHVWKDWDUHERWKORZJO\FHPLFDQGKLJKÂżEUH Â‡ 'DUN &KRFRODWH Âą FRQWDLQV SKHQ\ODODQLQH ZKLFK increases production of mood-elevating dopamine and norepinephrine. Choose at least 70% cacao and be mindful of portion size! Â‡2\VWHUVÂąJHW\RXU]LQFÂż[DWUDFHPLQHUDOWKDWFDOPV the body and stabilizes mood. Â‡ %UD]LO 1XWV Âą MDP SDFNHG ZLWK VHOHQLXP WR ÂżJKW free-radical damage, prevent irritability, anxiety and depression. Â‡ 6SLQDFK Âą VHYHUDO FOLQLFDO VWXGLHV KDYH OLQNHG GHSUHVVLRQ WR IRODWH GHÂżFLHQF\ E\ UHGXFLQJ WKH DPRXQW of mood and stress-regulating serotonin, dopamine, and noradrenalin. Â‡7XUNH\ÂąDJRRGVRXUFHRIVHOHQLXPYLWDPLQ%DQG tryptophan; tryptophan produces serotonin and acts as a mild sedative.
Supplements: Â‡ 9LWDPLQ ' DOVR NQRZQ DV ÂľOLTXLG VXQVKLQH Âą depressed patients are more likely to have low levels of Vitamin D. Vitamin D also increases oneâ€™s sense of well-being, improves sleep patterns and even aids with
Â‡%9LWDPLQVÂąNH\WRPDLQWDLQLQJJRRGPHQWDOKHDOWK Conditions like depression and physical fatigue are LQGXFHGE\ORZOHYHOVRIWKHHVVHQWLDO%YLWDPLQV Â‡$QWLR[LGDQWVVXFKDV9LWDPLQV$&(DQG]LQFDQG selenium, to reduce free-radical damage. Â‡2PHJD)DWW\$FLGVÂąUHFHQWUHVHDUFKHVWLPDWHVWKDW the human brain is approximately 8 percent Omega-3 )DWW\ $FLG 7U\ LQFUHDVLQJ GLHWDU\ LQWDNH RI FROG ZDWHU ÂżVK VXFK DV PDFNHUHO VDOPRQ EODFN FRG DOEDFRUH tuna, sardines, and herring or ensure supplement is of good quality and mercury-free. Â‡ /7KHDQLQH Âą UHGXFHV VWUHVV DQG DQ[LHW\ DQG improves mental clarity and mood. Â‡ +73 Âą D SUHFXUVRU WR WKH ÂľIHHO JRRG KRUPRQHÂś serotonin, is responsible for mood, appetite and temperature regulation. Â‡ 6$0H Âą WKHUH LV D OLQN EHWZHHQ GHÂżFLHQW 6$0H metabolism and mood disorders. Â‡ *$%$ Âą *$%$ KDV D FDOPLQJ UK\WKPLF DIIHFW RQ WKH HOHFWULFDO LPSXOVHV LQ WKH EUDLQ :LWKRXW *$%$ QHUYH FHOOV ÂżUH WRR HDVLO\ DQG WRR RIWHQ UHVXOWLQJ LQ DQ excitatory state.
Botanicals: Â‡ 6W -RKQÂśV :RUW Âą XVHG WR SUHYHQW DQG LPSURYH symptoms of mild and moderate depression. Â‡ *LQVHQJ Âą HQKDQFHV HQHUJ\ SURYLGHV PHQWDO offering fering anticlarity, and improves memory, as well as of LQĂ€DPPDWRU\EHQHÂżWV Â‡0RWKHUZRUWÂąDUHOD[LQJWRQLFKHUEDQGPLOGVHGDWLYH that gently relieves tension, anxiety when feeling under pressure. Â‡ 5KRGLROD Âą VWLPXODWHV QHXURWUDQVPLWWHUV DQG enhances their ef effects fects on the brain. This includes the ability for the brain to process serotonin which helps the body to adapt to stress. Â‡ 6FXWWHODULD Âą D PLOG UHOD[DQW DQG KDV ORQJ EHHQ hailed as an ef effective fective therapy for anxiety and nervous tension. Â‡ $YHQD Âą IHHGV WKH QHUYRXV V\VWHP ZKHQ XQGHU stress and strengthens it to handle the situation. It works great to calm down performance anxiety. 3OHDVH QRWH WKDW DOO VXSSOHPHQWV DQG ERWDQLFDOV VKRXOG EH discussed with your health care professional before starting to effects. fects. prevent possible interactions and/or side ef
Resources: R esources: esour ces: Â‡$OLYH0DJD]LQH)HEUXDU\LVVXH
Â‡ZZZVDGRUJXNN Â‡ZZZKHUEVFRPGLVRUGHUVVBDBGKWP ZZZOLIHZLWKFRQÂżGHQFHFRPEHQHÂżWRIYLWDPLQGKWPO QDWXUDOPHGLFLQHVXLWHFRPDUWLFOHFIPERRVWB\RXUBPRRGBQDWXUDOO\ Â‡0D\R&OLQLF www.mayoclinic.com/health/seasonal-af .mayoclinic.com/health/seasonal-affective-disorder/DS00195 fective-disorder/DS00195 'U%UDGZHOOVWD\VKDSS\WKURXJKWKHZLQWHUE\KLWWLQJWKHVXQQ\VORSHVWDNLQJ KHUVXSSOHPHQWVDQGWKHRFFDVLRQDOVXQQ\YDFDWLRQ3UDFWLFLQJGRZQWRZQVKH can be reached at 250-374-9700. www.naturopathkamloops.com 14
Unlock Your Bodyâ€™s Natural Healing Power! By Lisa Conroy, D.C.
If youâ€™re ready to discover true wellness, not merely â€œfeeling goodâ€?, but the opportunity for vitality, vibrant health and even an enhanced experience of lifeâ€Ś then read on and discover the key to unlocking your bodyâ€™s natural healing power.
impact our physical bodies. Likewise, it is important that we understand that what we eat, how we move, and take care of our physical body will have a profound impact on our mental attitude, self-perception, and state of mind.
,PDJLQHEHLQJLQDVWDWHZKHUH\RXUERG\IXQFWLRQVDVHIÂżFLHQWO\ For residents in and around Kamloops, the wellness chiropractic and effectively as intended. Fighting off disease, healing yourself, team at Inspire Chiropractic & Wellness Studio in Valleyview adapting to the stresses you face on a daily basis. That state you XVHV WKHLU 6SDFH )RXQGDWLRQ &HUWLÂżHG ,QVLJKW 7HFKQRORJ\ WR SLFWXUHGLQ\RXUPLQGLVWKHYHU\GHÂżQLWLRQRI establish a holistic view of your current wellness. And there is a way to get there, but wellness condition. Together you will itâ€™s not through mainstream medicine. explore your health and lifestyle goals, and map your path to optimum wellness. Standard medical care seeks to treat a symptom by adding something from the outside â€“ a Having utilized the non-invasive Insight medication, a surgery or procedure. While we Technology to establish your current are glad they are able to do that in times where wellness benchmark, as well as track your it is needed to save someoneâ€™s life, often times ERG\ÂśVUHVSRQVHWRFDUHDQHZVFLHQWLÂżFDOO\ it ignores the underlying cause and runs the valid, quantitative way of tracking and risk of side effects complicating the personâ€™s communicating the effectiveness of recovery. Fortunately youâ€™re about to discover WUHDWPHQWLVÂżQDOO\SRVVLEOH the type of care that unlocks your bodyâ€™s As a way to celebrate their new studio natural powers for healing and wellnessâ€Ś opening this February 2012 in Kamloops, Not from outside the body like mainstream Drs. Robert and Lisa Conroy would like to give you a coupon for medicine but instead removing anything that might interfere a FREE comprehensive examination (including a â€œtake-homeâ€? with normal function. Its main goal is to literally â€œunlockâ€? the bodyâ€™s natural healing ability and create an optimal state of UHSRUWRIÂżQGLQJV ZKHQ\RXVLJQXSIRUD,QWURGXFWRU\ &OLHQW&RQVXOWDWLRQ7KLVLVDVDYLQJVRIRIIWKHXVXDO health, by removing internal obstructions. FRQVXOWDWLRQIHH Itâ€™s called Wellness Chiropractic, and itâ€™s based on the belief and trust that the body knows what to do if nothing were interfering Simply direct your Internet web browser to: with it. The Wellness Chiropractor looks for underlying causes www.inspirechiropractickamloops.com. On the right hand of disturbance or disruption (which may or may not be causing sidebar of the homepage, you will see an area to claim your symptoms at the time), and helps to make the interventions and coupon. Follow the prompts and claim your FREE examination lifestyle adjustments necessary to usher clients towards optimal DQG GLVFRXQW RQ WKH ,QWURGXFWRU\ &OLHQW &RQVXOWDWLRQ today. Individual results may vary. function. This environment of normal function in the body encourages natural healing, and minimizes the need for invasive treatment. When the body is working properly, it tends to heal effectively, no matter what the condition. As the body heals well and maintains itself well, there is another level of health that goes beyond â€œasymptomaticâ€? or â€œpain-freeâ€? which reveals an openended opportunity for vitality, vibrant health, and an enhanced experience of life. Being that our minds and bodies are connected, it is crucial to develop strategies to limit or decrease the negative psychological and emotional stresses in our life that without question negatively artwork by Rita Loyd nurturingart.com
â€œLive the life you were meant to liveâ€?
www.inspirechiropractickamloops.com 250-819-8585 (Lisa) 250-851-1145 (Rob) (DVW7UDQV&DQDGD+Z\Â‡9DOOH\YLHZ6TXDUH6KRSSLQJ&HQWHU
Sitting with Love
Begin by resolving to have a daily sitting meditation and finding a dedicated time that works for you; before bed is good or very early in the morning if possible. If you are so inclined, sitting in the middle of the night in between 4-hour sleep sessions is completely distractionfree and leads to deep and restful sleep with lucid dreaming. Whenever you do sit, leave enough time to complete the meditation without external deadline pressure: 30-60 minutes to start, maybe more later on. ➢ Create an intentional space, perhaps a dedicated room, or have needed items readily available in your home or when you travel: A yoga mat; a meditation pillow or folded cotton blanket and a Zabuton pad to place it on, and a light blanket when warmth is needed for comfort. ➢ Warm up for a few minutes with some gentle yoga, bringing attention to deepening breath flow. Focus on opening of hips, knees, ankles and hamstrings to facilitate a more comfortable sit. Sun salutation, squat, seated spinal twist, cow's face variations and pigeon are good, but be open, relaxed and intuitive each time you arrive at the mat. ➢ Several minutes of Shavasana relaxation with an expanding yogic breath will integrate the energy following asanas, providing a gentle transition to sitting. As the practice deepens over time, the shavasana can also become an occasional entry point into yoga nidra as a prelude to sitting meditation: “Float...trust...enjoy.” ➢ Come to a comfortable seated pose, half-lotus working toward lotus if possible. Any cross-legged or seated pose with the knees below the hips is fine, including sitting on a meditation bench or a straight chair if necessary. These will become more comfortable with practice. Sit upright but be relaxed in your uprightness, with eyelids closed or opened just a slit. Consciously relax the jaw, tongue and forehead, bringing the tip of the tongue lightly to rest on the hard palate behind upper front teeth. Scan the entire body and release tight spots and any tenseness. Bring hands to thighs or lap in the mudra that presents itself. Sink down firmly into a broad sitting base, widening sit bones with hands. Shift floor of pelvis forward and lightly engage abdominals. Roll shoulder blades back and slightly expand chest, lengthening spine from within. Lengthen neck, let the top of head be pulled straight up as if from above and slightly draw the chin down toward the chest. Now remember the healthy, enlightened nature of what you are doing and be happy you are here. Allow a gentle smile to bring home the relaxation. ➢ Deepen the breath and let your awareness follow it from the tip of the nostrils down to the bottom of the spine, just above the perineum, and then back up and out through the top of the head. Be aware of thoughts that arise but just smile at their efforts to take over, let them go, and keep coming back to the breath. Relax...there is nothing else more important than sitting relaxed and enjoying each breath at the moment, so welcome this opportunity.
A Yogic Meditation Practice
Without changing the breath, become aware of the turning points -- with breath all in deep beneath the belly and turning to go out, and with breath all out just above the head, turning to come in. Observe what is happening at these turning points. Thoughts will likely continue to arise, but if a train of thought is not allowed to continue through a turning point the brain chatter will gradually subside, allowing a free ride on the wave of breath energy. ➢ On the inhale, let the belly rise slightly while still engaging abdominals and then let the lower, middle and upper back of the lungs expand generously. The spine and the top of the head can continually reach taller on each exhale. ➢ Observe a warm glowing energy just above the head. Open the lotus petals of the crown and invite that energy to come in with each breath, feeling it travel down to the energy pool (or “coil”) near the bottom of the spine, bringing renewal. Establish equanimity by releasing an energy flow upward from this pool on each exhale, through the energy channels of the spine out the top of the head. Go slowly, relax even further, and eventually visualize your Self as a hollow tube which allows beautiful energy to flow unimpeded. ➢ When the channels have c l e a r l y opened, rea l i z e “love” is being a c cessed and generated in the energy flow.
➢ If it feels things have stalled, try changing mudras, several times if need be. Eventually, with hands in prayer position, long spine and sit bones firmly grounded; let the breath take you ever so slowly into a deep forward bow, moving toward forehead reaching floor. When you have arrived at your deepest opening, stay a while, relax, and breathe love. ➢ Returning to upright, notice any difference in breath and energy flow. Also, try generating an aura of love from every cell of your physical and deeper being. For several minutes visualize a glowing energy radiating outward from and all around your body, an aura that could possibly be visible to someone else in the same room with you. ➢ When the sitting feels complete, take a few long deep breaths, rub your hands together vigorously until they are hot and put them over your eyes for a few moments. Open eyes and begin to move the body very gently, respectfully. Slowly rotate neck, stretch legs and ankles, hips, shoulders. Massage your entire body lightly with fingertips and thumbs, moving down from scalp and face to lower back, more deeply in buttocks, hips and legs down to back of knees and calves, finish with soles of feet and toes or reverse the direction. ➢ Eventually move to a squat, coming into downward dog or standing forward bend. It may feel that it is now time for a few more poses energized by delicious freeflowing prana -- go with it for as long as it feels right. (In time you may discover there is no separation between the energy of the yoga poses and the meditation -- celebrate if you find this happening.) Conclude with shavasana and then come into mountain pose. Respectfully bring hands to prayer position and bow deeply to your teachers, family, friends, fellow students, other yogis currently on the planet, and anyone else. Step off the mat and on to the rest of your daily journey with intentional loving care. Beyond the sit If the template of this practice feels right, stay with it. Or experientially establish your own variations. For now, 'go as far as you can see -- when you get there you will see further.' Remember, the deeper breath energy found here can be accessed at any time or place in your daily journey and it will become more accessible with more practice. If going to bed following the meditation, the high energy may continue to run strong, possibly not allowing sleep to quickly take hold. This energy can usually be moderated by focusing on counting backward on each breath, starting at 100 with the inhale, 99 with the exhale, 98 inhale, etc. Allow full movement of each breath and total awareness to the turning points.
➢ As the process continues, allow your body to move more deeply into the pose, more grounded in the base while still reaching taller, completely relaxed: The straighter the spine, the easier the flow. Let the breath breathe you. Completely releasing all concern, open into stillness. Relax and enjoy the timelessness now available in each breath.
Meditation editation with Michele MicheleGieselman Gieselman
Editor’s note: This article was written by Moontanning Yogi, an experienced Kamloops-area meditator who wishes to retain the privacy of remaining anonymous. Permission to share this article with others, in its complete form, is explicitly given. Comments or questions may be directed to: firstname.lastname@example.org
Take time out to enjoy the stillness, connecting with your breath and listening to your inner wise self
As we travel through our lives we need to step out of the every daydemands and embrace the opportunity to be still, breathe and rest.
Evenings 6:00 - 7:30pm January 24th, February 21, March 20
Mornings 10:00 - 11:30am January 26th, February 23, March 22
$15.00 drop in Contact Michele 250-851-0966 email@example.com www.intuitivehealer.ca
Meditation offers a gentle experience of self care
Michele’s Intuitive Healing & Massage: Workshops, Meditation, CranioSacral, Intuitive Readings & Shamanic Healing. #2 - 231 Victoria St. 16
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Planting seeds in darkness by Katrina Ariel Darkness is where seeds germinate. When you feel into this time of year it invites you to get clear on what you want to be, how you want to serve, and in which direction you choose to go during the next phase of your life. By honoring the darkness by turning inward and planting seeds of your intent, you tap into a potency that is open to you in this time. :LWK\RXUFODULW\DQGWKHFUHDWLYHHQHUJ\RIOLIHWKDWĂ RZVZLWKLQ you and all around you, unlimited possibilities await! Mini-Meditation: Align your posture beautifully to come into clarity in this moment. ([SDQGHPSW\RXWIURPWKHLQVLGHDQGDOORZ\RXUVHOIWREHĂ€OOHG with breath. As you take each breath, feel the life force of prana dance within. Hips and legs earthy, heart light. Feel how your alignment opens you more to the energy of the now.
Craving ChangeTM Anyone? By Alexis Blueschke
Have you ever wondered why the cookies call your name from the kitchen cupboard? Or when you want to buy just a coffee and end XSHDWLQJDGRXJKQXW"2USHUKDSV\RXÂżQG\RXUVHOIWZHQW\PLQXWHV after dinner looking in the fridge for â€œsomething good to eat?â€? ,Q WKH ÂżHOG RI SV\FKRORJ\ WKHUH LV D FRPPRQ understanding that people operate using both the conscious and unconscious mind. The conscious mind is what we are aware of, our thoughts, feelings and behaviours. The unconscious mind represents our thoughts, feelings and behaviours that we are unaware of. It is thought that we live our lives and operate from that unconscious mind about 95% of the time. This may help to explain why we struggle with will power when it comes to dieting, exercise and weight loss, even when it is recommended for a health or medical reason. In order to explore some of our unconscious eating habits, Craving ChangeTM workshops (www.cravingchange.ca) were developed by a Registered Dietitian and a Registered Psychologist. These workshops help people address the â€œwhyâ€? of their personal eating behaviours. It is often through our understanding and awareness that we can make lasting changes to our behaviour.
Take a moment to review the past year. Donâ€™t get caught up in stories, but offer gratitude for blessings. Acknowledge anything that does not serve your true and highest self. Thank those things for the roles they have played, then, with a deep breath, exhale that which no longer serves out and down, right into the core of the earth. (You can do this a few times if youâ€™d like) Now, still in awareness and reverence of your breath... Think about what you want to create in the year ahead.
Go big with your vision: What is the highest of your intentions? What serves the whole world AND you as an individual? There can be many layers to these seeds you plant, yet make them for the highest good, and they will be nurtured more fully by the energy of light. Once youâ€™re clear on your intention, think of a seed (or seeds) in your mind. Plant these seeds, infused with your highest will, into the fertile soil of this new cycle.
This workshop is designed for those who feel frustrated with the usual weight loss programs, struggle to maintain healthy eating habits, eat for comfort or in response to strong feelings or just want to feel more in control of their eating. This six-hour workshop supports comprehensive lifestyle interventions for weight loss, encourages VHOIHIÂżFDF\ DQG VHOIPDQDJHPHQW DQG FUHDWHV D FRPIRUWDEOH environment for group interaction. This workshop is also designed to help guide individuals on their path to awareness of their personal eating triggers and patterns. Using a practical, evidence-based approach, we address emotional eating and focus on the â€œwhyâ€? of eating. Individual consultations are available upon request. Here is an amazing opportunity for anyone craving a change and interested in exploring their issues around food and eating. Alexis Blueschke of True Balance Nutrition and Wellness is now offering Craving ChangeTM workshops. For more information on upcoming workshops or to register, please contact Alexis Blueschke at True Balance Nutrition and Wellness at 250.319.7521 or by email firstname.lastname@example.org
Craving ChangeTM workshops.
Bless them with love, rock them gently with your breath, and then let them be to germinate in the darkness of unbounded creative energy. Bright blessings!
Change your life one bite at a time
For more inspiration & meditations from Katrina Ariel visit: www.DailyDosesOfDelight.com 18
Alexis Blueschke, Registered Dietitian 250.319.7521 or email@example.com
In the build up to 2012, I thought it would be interesting to do a guided meditation for insights for what will serve us going into 2012. There has been much speculation about this date and time we are going into so here are some of the insights I am pleased to share with you. Many blessings for this time and enjoy the excitement of being on the Mother Earth at this auspicious time. ~Therese My Journey: Before me I see a vision of a desert, the sand has been sculpted by the wind and forms high sand dunes, in the distance I see a shaft of light moving towards me, and as the light comes closer I see it is Master Kuthumi, his hands are out stretched to all of us who choose to understand these words. Welcome children of the light I invite you to come with me. Master Kuthumi takes us across the sand and in the distance we see a crystal palace of light. Master Kuthumi welcomes us; we are escorted into a huge room with a domed ceiling. As we adjust our vision we see that the room is full of Ascended Masters, and Light Beings, a council of Wise Ones has gathered to speak with us this day.
The Wise Ones Speak... Welcome sons and daughters of the light, we are pleased to speak with you, we have gathered together at this auspicious occasion to congratulate all of you for being on the earth to experience the shift of the ages. You are ready dearest ones for this shift, already you have experienced much change upon the earth, and you should be well pleased for the journey you have made thus far. Each of you has played a part in the unfolding of the story that is happening upon the planet earth. You have played your part well with your family, co-workers and acquaintances, even when they may have frustrated you, pushed your buttons so that you were forced to notice the shadow pieces between you, this has been an essential part of the dream. The year of 2012 is a milestone for you but of course not the end of the story but the beginning of a new story. The universe has transformed many times, this is but one wrinkle in time, all be it an important wrinkle. We encourage you to see this as a wondrous opportunity to continue to go forward and allow your spirit to experience all that you can from the life you have chosen upon the planet Earth. Your spirit chose to be here at this time, reside in this body, live in the geographical location you live in, all of this was by design. Be curious about your particular window on the world, what do you notice, what delights you, what have you been tolerating that may be clouding your true essence to experience all you intended, when you chose to reincarnate into this life. 2012 is about maintaining the balance of attending to the personal, reveling in all that you enjoy and tasting the sweet nectar of life, while supporting the collective as you move through these times together. This is a collective shift. That is why we have shown Therese the vision of all of the light beings and Ascended Ones meeting together, for truly we are ALL here for you as one collective to support the transformation. We applaud you light beings for you are the Wise Ones who choose to incarnate at this auspicious time upon the earth. Wither you are 21 chronological years old or 91 you are exactly where you should be for the unfolding.
It is Important to be in Present Time It is important to be in present time as much as possible, the year of 2012 will be a grand ride and you do not want to miss any of it. Remember who you are and why you came to the earth. You were first in line to make your way, there were many spirits that desired to reside on Pacha Mama during this shift but were unable to make the journey. It is a privilege to be here, we encourage you to take time to appreciate who you are and why you came, this awareness will support you to remember your wisdom and be in present time. Being in present time is your sweet spot, the best vantage point in which to experience this year of 2012. As you ride the wave of 2012 we encourage you to not engage in the drama or negative energy which will surface, this will not serve you and is designed to distract you from your true purpose which is to be a witness to the unfolding of the new energy.
You are the Witness to the Unfolding of the New Energy Any great event in history requires a witness; do not underestimate the power of observation. As you notice the beauty of a flower, a swift flowing river, or the magnificence of a snow capped mountain you validate the powerful essence that emanates from nature, and by your awareness and observations you anchor this life force to the earth, and absorb it into your being, thus the river, flower, and mountain become a part of your energy field. This is also true with negative energy; the focus of the media on the violence and fear creates a force field that supports the negative energy upon the earth, and this also can be absorbed into your Wiroacocha. You are the catalyst for change; do NOT underestimate the power you have to support the power of love or engage in fear. 2012 will be a year in which manifesting will be very malleable, there will be no constants, everything will change quickly, being aware of where you choose to put your energywill serve you personally and support the collective.
2012 May Feel Like a Wild Ride The energy of 2012 may feel like a wild ride down a fast moving river but remember you signed up for this and have all of the tools in your basket for the journey. We encourage you to continue to source to the Mother Earth for she is your anchor on this ride of the millennium and she will sustain you. She has gone through many changes in her existence; ice ages, earth quakes and tsunamis. She has the ancient knowing to ground you. The vision of the shifting sand was intentional, you are encouraged to be flexible and maintain your fluidity so that you do not get stuck in a position or paradigms that will stop you from embracing change. The desert is a landscape where anything is possible and it changes every day. This will also be the same with your planet Earth, anything is possible and change will be the theme.
Self Love is the Key To help to facilitate this we extol you to create an atmosphere of self love, this is paramount to the well being of the personal, which in turn supports the collective, as we have said it is the balance of the two that will give you success. Each grain of sand in the desert creates the whole and so the image of the wind swirling upon the desert and creating sand dunes of change is very germane to the times you are in. Each of you is like one grain of sand and together you are the desert, and so allowing for fluidity and change will take you to the next level. We are all in the melting pot together, remember not to take a position about your fellow human-beings upon the earth, or judge one another and especially yourselves. We are here for you, call us by name, invite us into your world, we are your brothers and sisters of the light, we applaud your courage and tenacity as you walk upon the belly of the Mother Earth. Thank you for taking the time to visit with us this day. Submitted by Therese Dorer
YOGA, DANCE & FITNESS CLASSES KAMLOOPS
5:45 - 6:45 am Monday - Thursday YOGA FITNESS BOOT CAMP Pre-Register!
9:00 - 10:30 am Yoga: All Levels Christine S. @ Let’s Move Studio
Anusara Yoga: All Levels
Katrina @ Let’s Move Studio
9:30 - 11:00 am Yoga: Gentle Breath-Body-Mind Yoga Margaret @ Mind Body Connection
10:45 am - 11:45 am Gentle Touch Yoga: Beginners Cathy @ Let’s Move Studio
10:30 am – 12:00 noon
12:00 - 1:00 pm Yoga: Any Shape, Any Size! Bonny Z. @ Let’s Move Studio
www.KamloopsYogaBootCamp.com Let’s Move Studio
9:00 - 10:20 am Deep Healing Anusara® Yoga: Restorative
Katrina @ Let’s Move Studio
10:00 -11:00am PILATES: Beginner Cassie M @ EVOLVE Pilates Studio
Therapeutic Yoga Brian @ Hands On Health
10:30 am - 11:45 am Parent and Baby Yoga: All Levels Tania @ Let’s Move Studio
12:00 - 1:00 pm Yoga - Gentle Colleen @ Let’s Move Studio
12:00 pm - 1:00 pm Yoga: Beginners Tania @ Let’s Move Studio 12:30 - 1:30 pm Mon - Fri Ai Chi (Water Tai Chi) Audrey @ CB Wellness Centre
5:00 - 6:30 pm Belly Dance: Beginners Rosi @ Let’s Move Studio
4:15 - 5:10 Pilates: Mat with props Emma @ The Pilates Tree 4:45 - 6:15 pm Yoga: Breath-Body-Mind, All Levels Margaret @ Mind Body Connection
5:00 - 6:00 pm Yoga: Heart Centered Hatha
Marcia @ Let’s Move Studio
5:30 - 6:30 pm Nia Natasha @ St. Paul’s Hall
5:00 - 6:00 pm Yoga: All Levels TBA @ Let’s Move Studio
5:00 - 6:30 pm Breath-Body-Mind Yoga: Beginner Margaret @ Mind Body Connection
5:30 - 6:30 pm Woga (Water Yoga) Tuesdays & Thursdays Audrey @ CB Wellness Centre
5:15 - 6:45 pm Colleen’s Yoga Colleen @ YMCA Downtown
5:30 – 6:40 pm Power Yoga Amber H. @ St Andrews
6:35 - 7:35 pm Pilates: Beginner Mat Class Emma @ The Pilates Tree
6:00 - 7:00 pm Yoga
6:00 - 7:00 pm Yoga Alison @ Dallas Elementary
Yoga: Ashtanga Flow, All Levels Colleen @ Let’s Move Studio
6:30 – 7:30 pm
6:10 - 7:00 pm ZUMBA: All Levels Shay @ Let’s Move Studio
6:10 - 7:10 pm Awareness Through Movement Colleen @ YMCA Downtown
7:40 - 8:30 pm Zumba: All Levels Shay @ Let's Move Studio
6:15 - 7:15pm PILATES: Booty-Camp! Beginner Cassie M @ EVOLVE Pilates Studio
6:30 - 7:30 pm PILATES: Booty-Camp! Beginner Amber D @ EVOLVE Pilates Studio
7:00 – 8:00 pm
Prenatal Yoga (pre-register) Amber H. @ St Andrews 7:30 - 8:20 pm Urban Movement: All Levels Priya @ Let's Move Studio For class updates and changes check out:
9:00 - 10:20 am
WHERE TO FIND IT: Let’s Move Studio 925 McGill Place 250-372-9642 www.letsmovestudio.com Nuance Dance Studio Victoria St St. Andrews 159 Seymour St. St. Paul’s Church Hall 360 Nicola St. The Mind Body Connection 253 Victoria St. 250374-2748/250-374-5421 YMCA - Downtown Y 400 Battle Street 372-7725 The Pilates Tree #101-409 Seymour St. www.thepilatestree.com 250-320-BODY Barnhartvale: R. L. Clemitson Elementary Todd Rd
Centennial Building Wellness Centre 153 Seymour 250-374-7383 www.cbwellnesscentre.com www.InteriorWellness.com
Alison @ Barnhartvale: R. L. Clemitson Elementary
7:00 - 8:10 pm Power Yoga Amber H. @ St. Andrews 7:15 - 8:15 pm Yoga: Beginners Any Shape, Any Size! Bonny Z. @ Let’s Move Studio Dallas Elementary: 296 Harper Rd EVOLVE Pilates Studio #201-1361 McGill 250-372-7237 www.evolvepilatesstudio.com Hands On Health 103-1315 Summit Drive 250-377-7675 www.sacredbody.net
YOGA, DANCE & FITNESS CLASSES KAMLOOPS
9:00 - 10:00 am Awareness Through Movement Colleen @ YMCA Downtown
7:00 -7:45 am ZUMBA
Allison L @ Let’s Move Studio
9:15 - 10:15 am Awareness Through Movement Colleen @ YMCA Downtown
9:00 - 10:30 am Yoga: All Levels Robyn @ Let’s Move Studio
9:00 - 10:30 am Yoga: Heart Centered Hatha Marcia @ Let’s Move Studio
10:00 - 11:30 am Yoga: Breath-Body-Mind, All Levels Margaret @ Mind Body Connection
11:00am Meditation: by donation Christine S. @ Mind Body Connection
9:20 – 10:30 am Power Yoga Amber H. @ Juniper West (call for location) 9:30 - 11:00 am Yoga: Gentle Breath-Body-Mind Yoga Margaret @ Mind Body Connection
10:30 – 11:30 am
12:00 - 1:00 pm Yoga: Beginners Colleen @ Let’s Move Studio
Yoga: All Level Cheryl @ Let’s Move Studio
10:00 - 11:30 am ZUMBA & PILATES: All Levels Amber D @ EVOLVE Pilates Studio
12:00 - 1:00 pm Yoga: Any Shape, Any Size! Bonny Z. @ Let’s Move Studio
4:15-5:10 pm Pilates: Mat with props Emma @ The Pilates Tree
5:00 - 5:50pm Hula Hoop Fit (hoops provided): Beginner Lisa @ Let's Move Studio
5:00 – 6:00 pm
Therapeutic Yoga: All Levels Brian @ Hands On Health
6:00 - 6:50 pm ZUMBA: All Levels Shay @ Let’s Move Studio
** No Sunday Yoga class when there are Meditations with Ajahn Sona** See dates below
5:00 - 6:00pm PILATES: Beginner Cassie M @ EVOLVE Pilates Studio
5:30 - 6:30pm ZUMBA: All Levels Amber D @ EVOLVE Pilates Studio
once a month: 9:30 am - 12 noon
5:30 - 6:45 pm Anusara Yoga Katrina @ St. Andrews 6:15 - 7:15pm PILATES: Booty-Bootcamp! Amber D @ EVOLVE Pilates Studio
7:00 - 8:20 pm Prenatal Yoga Tania @ Mind Body Connection
6:30 – 7:30 pm
7:40 – 8:30 pm
ZUMBA: All Levels Jacqueline @ Let’s Move Studio
Bonny Z Brian
7:30 - 8:30pm Latin Hip Hop: All Levels Susy @ Nuance Dance Studio
Meditation with Ajahn Sona
March 18, April 15 @ Let’s Move Studio
Teachers contact info
Yoga: Vinyasa Flow - All Levels Colleen @ Let’s Move Studio
Alison @ Let’s Move Studio**
firstname.lastname@example.org email@example.com firstname.lastname@example.org
Subsc rib free! e
5:00 - 6:30 pm Belly Dance: Advanced Rosi @ Let’s Move Studio
9:00 - 10:00 am
Finding the â€œAh-Haâ€? Adapted from Yoga Beyond Belief, by Ganga White
Yoga Beyond Belief The Long View: Being present in your practice is balanced and tempered by keeping a long view, a lifetime perspective. Every body ages. A person twenty years of age is less apt to pay attention to this inevitability than a sixty year old, but the earlier we become aware of aging, the more we will learn from the process. How would you act if you received a wonderful new car when you were sixteen years of age but were told that this was to be your only vehicle for your entire lifetime? How would you care for it? Although our bodies change and are self-healing, we do in fact have only one body for our lifetime. Acknowledging this fact and treating the body accordingly is an important part of taking the long view. We are all subject to setbacks from circumstance, accident, injury or illness. Yogis learn and gather tools to rebalance themselves and to become self-healers. Practice with the long view by holding an entire lifetime in perspective so that looking back years from now weâ€™ll be content with ourselves. Strength and Flexibility: An important aspect of working with physical polarities is to understand the LQWHUSOD\RIVWUHQJWKDQGĂ€H[LELOLW\ Our bodies require healthy integration of both in the right balance to function SURSHUO\:KHQ\RJDÂżUVWDUULYHGLQWKH:HVWLWJHQHUDWHGDQHQRUPRXV IDVFLQDWLRQZLWKĂ€H[LELOLW\SUREDEO\GXHWRWKHH[RWLFSUHW]HOFRQWRUWLRQVWKH HDUO\\RJLVGHPRQVWUDWHG(YHQQRZPDQ\SHRSOHDVVRFLDWH\RJDZLWKĂ€H[LELOLW\ postures. A common response I hear when I mention that I do yoga is, â€œYes, I do some stretching too.â€? A yoga practice involves far more than merely being limber. The syllable, Ha in Hatha means sun which implies PDVFXOLQHHQHUJ\DQGV\PEROL]HVKHDWLQJH[SDQVLRQDQG strength; Tha means moon which refers to feminine energy DQGV\PEROL]HVFRROLQJFRQWUDFWLRQDQGĂ€H[LELOLW\,WLV vitally important to bring these principles into balance. 7RRPXFKĂ€H[LELOLW\DQGFRROLQJFDQEHDVSUREOHPDWLF as too much strength. Flexibility without strength leads to IUDJLOLW\6WUHQJWKZLWKRXWĂ€H[LELOLW\OHDGVWRULJLGLW\$V you practice, become attuned to the relationship of these principles and aware of which principle needs emphasis. Watching the interaction RIVWUHQJWKDQGĂ€H[LELOLW\LVRQHRIWKHWKLQJVWKDWFDQKROG\RXULQWHUHVWDQGNHHS your practice fresh. Tension Is Your Friend: Muscular tension is necessary. The body constantly adjusts and changes its levels of muscle tension to support the skeletal structure, to protect the joints and to absorb shock. The musculature of the body acts on the skeletal system like a series of interrelated springs and tensions that are constantly resetting each other at levels appropriate to the particular activities we engage in. These â€œspringsâ€? are composed of multiple processes of YDU\LQJWHQVLRQVVWUHQJWKVĂ€H[LELOLWLHVDQGKDUGDQGVRIWVWUXFWXUHV7HQVLRQV
interact and combine in many variations to reach higher levels of order and performance. Stiffness is not a hostile adversary, rather, itâ€™s the operation of intelligence in the body. When we stand up and walk after sitting for a long time, we feel stiff. What weâ€™re feeling is residual stiffness from the previous activity dissipating as the body resets its tensions for the new activity. If we do not keep the muscles pliable and able to reset, we may create imbalances that result in stiffness, pain, immobility or lack of skeletal alignment. Both our activities and our inactivities affect the tension balance in our bodies. One purpose of yoga practice is to NHHSOLPLWVRIVWUHQJWKĂ€H[LELOLW\ tightness and softness malleable and transformable. Broadening the limits RIĂ€H[LELOLW\DQGWKHERG\ÂśVFDSDFLW\ to adjust is one of the purposes and effects of the asanas, or yoga postures. Simply put, with a regular yoga practice, the body can more easily restore equilibrium after stiffening from hard work, strenuous physical activity, or even from periods of inactivity. )ORZDQG*UDFH$VZHSURJUHVVLQ\RXUDVDQDSUDFWLFHLWÂśVYHU\EHQHÂżFLDOWR GHYHORSTXDOLWLHVRIJUDFHDQGĂ€RZLQPRYLQJEHWZHHQWKHSRVHV,QWKHVDPH ZD\WKDWZHFRPSDUWPHQWDOL]HRXUOLYHVZHPD\WHQGWRIUDJPHQWRXUSUDFWLFH into a series of syncopated movements. We may focus on the goal of reaching the posture we are moving towards and pay less attention to interesting processes of transition. This static focus leads to mechanical movements and less graceful SUDFWLFH<RXFDQEULQJDJUDFHIXOQHVVDQGĂ€XLGLW\WR\RXUPRYHPHQWVE\PDNLQJ WKHMRXUQH\EHWZHHQSRVWXUHVDVLPSRUWDQWDVWKHGHVWLQDWLRQRIWKHÂżQLVKHGSRVH *UHDWGDQFHUVRUDWKOHWHVVHHPWRJOLGHDQGĂ€RDWHIIRUWOHVVO\WKURXJKWKHLU movements. They have worked hard to attain their performance levels, but WKH\DUHQRORQJHUIRUFLQJLWDUHPRYLQJLQJUDFHDQGMR\/DJKLPDRUĂ€RDWLQJ LVDFRPELQDWLRQRIVWUHQJWKĂ€H[LELOLW\Ă€RZDQGEDODQFH,WPD\EHGLIÂżFXOW to describe, but we have all seen it and any of us can learn it. Even a beginner FDQVWDUWOHDUQLQJWRĂ€RZJUDFHIXOO\WKURXJKWKHSUDFWLFH5HPHPEHU6LYDWKH P\WKRORJLFDOÂżUVW\RJLZDVDOVRWKHJUHDWGDQFHU%\OHDUQLQJ WRGDQFHWKURXJKRXUSUDFWLFHZHZLOOÂżQGPRUHEHQHÂżWDQG more joy. Ganga White is author of the new book, â€œYoga Beyond Belief-Insights to Awaken and Deepen Your Practiceâ€?. He is the founder-director of the White Lotus Foundation retreat in Santa Barbara, CA. For more info on the author and book, visit www. whitelotus.org or call 805-964-1944 . Reprinted from New Living Magazine, Feb. 2007 issueÂ‹*DQJD:KLWH$OO5LJKWV 5HVHUYHGIURP<RJD%H\RQG%HOLHIE\*DQJD:KLWH8VHGZLWKSHUPLVVLRQ
THE PILATES TREE Formerly Body Control Pilates
Christine Waterman #101-409 Seymour St. 250-320-BODY (2639)
Gift Ce In any d
rtificat es enomin ation
Referral Program: Free class when you bring a freind who signs up
Move Your Arsana How many winters have you complained about the dark doldrums, lack of inspiration, DQGH[FHVVZLQWHUZHLJKWWRPRYHDURXQG"6SDUH\RXUVHOIWKHĂ€DJHOODWLRQ<RXÂśUH QRWDORQH%XWWKHQZKDWVHHPVWREHWKHH[FXVHZKHQLWFRPHVWRVSULQJVXPPHU and fall and your yoga practice at home seems to be non-existent or uninspired? +DYLQJRUPDLQWDLQLQJDSHUVRQDOSUDFWLFHLVDKXJHFKDOOHQJHIRUPDQ\SHRSOH0\ hope here is to give you some tools, tricks, and inspiration to take one of most loving actions towards yourself by giving you the keys to the door of your personal yoga SUDFWLFH*HWWLQJVWDUWHGPLJKWIHHOOLNHWKHORQJZDONKRPHEXW\RXZLOOQHYHUEH happier when you arrive on the doorstep to your own power, heart and mind, and VWHSLQWRRQHRIWKHPRVWYDOXDEOHSDUWVRI\RXUGDLO\OLIH
:KHUHGR,EHJLQ,ÂśPDVNLQJP\VHOIDV,RIIHU\RXKRSHRILQVSLUDWLRQ$QGWKLVLV ZKDW \RXÂśYH SUREDEO\ EHHQ VD\LQJ WR \RXUVHOI ZKHQ SHDQXW EXWWHU DQG FKRFRODWH VRXQGOLNHDIDUEHWWHULGHDWKDQGRLQJ\RJDZKHQWKHRSSRUWXQLW\DULVHV<HV",FDQ RQO\VD\WKLVEHFDXVH,NQRZWKLVGDQFHVRZHOO2ND\VROHWÂśVPRYHRXUDUVDQD <RXKDYHQRWLPH/HWÂśVEHJLQWKHUH$QGHYHQWKRXJKWKLVLVQRWWUXHDQGRIWHQFRGH IRU,KDYHQRLGHDZKDWWRGRZHZLOOIRUWKHPLQGÂśVVDNHSUHWHQGWKDWWKLVLVWKH FDVH6RZLWKQRWLPHKRZFRXOGRQHGRDSUDFWLFHULJKW":URQJ<RXEHJLQZLWK the idea that you have no time and while your mind is busy congratulating itself on DEDWWOHZRQÂŤ\RXEHJLQE\EUHDWKLQJ,WLVWKHÂżUVWEUHDWKXVH ujjayi, if you will) that bridges our practice and breaks the hold RI RXU PHQWDO PDVWXUEDWLRQ7KH PLQG HYHQ EHFRPHV FXULRXV when it hears the sound of the breath and often falls into tandem ZLWKWKHEUHDWKÂśVUK\WKPEHFRPLQJFOHDUDQGFDOP<RXKDYH MXVWEHJXQ\RXUSHUVRQDO\RJDSUDFWLFH,WÂśVWKDWHDV\%UHDWKH ZLWK QR JUHDWHU DPELWLRQ WKDQ WKDW7KH EUHDWK LV ZKHUH \RXU FXULRVLW\OLHV,WLVWKHOLQNWRHYHU\WKLQJDERXW\RX,WEHJLQV to tell you how you are feeling today, what your body is truly asking for in the ways of movement, and it will lead you deeper DQGGHHSHULQWRWKHGD\ÂśVSUDFWLFHERG\KHDUWDQGVRXO(YHQLI WKHFORFNRQO\JLYHV\RXWHQRUÂżIWHHQPLQXWHVRQWKLVSDUWLFXODU day, you have spent the kind of time with yourself that no class RUWHDFKHUFDQJLYH\RX 7KHÂżUVWEUHDWKZLOOOHDG\RXLQWRDQDUUD\RIRSWLRQV<RXPD\ GHFLGHWRVLWDQGSUDFWLFHOLVWHQLQJWR\RXUEUHDWK<RXPD\FKRRVHWRPRYHLQWRVXQ VDOXWDWLRQVZLWKHDFKEUHDWKPHDVXULQJWKHOHQJWKRIHDFKPRYHPHQW<RXPD\ZDQW to lie on your back, and feeling your breath upon the earth, be inspired to release \RXUVSLQHE\SXOOLQJ\RXUNQHHVWR\RXUFKHVWDQGWKHQWZLVWLQJIURPVLGHWRVLGH <RXPD\GHFLGHWKDW\RXORYHWKHIHHOLQJRI\RXUEUHDWKPRYLQJLQWR\RXUIHHWDQG the power and strength of your legs takes you from triangle position into warrior WZRWKHQWKUHHWKHQRQHIHHOLQJWKHEDODQFHRIWKLVGDQFH7KHUHDUHLQÂżQLWHZD\V WRSOD\ZKHQ\RXDUHRQ\RXURZQWXUIDQGOLVWHQLQJZLWKLQ.HHS\RXULQWHQWLRQRQ \RXUEUHDWKQRWRQZKDW\RXWKLQNFRQVWLWXWHVDÂł\RJDSUDFWLFHÂ´ ,WPDWWHUVQRWKRZ\RXEHJLQ,I\RXOLNHWKHLGHDRIPXVLFWRXQGHUVFRUH\RXUEUHDWK DQGPRYHPHQWWKHQWKLVFRXOGEHVRPHWKLQJ\RXPLJKWFKRRVHRQDJLYHQGD\,I\RX ZDQWWRSXWRQD'9'DQGIROORZVRPHRQHHOVHÂśVĂ€RZRQHGD\WKLVPLJKWEH\RXU SHUIHFWĂ€DYRU7KHUHDUHQXPHURXVJUHDWVHTXHQFHVWRIROORZDQGWKH\SURYLGHDOO NLQGVRIFUHDWLYHLGHDVDQGIXHOIRU\RXUSHUVRQDOSUDFWLFH,I\RXKDYHDQLQWHUHVWRU intention to work on a particular set of hip openers or split positions you may take out your favorite book and read a few pages all the while letting the long muscles of \RXUOHJVUHOD[7KHVHODUJHPXVFOHVWDNHWLPHDQGUHSHWLWLRQWRUHOHDVH1RPDWWHU
Five Keys to a Personal Yoga Practice
what entrĂŠe you choose, your breath and your powers of observation will build a WUXVWWKDWGHHSHQVDQGEORVVRPVLQ\RXUSHUVRQDO\RJDSUDFWLFH ,QLWLDWLQJ \RXU SUDFWLFH LV WKH ÂżUVW VWHS LQ ZLQQLQJ WKH EDWWOH FDOOHG PRYLQJ \RXU DUVDQD(YHU\SUDFWLFHLVDVHOIGLVFRYHU\,WLVGHHSO\SHUVRQDODQGLQGLYLGXDOWKXV WKHWHUPSHUVRQDOSUDFWLFH,WGRHVQRWPDWWHUWKDWLWFRPSDUHVZLWKJURXSFODVVHVLW LVVRPHWKLQJFRPSOHWHO\XQLTXHGULYHQDQGLQVSLUHGE\\RX<RXUSUDFWLFHPD\EH of any duration constrained only by outside demands or by your lack of enthusiasm RULQWHUHVW7KHFXOWLYDWLRQRIHQHUJ\GHULYHGE\ZKDW\RXGLVFRYHUDQGH[SORUHLVD MRXUQH\ZRUWKWDNLQJ,WLVZRUWKWKHDWWHQWLRQUHTXLUHGWRWDNHWKDWÂżUVWEUHDWK2QFH you have these keys then no matter the season, the weight gain, the myriad mind Ă€XFWXDWLRQV\RXNQRZWKDW\RXUSHUVRQDO\RJDSUDFWLFHLVRQO\DEUHDWKDZD\6R why not get up now after reading this article, take that last potato chip out of your PRXWKLPELEH\RXUÂżUVWEUHDWKDQGPRYH\RXUDUVDQD Sequence suggestions: %UHDWKVHTXHQFH6LWTXLHWO\RQDFKDLURUWKHĂ€RRUZLWKKLSVHOHYDWHGRQDEODQNHW Using ujjayi pranayama keep your attention on your breath for a 5 to 10 count LQKDODWLRQ DQG H[KDODWLRQ &RQWLQXH WKLV IRU URXQGV 3ODFH \RXU DWWHQWLRQ RQ WKH WKUHVKROG ZKHUH WKH LQKDODWLRQ DQG H[KDODWLRQ H[FKDQJH ,I desired, increase the subtle pause at this breath exchange, letting LWH[WHQGDVORQJDV\RXIHHOFRPIRUWDEOH 6DOXWDWLRQVHTXHQFH$SUDFWLFHRI6XQ6DOXWDWLRQV$%DQG&LQ continuous repetition for whatever time or timelessness available WR \RX 3UDFWLFH ZLWK DOO$ VDOXWDWLRQV ÂżUVW WKHQ PRYH LQWR % WKHQ & 6DOXWDWLRQV 2U SUDFWLFH D VHULHV RI $ % & DQGUHSHDWLQDQHQGOHVVFKDLQXQWLO\RXIHHOFRPSOHWH0RGLI\RU GHOHWHDQ\VDOXWDWLRQVDV\RXFKRRVH)LQLVKZLWK6DYDVDQDÂżQDO UHOD[DWLRQ 6WDQGLQJVHTXHQFH7ULDQJOH5W$QJOH([WHQGHG5W$QJOH+DOI 0RRQ )RUZDUG +HUR +HUR %DODQFH DQG 6WUDGGOH )ROG 7ZLVW 3UDFWLFHHDFKVWDQGLQJSRVHIRUDPLQLPXPRIEUHDWKVSHUVLGH /HWWKHVHTXHQFHĂ€RZIURPSRVHWRSRVHRUWU\GRLQJWKHULJKW VLGHRIHDFKSRVHLQWKHVHTXHQFHÂżUVWDQGWKHQIROORZZLWKWKH OHIWVLGHRIHDFKSRVHLQVHTXHQFH7KLVLVWKHVWDQGLQJSRVHVHTXHQFHIURPRXU)ORZ 6HULHV)LUH'9' 6HDWHG VHTXHQFH %HJLQ ZLWK D IHZ URXQGV RI XMMD\L EUHDWKLQJ LQ D FRPIRUWDEOH VHDWHGSRVLWLRQ0RYHLQWRDVLPSOHFURVVOHJJHGVSLQDOWZLVW5/ &KDQJHLQWRD FURVVOHJJHGVHDWHGIRUZDUGVWUHWFK&KDQJHWKHFURVVRI\RXUOHJVDQGUHSHDW&RPH LQWRVHDWHGKDOIIRUZDUGIROG5/ WKHQLQWRIXOOVHDWHGVSLQDOWZLVW5HSHDWKDOI IRUZDUGIROG5/ WKHQFRPHLQWRWKHFREEOHUSRVLWLRQÂżUVWVLWWLQJZLWKDVWUDLJKW EDFNDQGWKHQIROGHGIRUZDUG $IWHUWKHFREEOHUSXOONQHHVWRFKHVWDQGKXJNQHHV WKHQRQHODVWWLPHFRPHLQWRWKHVHDWHGKDOIIRUZDUGIROG5/ )ROORZZLWKUHYHUVH SODQNSRVLWLRQWKHQLQWRIXOOVHDWHGIRUZDUGIROG1H[WSXOONQHHVWRFKHVWDQGUROO RQWR\RXUEDFNIRUDVHULHVRIURFNÂľQUROOV/D\LQJRQ\RXUEDFNSXOO\RXUNQHHVWR \RXUFKHVWWKHQPRYHLQWREHQWNQHHVSLQDOWZLVWDQGO\LQJVWUDLJKWOHJVSLQDOWZLVW )LQLVKVHTXHQFHE\UHOHDVLQJNQHHVWRFKHVWDJDLQDQGWKHQWDNH\RXUOHJVXSWKH ZDOO)LQLVKZLWK6DYDVDQDÂżQDOUHOD[DWLRQ 7KLVHQWLUHVHWRIVHTXHQFHVFDQEHFRPELQHGIRUDQH[WHQGHGSUDFWLFH
South Okanagan Yoga Academy presentsâ€Ś
Ganga White & Tracey Rich
From White Lotus Foundation, California â€œYoga Inner Union, Outer Danceâ€?
June 8-10, 2012
Friday 7pm to Sunday 12noon on Okanagan Lake in the village of Naramata Centre, BC
Early Bird Registration til March 31st $265 + hst (meals, camping & accommodation extra)
One of the â€œarchitects of American yogaâ€? and a â€œpioneer of yogaâ€? â€Śthe Yoga Journal.
Details & to Register go to www.soyayoga.com. email email@example.com 250-492-2587. www.InteriorWellness.com
Yoga, Health & Spirituality in Kamloops & B.C. Interior
Interior Wellness Directory www.InteriorWellness.com
When you think books…think second first! At Second Glance Books 448 Victoria St across from the Library- Downtown 250-377-8411 firstname.lastname@example.org
Downward Dog Yoga and Active Wear Specializing in performance and casual active wear for women of all ages. Email Tara Ayres email@example.com www.facebook.com/downwarddogyogaandactivewear
COUNSELLING Breath Integration Counselling Lynn Aylward 250-319-7364 Breath Integration, Counselling, Bodywork firstname.lastname@example.org
Vital Point Acupuncture Jennifer Larsen,R.Ac. Offering Classical Acupuncture, Facial Rejuvenation, Reiki & Acutonics Sound Therapy
#102-1120, 8th St. 250-376-3070 www.vitalpoint.ca
Creative Transformation for Body, Heart & Mind Marilyn Puff – Bodywork, Breathwork, and a toybox full of healing modalities 250 579-7688, email@example.com
Wild Roots Traditional Chinese Medicine & Acupuncture Clinic Dr. Andrea Hansen Reproductive and hormonal health, pre and post natal concerns, headaches, skin conditions, sleep issues, stress, anxiety, & more... firstname.lastname@example.org 250-682-7289
Holistic Life: Reconnective Counselling & Healing
ANTI-AGING Nu Skin Enterprises: Colleen Thom Look Young! Feel Young! Solutions for Anti-aging, Galvanic Spa & BioPhotonic Scanner For a FREE Demonstration call (778) 471-1824
Elizabeth Beletic, MA, MSW, MMsc, RSW PhoneL 778-470-0107 Email: email@example.com www.holisticcounsellingservices.blogspot.com
CHIROPRACTORS Inspire Chiropractic & Wellness Studio Drs. Lisa and Robert Conroy www.inspirechiropractickamloops.com "Live the life you were meant to live" 250-819-8585 (Lisa) 250-851-1145 (Rob)
AROMATHERAPY Global Goddess Aromatherapy Ellen Huggett, Certified Aromatherapist 250-374-0755 www.globalgoddess.ca
DANCE Fluid Fire: Lisa Hyder: firedance equipment, LED toys & custom hula hoops. lessons and performances 250-572-4615 www.firedancing.ca firstname.lastname@example.org
BEAUTY & BODY CARE Kamloops Esthetics: Jan Wynnychuk Discover amazing results using a holistic approach to skin care.
Shift Enterprises The ULTIMATE in fitness fun & dance! Zumba, hula hoop, hip hop & More... www.shiftenterprises.ca email@example.com (250) 852-0564
www.kamloopsesthetics.com “Successful Ageing” # 301-141 Victoria St. 250-828-0909
TAB Custom Fitted Bras: Are You Wearing the Right Bra? No Wires. No Elastic. Better Support FREE personal fitting Bev Day, Certified Tab Bra Consultant firstname.lastname@example.org 250-376-9641 Or 1-888-909-9641 www.tabbra.com
HOME STRETCH FITNESS Personal Training & Bootcamps SIGN UP NOW for your FREE consultation Wendy Peterson. Home Stretch Fitness: and join one of my Results Driven Fitness Programs www.homestretchfitness.com 250-319-7890 “Your success is my passion” email@example.com COMMITTED TO GETTING YOU RESULTS!
Yoga Potion: High grade essential oil blends; Medicinal, Skin Care. Environmental & Perfume Potions. No chemicals or synthetics added. Hand made in B.C. Anita 1-888-974-6259 www.YogaPotion.com firstname.lastname@example.org
www.homestretchfitness.com • 250.319.7890 • email@example.com
Yoga Fitness Bootcamp for Women
Have fun while you get in shape. Get strong & inspired!
Open to ALL LEVELS. Come out and play! www.KamloopsYogaBootCamp.com
HEALING & BODYWORK
HEALING & BODYWORK Michele’s Intuitive Healing and Massage
Angela Clark Certified Metaphysical Practitioner Resolutions Personal Development Co. 250-318-2930
Workshops, Meditation, Massage, CranioSacral & Intuitive Readings & Shamanic Healing. #2 - 231 Victoria St. 250-851-0966, firstname.lastname@example.org
Michele Gieselman www.intuitivehealer.ca
Ariadne Sassafrass: Intuitive Awareness Intuitive Healer/Reader, Life Coach Quantum Energy Practitioner, Reiki Master. www.intuitiveawareness.ca 250-837-9276
Michelle Morrison: The Balanced Soul Intuitive Readings, Meditation & Energetic Healing
Usui Reiki Master and Shamanic Practitioner 250-682-8176 email@example.com
Chiron’s Way: Sandra Wallin, BSc, BEd, MA, RCC Equine Guided Development Workshops and Training Advanced PSYCH-K® Instructor - Transforming Lives & Businesses Workshops www.chironsway.com Sandra@chironsway.com 604-462-9182
One-On-One Fitness and Massage Christine Karl: Personal Trainer Ortho-Bionomy, Shiatsu, Reiki Master. #7 231-Victoria St. 250-320-9960
Cynthia Yaunish Specializing in animal health & balance incorporating BodyTalk, Body Code and Emotion code techniques. 250-572-4690 firstname.lastname@example.org
Stone Therapy Massage & Holistic Massage with Brittanya Beddington; Holistic Massage & Stone Massage - Available evening & weekends www.dynamicmassageworks.com 250-320-0475 Suki Fox: Energy Worker Resonance Repatterning and Energy Work. Shift energy around any issue for individuals and groups. Quantum change made easy. (250)307-7301 email@example.com www.extraordinaryoutcomes.org/suki
Feldenkrais Classes & Individual Sessions with Susinn 250-572-1887 Find more information at www.susinn.blogspot.com FINDING THE BALANCE WITHIN Justine Richmond, BSc. BFRP. Bach Flower Consultation, Stone Massage Therapy Advanced PSYCH-K® ine. firstname.lastname@example.org 250.374.4073
Tania Niedbala Tesla Healing Practitioner Tesla Healing & Light Body Metamorphosis Sessions
Reflexology - Massage - 250-434-9171 Mobile Services & Gift Certificates Available
Feldenkrais, Yoga and Reflexology Colleen 250-377-7203
Tesla Metamorphosis You Are the Light Tesla Metamorphosis Sessions & Tesla Light Body Metamorphosis with Cornelis Brink 778 472-3537 email@example.com
George Cheyne 1-888-804-4773 Certified Live" Blood Analysis, Body Management, cleanses, herbal supplements, instructor
Therese Dorer Spiritual Consultant, Private consultations New meditation & song CD: Whispered Wisdom www.crystalclearinsights.ca 250-578-8437
Innovative Changes - Kim Jensen
Therese Laforge Theta, Sacred Sound, Yuen and Bodytalk practitioner, Reflexology and Massage 778-471-5598 or firstname.lastname@example.org
Usui & Karuna Reiki Master Practitioner & Teacher Celtic Reiki Practitioner
250-572-3103 Paul Laviolette HHP ACTP RCRT Trigger Point Therapy Massage - Trigger Point Chair Massage, Advanced Reflexology #316 -141 Victoria St. 250-319-7292 - www.TriggerPointTherapy.ca Marilyn Manderson, Attunement Practitioner A sacred healing art & spiritual practice Deepen your connection with Source email@example.com 250-579-9444
Interior Wellness Festival 2012 Third Annual! June 1 - 3, 2012 at TRU 3 Days of transformational Wellness. Now Accepting applications for practitioners in the Healing Garden firstname.lastname@example.org. www.InteriorWellness.com
HEALTH FOOD STORES
Natures Fare Markets Live Well - Live Organic 250-314-9560 #5 1350 Summit Dr, Kamloops BC Vitamins | Supplements | Produce | Bistro 25
iveness to come to your awareness. mpowers you to make clearer decisions er, more successful life.
ours, include a consultation and are eries of twelve sessions.
that it can be gentle and fun, we encourage e yourself this incredible opportunity.
HEALTH AND WELLNESS CENTRES
Clinical Hypnotherapist Karen Beck DHsc,CHt,MH 250-571-9328 www.karenbeckhypnotherapy.com Stress, Anxiety, Fears, Phobias, Stop smoking, Confidence, Goal Setting & Peaceful Pregnancy
Breath Integration Counselling Individual, couples, family counselling. One day workshops, 6 month Personal Empowerment Trainings. Body work. Sunday Spiritual service. www.breathintegrationkamloops.ca 250-554-6707
LIFE COACHING BALANCED HEALING - offering: Chakra Healing & Balancing - Susan Chambers 250-392-3850 home 778-961-1000 cell email@example.com
Hands On Health: Therapeutic Yoga Classes Small group classes and 1-on-1 sessions Customized for you by a yoga therapist and a physiotherapist. 250-377-7675 www.sacredbody.net
Body Mind Spirit Coaching: Marlena Field, PCC, CPCC Professional Certified Coach: Learn to trust your body's wisdom as you face challenges and make decisions. www.BodyMindSpiritCoaching.com firstname.lastname@example.org 250-851-0145
Centennial Building Wellness Centre Freeing the body in water: Watsu, Ai Chi, Woga, Aqua Jogging, Water Dance & Sound Baths www.cbwellnesscentre.com 250-374-7383
Find Strength in Action Life Coaching
Interior Wellness Yoga, Health and Sprituality Your Free Online Wellness Resource in BC! Articles, Recipes, Practitioners, Classes, Events www.InteriorWellness.com
Kathy Richins, ICF Certified Life Coach Coaching for Health, Wellness & positive change (778) 471-2634 or (250) 574-7521
Musings and Mud Coaching Studio Create the life that sings to your soul. Janet L. Whitehead, Certified Professional Life Coach 250 376-8402
Let’s Move Studio Wellness Centre Yoga & Dance classes, Infrared Sauna, Workshops, Events, Meditations and more! www.letsmovestudio.com 250-372-9642
Thompson Rivers Wellness Centre
Through a wide variety of healing modalities, we honour THOMPSON and support WELLNESS individuals on their quest for well-being. RIVERS
MASSAGE THERAPY: REGISTERED Cheryl Gray, Registered Massage Therapy 10 Years Experience, Flexible Hours #7 - 1315 Summit Dr. Tudor Village 778.220.0787
# 104 - 418 St.Centre Paul Street And Midwifery
Welcome Back MRI & Pain Management Centre Comprehensive team assessment, rehab program, pain management and Canada’s only upright MRI Call: 250-828-6740 or toll free: 1-866-759-2674 www.welcomebackcentre.com
Darlene Fair, RMT, RYT Craniosacral, Visceral Massage, Osteopathic Techniques, Myofascial Release and Unwinding. www.darlenefair.com #405-153 Seymour 250-318-6300
REGISTERED MASSAGE THERAPY
Hands On Homeopathy: Constitutional approach for acute and chronic concerns. With manual chi gong for maximum benefit. Brian Scrivener, Hands On Health,Tudor Village 250-377-7675 www.sacredbody.net
Carrie Martens, Advanced Homeopath Consultations, Home Remedy Kits, and Training for Families. email@example.com www.homeopathystar.com 250-372-1760
BODY: HEALTHY - Wendy McLean, RMT cranial osteopathy - myofascial - visceral headache - neck/back pain - pregnancy injury - stress Effective Holistic Care #260 - 546 St Paul St. 778-220-2225 WENDY McLEAN B.A., R.M.T. Kamloops Sport and Orthopedic Clinic In the kamloops naturopathic clinic Massage Therapy, Kinesiology, Oxygen Therapy, Core 100 - 1315 Summit dr., KAMLOOPS, BC V2C 5R9 Stabilization Therapy, Yoga & more! 250-377-3367 778-220-2225 BE FIT, FEEL HEALTHY, LIVE PAIN-FREE! Book 24/7 at: www.mybookingcalendar.com/melwest
Cameron Grant, MA CEH ARW Generative Hypnotherapy and Psychotherapy. Restoring harmony and balance to the subconscious and somatic minds. www.kamloopshypnotherapy.com Phone Cam today 250-318-3008
facebook: Interior Wellness Magazine 26
Meditation in Daily Life With Head Abbot Ajhan Sona from the Birken Forest Monastery: Meditation, potluck and Q&A Sundays March 18th, April 15th 9:30am-12:00 @ Let’s Move Studio BY DONATION BirkeninKamloops@gmail.com
Full and New Moon Crystal Bowl Meditations
Laura Kalina, RD, M.Ad.Ed, Registered Dietitian USANA Nutritional Supplements, Low GI Eating, Weight Loss, Diabetes Management 250-372-0815 firstname.lastname@example.org www.lowgimeals.com
with Therese Laforge Friday January 6 and 20, February 10 and 24, March 9 and 23. April 6 and 20th 8 - 10 pm No preregistration required, $10 Let’s Move Studio
Shambhala Meditation Group of Kamloops
30-day Cleanse Challenge: Begins January 16 Prizes to be won! Boost Energy, Lose Weight & Eliminate Unhealthy Cravings. Lynn Roberts 250-572-4162 www.cleanseandbewell.com
Pema Chodron's Latest Teachings "Living Beautifully with Uncertainty and Change" filmed at Omega Institute in October, join us on 4 Wednesdays January 25, February 1, 8,15, 7pm Weekly meditations Thursdays 7pm, instruction offered. Shambhala Meditation Group of Kamloops 433b Lansdowne St. (above Frankly Coffee) For information: www.kamloops.shambhala.org or Liz 376-4224.
True Balance Nutrition and Wellness Craving ChangeTM workshops. Change your life one bite at a time Alexis Blueschke, Registered Dietitian 250.319.7521 or email@example.com
OFFICE/WELLNESS SPACE FOR RENT
InYouGo Inspiration - Your Portal to Personal Growth Crystals; Gemstone Jewellery; Local Jewellery & Artwork Wellness Workshops/ Classes/ Meditations ARMSTRONG
Audra's Image & Wellness Day Spa. Room available in 2000 ft2 wellness salon. $600/month:Includes: washer/dryer/internet/ advertising/website 250-372-3626
250-546-2741 firstname.lastname@example.org www.inyougoinspiration.ca
Mystic Dreams: Your North Shore Metaphysical Store! Books, Tarot cards, crystals, jewelery, clothing, CDs, buddhas, statues, incense, candles & more! Tranquille Rd. Near Cowboy Coffee, North Shore www.mysticdreams.weebly.com
MIDWIFERY & CHILDBIRTH
Suite with two treatment rooms and reception area to rent or cost/share Great downtown location with elevator access Numerous amenities possible Very resonable rate call 250-319-7292
Mighty Oak Midwifery Care Personal, professional, woman-centered maternity care. 250-377-8611 www.mightyoakmidwifery.ca
Kamloops Momma Magazine The free magazine for local moms… and dads too! email@example.com www.kamloopsmomma.com
Peaceful Pregnancy Program The Hypnosis program that honours your pregnancy and the birth of your child www.peacefulpregnancy.com Clinical Hypnotherapist Karen Beck 250-571-9328
Snug Glee Bumz Diaper Service www.snuggleebumz.com firstname.lastname@example.org 250-554-9722 Ease of Disposables, Benefits of Cloth.
Thompson Rivers Midwifery Now accepting new clients! Free for BC residents. Choose Home or Hospital Birth. (250)-572-0632
Focus on Health Physiotherapy Erna Stassen BSc. PT. Registered Physiotherapist Advanced PSYCH-K™ facilitator, Balance Mind, Body & Emotion. Pool therapy and home visits
Dr. Melissa Bradwell, ND Full Naturopathic services: Acupuncture and IV Therapy 735 Victoria Street 250-374-9700 www.naturopathkamloops.com
NUTRITION HEALTH BY DESIGN Certified Nutritionist Melanie Pouliot, CNC 250-571-1932 Individualized Nutri-Body® Assessments Certified Advanced PSYCH-K® Facilitator email@example.com www.nutritionmel.com www.InteriorWellness.com
Hands On Health Clinic: Spirited, manually oriented, professional care for your health concerns. Physiotherapy, Homeopathy, Therapeutic Yoga. Tudor Village 250-377-7675 www.sacredbody.net Holistic Physical Therapy Cathie Levin, BSc. PT: Registered Physiotherapist The Bodymind Centre, #205-635 Victoria St. firstname.lastname@example.org or 250-374-4383
VIBRATIONAL SOUND THERAPY EVOLVE Pilates Studio 250-372-7237 Cassie Marchuk: Change the way you work out! Achieve improved posture, balance & strength.
VIBRATIONAL BODY MASSAGE Using Acutonics Sound Therapy. Allow your Self to experience the sounds of the Universe! Karen Houghton, BSW* Certified Acutonics Practitioner 778.257.1713
#201-1361 McGill Rd www.evolvepilatesstudio.com The PILATES Tree - www.thepilatestree.com Christine Waterman - Quality, classical instruction, personal attention Building strength from the inside out for a longer, leaner, stronger body 250-320-BODY(2639) #101-409 Seymour St.
Vibrational Transformation Acutonics 5 Element Acutonics Practitioner Sound Medicine, Sound Baths Audrey Meuse CB Wellness Centre 374-7383
WOMEN’S WELLNESS Wake Up to Your Potential Create Authentic Positive Change email@example.com www.askmissbonnie.com
Helping You Make Healthy Moves Theresa Takacs Royal LePage Westwin Realty 250-682-3232 www.theresatakacs.com
WORKSHOPS, CLASSES & EVENTS
Full and New Moon Crystal Bowl Meditations
Ulis Mountain Retreat & Massages Personalized Massages, Hot Stone Massage, Reiki, Bowen Technique and Health Coaching www.ulismountainretreat.com 250-319-8933
ROLFING Lynne Kraushar, Certified Rolfer #6-231 Victoria St. 250-851-8675 www.rolf.org
SPIRITUAL CIRCLE InteriorAttunement
SERVICE Attunement Circle 4-5 p.m. Sundays at Lets Move Studio Starting- January 15th ntegration? Marilyn Manderson of counselling that allows Relaxing, healing, nurtures change, ortunity to see how our (250) 579-9444 lives. As we use the enhances connection with Source firstname.lastname@example.org eness level increases. houghts, feel the emotions around By donation. ating better results now. Marilyn (250) 579-9444 or email@example.com Counselling Session?
inner peace, love, joy, release of emotional pain ath technique is what you ching for.
Centre for Spiritual Living Change Your Thinking...Change Your Life
ours, include a consultation and are ries of twelve sessions.
540 Seymour Street 250-314-2028 www.cslkamloops.org Find us on Facebook! Sharing tools to transform your personal life
yourself this incredible opportunity.
and make a difference in the world.
An 8 week accredited Science of Mind class using, among other texts, Bill Moyers' "Healing and the Mind" to produce a greater understanding of the Mind/Body connection and the important role that consciousness plays in the healing process. 8 Saturdays beginning January 14 from 12:00-2:30. Tuition $140. Centre for Spiritual Living 540 Seymour Street (Desert Gardens) www.cslkamloops.org.
Psych-K Workshop Identify and transform beliefs that are limiting you into beliefs that empower you, in all areas of your life. 2 day seminar in Kamloops January 14-15, 2012 contact: Sandra Wallin, MA, RCC Chiron’s Way: Transforming Lives One Belief at a Time 604-462-9182 firstname.lastname@example.org www.chironsway.com 40 Day Awakening at Let’s Move Studio
Sundays: Meditation 10:00 am Celebration 10:30 am hat it can be gentle and fun, we encourage
Sacred sound and theta love vibrations combine to serve you at the Full and New Moon Crystal Bowl Meditations. On these Friday evenings, we get to rest and unwind in restorative positions of our choice in the yoga studio. Harmonies and some dissonance are brought to you live from three types of bowls: frosted, clear and alchemic bowls. The sound assists in opening chakras and consciousness. The event is private and internal even when we are numerous. Bring your water bottle and your blankie!
The Mind/Body Connection
ualified Breath Integration Counsellor, a connected circular breathing method. ws core subconscious thoughts and veness to come to your awareness. powers you to make clearer decisions r, more successful life.
with Therese Laforge Friday January 6 and 20, February 10 and 24, March 9 and 23. April 6 and 20th 8 - 10 pm No preregistration required, $10 Let’s Move Studio
Sunday Spiritual Service 10:00 am, Sundays Oct 2* & 23, (*new day) Nov 6 & 20. Candlelight Service Dec 18 @ 7 pm. # 204 - 535 Tranquille Road 250-554-6707
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Unitarian Universalist Fellowship of Kamloops Freedom of religious thought Sunday services, Children's programs, Social and Environmental Projects www.uukam.bc.ca
A Transformational contest - everyone wins! January 16 - February 24 Your call to transformational wellness through 40 days of enlivening practice • Attend as many classes as possible within 40 days Win Phenominal Prizes • Join anytime! Enourmous Grand Prize: Gift baskets, certificates, clothing and more. Including $100 CASH! Also, many other Prizes to be won in different categories
Building a Healing Consciousness An 8 week accredited Science of Mind class. This course will offer you tools to change your thinking and change your life. Through practical and simple methods you will heal your consciousness. 8 Wednesdays from 6:30 - 9:00 p.m. Beginning March 7. Centre for Spiritual Living, 540 Seymour Street (Desert Gardens). www.cslkamloops.org.
WORKSHOPS, CLASSES & EVENTS
Hand Drumming with Raven, drum circle facilitator and teacher B.Ed., M. Ed., 250-318-0963 or 250-828-2953 Email Raven: join the Djembe Django Drum Connection for info on drum circles, djembe lessons, workshops, drums, and festivals. email@example.com or firstname.lastname@example.org • drum circles for all levels and
Kamloops Hot Yoga Seven Styles of Hot Yoga Offered 954 C Laval Crescent (beside Cliffside Climbing Gym)
ages, be a drum buddy! • performing drum group opportunity
Let’s Move Studio: Yoga - Dance - Wellness Yoga, Bellydance, ZUMBA, Fitness & more Kamloops’ Most Diverse Studio 250-372-9642 www.letsmovestudio.com signup for a free class
Drum lessons 11am-1pm, Drum Cirlces 1:30-3pm Sundays at Let’s Move Studio. Jan 22, Feb 5, Feb 19, March 11, April 22. Email for more
Meditation in Daily Life With Head Abbot Ajhan Sona from the Birken Forest Monastery Meditation, potluck and Q&A Sundays March 18th, April 15th @ Let’s Move Studio 9:30am-12:00 BY DONATION BirkeninKamloops@gmail.com
True Balance Nutrition
Yoga Fitness Bootcamp for Women Have fun while you get in shape. Get strong & inspired!
Open to ALL LEVELS. Come out and play! www.KamloopsYogaBootCamp.com
Craving Change? Craving ChangeTM workshops coming in January 2012. Sign up for either Saturday January 14 or 21 contact Alexis Blueschke, RD at 250.319.7521 or email@example.com for more workshop dates and times.
South Okanagan Yoga Academy presents… Ganga White & Tracey Rich From White Lotus Foundation, California “Yoga Inner Union, Outer Dance” June 8-10, 2012 Friday 7pm to Sunday 12noon on Okanagan Lake in the village of Naramata Centre, BC Early Bird Registration til March 31st $265 + hst (meals, camping & accommodation extra) Details & to Register go to www.soyayoga.com. email firstname.lastname@example.org 250-492-2587.
Interior Wellness Festival 2012 at TRU Third Annual! June 1 - 3, 2012. Save the date! 3 Days of transformational Wellness. Now Accepting applications, for speakers, workshop leaders, marketplace vendors, entertainers and practitioners in the Healing Garden Volunteer opportunities available!
Yoga with Amber ~ RYT500 with Yoga BC Power (Drop In) ~ Prenatal (Preregister) ~ Private classes www.yogawithamber.com email@example.com or 250-318-5370 yoga with marcia wilson kids, tweens, teens & adults 250-319-8583 firstname.lastname@example.org marciawilsonyoga.com
YOGA TEACHER TRAINING South Okanagan Yoga Academy - Yoga Teacher Training Registered Yoga School for RYT200 and RYT500 Flexible Training! Immersions or Extended programs in BC, AB & Mexico! www.soyayoga.com email@example.com 250-492-2587
YOGA THERAPY Darlene Fair, RMT, RYT
Private & semi private yoga sessions available relax-rejoice-renew www.darlenefair.com #405-153 Seymour 250-318-6300
More Events: www.InteriorWellness.com
Optimal Health with Optimal Alignment Katrina Ariel ~ 250-374-6493 Freedom from pain through empowerment.
Bikram Yoga The Hottest Yoga in Kamloops! 250-314-3636 340 Victoria St. www.bikramkamloops.com
Psoma Yoga Therapy: Donna Martin 635 Victoria St. 250-374-2514 firstname.lastname@example.org www.donnamartin.net, www.hakomi.ca www.reflectivepresence.com
Let’s Move Studio: Yoga - Dance - Wellness Yoga, Bellydance, Zumba, Fitness & more Kamloops’ Most Diverse Studio 250-372-9642 www.letsmovestudio.com signup for a free class Innergize YOUR workplace! Bringing the benefits of yoga into the corporate world 250.572.4162 www.innergycorporateyoga.com
Sacred Body Yoga Therapy for Body & Soul Explore your physical, emotional and spiritual issues. Certified Yoga Therapy Practitioner: Brian Scrivener, Hands On Health 250-377-7675 Tudor Village, www.sacredbody.net
Yoga, Health & Spirituality in Kamloops & B.C. Interior
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250.554.6707 cell: 250.319.7364 a n d Tr a email@example.com www.breathintegrationkamloops.ca Kamloops, BC V2B 3H5 #204-535 Tranquille Tranquille Rd.
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Are You Ready to Resolve Your New Year’s Resolutions? Learn how during a 2 day seminar that will teach you how to identify and transform beliefs that are limiting you into beliefs that empower you, in all areas of your life. The life of your dreams is closer than you “think”… “The ‘secret to life’ is BELIEF. Rather than genes, it is our beliefs that control our lives. PSYCH-K®, (which stands for psychological kinesiology), is a set of simple, selfempowering processes designed to change the beliefs and perceptions that impact your life.” - Bruce Lipton, Ph.D Cellular Biology, author of Biology of Belief Beliefs, usually subconscious, are the cumulative effect of life-long “programming.” As a result of past conditioning, we sometimes think and behave in self-defeating ways. Conscious thoughts can be changed easily, simply by receiving information: reading a book, having a conversation, or seeing the results of actions. If conscious information was all that was needed to make change, then experiencing success in all areas of life would be easy. PSYCH-K® uses muscle testing to identify the beliefs we hold at the subconscious level of mind. Because the subconscious mind houses our values and perceptions, and drives our behaviors, it is the subconscious that empowers us to move beyond motivation, into transformation. Unless changes are made here, we often repeat undesirable behaviors.
Freeing the Body in Water Give Yourself the Gift of Bliss! Time Limited Offer at $100. per month Pain free exercise, Ai Chi, Woga, unlimited Far Infrared Saunas, Sound Baths, Watsu & Waterdance in our warm saltwater pool.
Centennial Building Wellness Centre Reception 9:30 - 12:30 M-F # 103-153 Seymour St.
PSYCH-K® will teach you how to change subconscious beliefs simply and easily, allowing you to… - reduce stress and anxiety GHYHORSIXO¿OOLQJUHODWLRQVKLSV - eliminate destructive habits - improve sports performance - experience abundance in all areas of your life - enhance career opportunities
New Year’s Special Price: $450 + hst, Early Bird $400 + hst by January 1st, Buddy Rate $375 + hst
Let’s Move Studio Yoga . Dance . Wellness
Classes, Workshops, Events, Meditation and more! McGill Place,
To register for this 2 day seminar in Kamloops on January 14-15, 2012 contact: Sandra Wallin, MA, RCC Chiron’s Way: Transforming Lives One Belief at a Time 604-462-9182 or firstname.lastname@example.org
Conquer Temptation Itâ€™s that time of year again!! That holiday time of year packed with family dinners, seasonal eggnog and Christmas treats everywhere you look. Your will power is put to the test! You start each morning with the promise to be â€œgoodâ€? today. <RXÂśOOUHIXVHWKHEDNHGJRRGVDWWKHRIÂżFH<RXÂśOO speed past that fast food place at lunch. Youâ€™ll turn a blind eye to the vending machine in the mid-afternoon. And youâ€™ll pass on the ice cream after dinner. Butâ€Śyou hadnâ€™t counted on the fact that a coworker brought shortbread cookies and left them sitting in the break room or that you would get invited to join friends at the pub after work or that your special someone would come home with a pizza and Pinot Noir. As as you get into bed each night you tell yourself that tomorrow will be different. different. Tomorrow you will conquer temptation. But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again. Why Does Temptation Always Win? We live in a society where food temptations are everywhere. Walk through a store and youâ€™ll see the unhealthy food items displayed front and center; Turn on the TV and youâ€™ll be punched in the face with commercials for fattening foods; Open a magazine and youâ€™ll notice glossy pin-ups of sugary snacks; Go down the street and youâ€™ll have restaurant signs clamouring for your attention. In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging. You treat tempting food as a reward. You turn to tempting food for comfort. You rely on tempting food as stress relief. You use tempting food as a treat. You allow tempting food to become a habit. Itâ€™s Your Turn to Win Temptation doesnâ€™t need to have the upper hand RQ\RXDQ\PRUH,WÂśVWLPHWRÂżJKWEDFNXVLQJ your most powerful asset: your brain. Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it. You control the power of your thoughts. The power of choice is yours. A Matter of Perspective Imagine for a moment that youâ€™re peacefully Ă€RDWLQJGRZQWKHULYHULQDQLQQHUWXEH7KHVXQ is out, the birds are chirping, and you are having DZRQGHUIXOWLPH<RXDUHJHWWLQJ\RXUĂ€RDWRQ and you feel great about the river because it is
Make an investment in yourself for 2012. You You have the power to choose. Choose healthy. Choose vitality to be healthy. vitality.. making you feel good. 1RZLPDJLQHWKDW\RXDUHLQDSODQHĂ€\LQJRYHU that river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river DQGMXVWDURXQGWKHEHQGLVDSHUVRQĂ€RDWLQJLQ an inner tube, having a wonderful time, headed straight for the treacherous falls. Do you think that after your plane ride youâ€™d be happy to get DQLQQHUWXEHDQGĂ€RDWGRZQWKDWULYHU"2IFRXUVH you wouldnâ€™t. Youâ€™ve seen that the river spells disaster. You do NOT want to be the person on the inner tube. You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun). Overcoming temptation is all about building negative associations in place of existing positive ones. Here are some suggestions to harness the power of your mind to become stronger than any temptation. Create a Strong Negative Association with all the BAD STUFF If cookies and ice cream and candy and fast food are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight. :KDWGR\RXGLVOLNHDERXWWHPSWLQJIRRG" It makes you unhealthy. It causes weight gain. It gives you cellulite. It makes you grumpy. It kills your sex drive. It drains your energy. ,WNLOOV\RXUFRQÂżGHQFH It degrades your quality of life. It hurts your love life. It makes you feel bad about yourself. Every time that you encounter tempting food items focus on your list of negatives. Itâ€™s time to kick those cookies of offf the pedestal and to put something healthy in its place. Create a Strong Positive Association with all the GOOD STUFF Now that your mental pedestal has been cleared, put healthy food items on it. Organic fresh fruit, www.InteriorWellness.com
crispy vegetables and savory lean meats are a great place to start. :KDWGR\RXORYHDERXWKHDOWK\IRRG" It makes you feel lighter. It enhances your love life It makes you healthy. It causes weight loss. It builds lean muscle. It improves your mood. It boosts your energy. ,WEXLOGV\RXUFRQÂżGHQFH You feel great in your clothes. It improves your quality of life. You notice your body functions better. Immerse yourself into the world of healthy food. Browse the aisles of a natural foodstore. Buy organic as much as possible. Walk through a farmer â€™s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy. Using WKLVWHFKQLTXH\RXZLOOVRRQÂżQGWKDWKHDOWK\ food is your favorite food, when you see the reality of choosing temptation. Put in the effort effort and temptation will become a thing of your past! I know what youâ€™re thinking, itâ€™s too expensive to eat organic and preparing my own food all the time is too time consuming. Well, look at it this way then;- Do you have a good medical SODQ"3UHVFULSWLRQGUXJVDQGKRVSLWDOYLVLWVFDQ get expensive. All sorts of diseases can be tied in with poor nutrition. Does your job give you SDLGWLPHRIIIRUEHLQJVLFN"/RVWWLPHIURPZRUN can be associated with poor nutrition, whether its physical health or mental health. Does your family mind looking after you when you are sick from some sort of degenerative disease caused by SRRUQXWULWLRQ",FRXOGJRRQEXW,KRSH\RXJHW the picture. Its not about money, its about value. Itâ€™s about quality. You donâ€™t seem to hesitate to spend PRQH\RQFORWKHVFDUVRUDQLJKWRXW":K\QRW FRQWHPSODWHVSHQGLQJPRQH\RQ\RXUKHDOWK" <RXUZHOOQHVV"<RXUYLWDOLW\":RXOGQÂśW\RX rather have someone admire your strong, healthy, ÂżWERG\WKDQ\RXUQHZMHDQVRUIDQF\FDU"7KRVH â€˜thingsâ€™ wonâ€™t be around forever. Youâ€™re body will. Make an investment in yourself for 2012. You have the power to choose. Choose to be healthy. Choose vitality. The only thing in your way is you. The only thing stopping you is you. you :HQG\3HWHUVRQ37676&&561$&HUWLÂżHG3LODWHV,QVWUXFWRU Being a personal trainer is not a job to me, it is a lifestyle. Itâ€™s about building relationships and supporting people in reaching their goals. As your trainer it is my focus to get you results! I am committed to your VXFFHVVÂśZHQG\#KRPHVWUHWFKÂżWQHVVFRP
0\FKDQJLQJERG\0\FKDQJLQJSUDFWLFH By Tania McCartney
A series exploring a yoginiâ€™s journey both pre and post baby. The only thing that is absolute is change. Thus far, this is never as apparent to me in my life as it is when I am pregnant which I am right now. Half-way to be exact, with my second child. The physical changes that my body has undergone in a short period of time are mind boggling, not to mention the emotional ones! On top of my hatha classes I teach pre and post natal yoga and ,DPDOZD\VP\VWLÂżHGDQGLQDZH as I watch my classes, rooms full of women and their babies, either on the inside or outside. Learning and growing from the inside out. No one experience is the same, but there is similarity, universality in this common yet extraordinary period in a womanâ€™s life. As I creep up on 20 weeks of pregnancy, I discovered today that if I look straight down in the shower I canâ€™t see my feet. Already!? I had an ultrasound today and got to see my EDE\ÂśVĂ€H[LQJVSLQHEUDLQDQGFKDPEHUVRIDVWHDGLO\ beating heart. Sometimes I just stop and think, â€œWow, how did I do that?â€? It is no wonder that I was so tired. The exhaustion that I experienced in my early pregnancy was debilitating. It was hard to practice and therefore hard to teach. When I am not supported by a regular practice it is hard to teach an inspired class. I couldnâ€™t very well go into my class and teach an hour of relaxation, which was sometimes what my practice was (or we might just call a VSDGHDVSDGHDQGFDOOLWDQDS 'XULQJP\ÂżUVWSUHJQDQF\ I was still in my training. I had classes to attend and was accountable to someone. I also had all the time in the world to practice before I was on the schedule of a certain 2 year old. This time I am accountable only to myself. Thank goodness for the inspiration of my teacherâ€™s classes. After two years of interning their classes I am still continually LQVSLUHGDV,Ă€LSWKURXJKP\QRWHERRNV$V,DPWHDFKLQJ so much more regularly during this pregnancy, I must really work to keep my classes engaged. I want to challenge them as much as I am myself, but also not deny them the poses and progress they need as some poses temporarily slip away from my grasp. Our needs may be different. But I also get to share 32
GLVFRYHULHVZLWKP\VWXGHQWVOLNHDUHÂżQHGH[SHULHQFHRIDQG relationship to the ground, or the importance of relaxation and doing less, not just on my yoga mat, but in all aspects of P\OLIH:HFRXOGDOOEHQHÂżWIURPVORZLQJGRZQ I have to be honest and say that it has taken me close to 2 years to get back to a really regular practice after having my daughter. It was reading an article by a busy mom in Kamloops Momma magazine that motivated me to stop making excuses for my sometimes spotty practice. There wonâ€™t be extra hours in the day unless we design our days that way. So, I have been getting up at 5:30am for the past PRQWKVQRZRUGD\VDZHHN,KDYHWRKRQRXUWKRVH days when the baby-making -instinctual part of my body says, â€œYou sleep!â€? The striving part of me feels let down that now that I have this regular practice I have to slowly give up some postures and perhaps some vigour. I must say, many days it takes all my will to get my practice up off the ground. But I am happy to say it is usually the thought of my students that gets me off the ground to practice more energizing poses. I make term or session long lesson plans and then I can explore the themes and poses that I have planned for that week. This gives me something to fall back on and keeps me accountable. So I practice asana in the morning and then I sit following my breath. The lulling rhythm of my practice has put my baby to sleep. As I sit and my body comes to a relative stillness I feel the growing creature squiggle and squirm, awakening to a practice of its own. I love this feeling. Then I wait for the songs or cries of my awakening toddler from down the hall to tell me I am all done. Next issue: Anxiety: After the disappointment of a caesarean birth, what if I actually get to have the natural birth I dreamed of? YIKES! 7DQLDLVDKRXUFHUWLÂżHG+DWKD7HDFKHUZKRKDVEHHQWHDFKLQJIRUDOPRVW\HDUV$IWHUKDYLQJ KHUÂżUVWEDE\DQGGLVFRYHULQJWKDWWKHUHZDVQRLQIRUPDWLRQIRUQHZPRPVDQG\RJDVKHKDV made it her mission to be better at documenting this journey and sharing it with others. You can ÂżQGRXWPRUHDERXW7DQLDKHUFODVVHVDQGKHURWKHUWKRXJKWVDWZZZJURXQGHGDQGVRXQGFD1HZ sessions of Parent and Baby Yoga and Prenatal Yoga beginning the second week of January!
W Wintertime intertime
Getting back to the basics with babies.
the time to retr retreat r etreat but also embrace embr ace the outdoors... By Uli Johnson-Krack
As we move more and more into the winter season we are energetically in the yin period. In the natural cycle of the 5 element system, winter is the season of stillness and rest, the state of extreme yin. The shorter and colder days naturally give us the opportunity to wind down. Why donâ€™t we use this time as a gift rather than a challenge? We have the chance to PLQGIXOO\IRFXVDQGUHĂ HFWPRUHRQRXU inner journey.
Having a baby is one of lifeâ€™s greatest moments for sure. Itâ€™s exciting, but can also be very overwhelming thinking about all the preparations that need to be made. The best thing is to keep things simple. Providing the basics is the most important thing to do and babies donâ€™t need a lot of the extras like we are often led to believe. Yes, you may need it down the road but why buy stuff stuff that you may or may not use. Babies can be entertained and learn best with simple toys, activities and most importantly, importantly, interaction. Instead of spending time on getting all these things, spend time on enjoying the moments being pregnant and with loved ones. Focus on the more nature natural way of providing the basics.
Being in tune with our thoughts help us also to detect the sinking feelings and emotions of the â€˜winter bluesâ€™ and enables us to be more proactive. How? ,WLVVFLHQWLĂ€FDOO\SURYHQWKDWKRXURI exercise outdoors (even under cloudy skies) raises the Serotonin level and has the same therapeutic effect as 2.5 hours of light treatment indoors. Not to forget all the additional up-lifting and stimulating physical and mental effects we can achieve through exercise. Taking up a winter activity (alpine skiing, snowboarding, snowshoeing, cross-country skiing, sledding, tubing, ice-skating, winter hiking, photography...) helps us to enrich and look forward to a full ZLQWHUH[SHULHQFH7KHLGHDLVWRĂ€QGD balance between activity and relaxation. Sometimes it is easier to designate a special â€˜time outâ€™ to retreat and focus.
Â‡1XUVLQJWKLVLVWKHEHVWIRUPRIQXWULWLRQWKDW\RXFDQRIIHU to your child. Educate yourself with the various products out on the market to make nursing more comfortable for you, baby and for ways to include both parents in nursing. Â‡)RRGÂą:LOO\RXEHPDNLQJ\RXURZQ IRRG"1RWHYHU\RQHFKRRVHVWRPDNH their own but itâ€™s a great way of knowing exactly what your baby is eating. Â‡:UDSVDQGVXFK7KHUHDUHYDULRXVZD\V of transporting your child besides using a stroller so look into all the different different types of wraps and carriers for comfort. Baby wearing is a great way to bond with baby. Â‡'LDSHUVDUHRQHPRUHFRQVLGHUDWLRQ7KHUHDUHPDQ\ more options in the style of cloth diapers and there DUHJUHDWEHQHÂżWVIRUEDE\WRR&ORWKGLDSHUVDUH easier to use than what you probably think.
Uliâ€™s Mountain Retreat, close to Sun Peaks Resort, is a perfect place to combine the journey to the inner self with multiple winter activities the area has to offer. offer. Enjoy the outdoors and beautiful nature. Relax afterwards and take advantage of the unique personalized holistic bodywork SUDFWLFHVWRSURYLGHNH\KHDOWKEHQHĂ€WV Come and stay for a session, weekend or longer... longer ... )RUPRUHLQIRYLVLWWKHZHESDJHZZZXOLVPRXQWDLQUHWUHDWFRPRUFDOO
ULIâ€™S MOUNT MOUNTAIN AIN RETREAT RETREAT
There are a lot of decisions to make when caring for a newborn but instead of focusing on the stuff stuff that baby needs, focus instead on giving love and affection. affection. 'DZQLFDDQG-DVRQ)ODWWDUHRZQHUVRI6QXJ*OHH%XP]'LDSHUVHUYLFH7KH\SURYLGHWKHGLDSHUV DQGHYHQZDVKWKHPWRR(DVHRI'LVSRVDEOHVZLWKEHQHÂżWVRIFORWK 6QXJ*OHH%XP]'LDSHU6HUYLFH ZZZVQXJJOHHEXP]FRP
Call for more info: 250.319.8933
www.ulismountainretreat.com www.ulismountainretreat.com 33
8BZTUP4UBZ)FBMUIZ BU8PSLUIJT8JOUFS By Lynn Roberts
As the darkest days of the year are upon us, we spend more time indoors, have to get more creative with our exercise routines, and we inevitably become a little less healthy over the Christmas holidays, only to come back twice as hard in January as we try to redeem ourselves.
Stay healthy this winter! Here are 5 tips to help you be your best ZKLOHDWWKHRIÂżFH 1.Get up and move your body. Our bodies werenâ€™t designed to sit for long periods of time in front of a computer. We get stiff and tight, our metabolism slows down and our energy can feel zapped. Make a point of getting up from your desk at least once an hour for a minimum of 1-2 minutes and stretching, moving your body, walking XSDQGGRZQDIHZĂ€LJKWVRIVWDLUVRUZDONLQJGRZQWKHKDOOWRJHW more water. Take some deep breaths. Find reasons to leave your desk, such as talking directly to a co-worker instead of emailing them. 2. Eat well. Winter doesnâ€™t have to mean overindulging in all the wrong foods. This is the perfect time of year to get creative with plenty of warm foods like soup, stew, chili, or try seasonal vegetables such as squash baked with a drizzle of maple syrup and a dash of cinnamon or roasted root vegetables (diced yams, carrots, beets, garlic cloves and onions tossed lightly in olive oil, basil, salt and pepper and baked at 400 F for about 45 minutes.). Make a batch of soup for Sunday dinner and bring yummy leftover soup in your thermos for lunch on Monday. Choosing foods that are packed with nutrition will keep you energized through the dark and cold winter days and will keep you focused and alert at work. Stay hydrated too with plenty of water. 3. Take more Vitamin D. As we spend less time outdoors in direct sunlight (and many days we donâ€™t get in the sun at all during a Canadian winter), we may not always be getting enough Vitamin D. Health Canada recommends 400 IU daily of Vitamin D, while the Canadian Cancer Society recommends taking in 1000 IU daily. During the warmer months, itâ€™s easy to get enough Vitamin D outdoors, but in the winter months, be sure youâ€™re getting enough through supplementation. Researchers at the University of California in 2007 found that breast cancer rates were 50 per cent lower in people with high levels of Vitamin D in their blood. 4. 5HVROYHZRUNSODFHFRQĂ€LFW Tension at work can move into other DUHDVRI\RXUOLIH5HVROYHFRQĂ€LFWVDWZRUNLPPHGLDWHO\DVWKH\ arise, and if you cannot resolve it on your own, seek help from a trusted co-worker, your boss or Human Resources Manager. Over time little stresses or quarrels can turn into big problems that affect your physical and emotional health. 5. Laugh it off. Work can be serious a lot of the time. Find ways to LQMHFWKXPRXULQWR\RXUGD\7KHEHQHÂżWV of laughing regularly include lowered blood pressure, boosted immune system and a huge reduction in both mental and physical stress. Invite a Laughter Yoga teacher into your workplace to reap the EHQHÂżWVRIODXJKLQJ)RUPRUHLQIRUPDWLRQ on our 60-minute Laughter Yoga workshop here in Kamloops, visit our website. www.innergycorporateyoga.com 34
Healthy Workplace Pose Alternate Nostril Breathing is a great practice to use during the winter. Ancient yogis believed that illness is created by disturbances in breathing. They developed this technique to balance the energetic channels of the body â€“ which cause illness when stagnated. Medical research also supports that this practice has a balancing effect on the functional activity of the left and right hemispheres of the brain â€“ which aids in calming your mind and recalibrating your thought patterns. In other words, Alternate Nostril Breathing reduces stress and soothes the nervous system. There are also clinical studies showing that this technique helps you get better sleep. BENEFITS Improves energy, calms nervous system, promotes better circulation, boosts mood, balances energy channels in the body and can help ward off illness and disease. INSTRUCTIONS Step 1: Place your right hand in a â€œSpockâ€? position â€“ thumb out, SRLQWHUDQGPLGGOHÂżQJHUVWRJHWKHUDQGULQJDQGSLQN\ ÂżQJHUVWRJHWKHU Step 2: Gently place your thumb on your right nostril, closing it off. 7KHSRLQWHUDQGPLGGOHÂżQJHUVUHVWOLJKWO\DW\RXUWKLUGH\H Step 3: Take a breath in through the left nostril - pause at full breath. 6WHS3ODFH\RXUSLQN\DQGULQJÂżQJHUVRQ\RXUOHIWQRVWULOÂą releasing your thumb, then breathe out through your right nostril â€“ pause at empty breath. Step 5: Breathe in through your right nostril â€“ pause at full breath. Step 6: Place your thumb back on your right nostril â€“ releasing \RXUSLQN\DQGULQJÂżQJHUWKHQEUHDWKHRXWRI\RXUOHIW nostril. Step 7: Continue breathing slowly and smoothly through each nostril alternately. Note: Different teachings will give differing times for each breath and for how long to pause and breathe. However, the ultimate goal of this pranayama (breathing technique) is to slow and focus the mind ZLWKEUHDWK6RÂżQGDSDFHWKDWZRUNVEHVWIRU\RX$YRLGKROGLQJ your breath if you are pregnant or have high blood pressure - just Ă€RZZLWKWKHEUHDWKLQVWHDG Innergy Corporate Yoga Inc
CARPAL CARP AL TUNNEL by Cassie Caroline W Williams, Ph.D.
The (mammals) and allow us to use our hands as incredible tools, especially with our opposable thumbs. Within the brain, there are sensory and motor regions of the cerebral cortex which enervate the hands and arms (approximately 20% of the total!) and about 15% for the lower limb so our hands are highly enervated! Even at 12 weeks in utero, a fetus might be using its hands, sucking its thumb. Thus whenever we have an injury/ impairment of our hands, we are most aware of this. The carpals are the eight bones, which occur at the wrist, with four bones to each side of the carpal tunnel, which encases the large median nerve, adjacent ulnar and radial Transverse Carpal Ligament QHUYHV DV ZHOO DV QLQH Ă€H[RU WHQGRQV WR WKH ÂżQJHUVDQGWKXPE7KHZULVWLVVXUURXQGHGE\WKH SURWHFWLYHH[WHQVRUUHWLQDFXOXPWHQGRQDÂżEURXV Median Nerve band around the wrist. So the contents of the carpal tunnel are vulnerable to injuries, especially of a repetitive nature, and in women can be easily aggravated. Thus compression of the median nerve at the carpal tunnel causes unpleasant symptoms called carpal tunnel syndrome (CTS).
$V2UWKR%LRQRP\VWXGHQWVDQGSUDFWLWLRQHUVZHFDQRIWHQDVVLVWSHRSOH with CTS. We start by addressing the wrist, gently checking its range of motion and receiving feedback from the client about comfort, and asking ZKLFKÂżQJHUVDUHQXPEDFK\WLQJOLQJDQGZKHUH:HSODFHWKHZULVWDQG or hand in a position of comfort, supporting it/them. Next we work with the interosseous membrane extremely gently to avoid any irritation of the median nerve; if too taut, sheared or compressed, this causes nerve aggravation and pain.
There is even one technique called the â€œbinocular techniqueâ€? (due to the placement of the practitioner â€™s ÂżQJHUV WKDWFDQEDODQFHWKHSRVLWLRQVRIWKHUDGLXV and ulna to free the interosseous membrane and median nerve. The practitioner must be very alert not to further exacerbate the wrist tissues and the median nerve, so must ask for the clientâ€™s feedback re comfort while working. Working up the arm, any discomfort in the elbow joint at the olecranon or in the humerus may af affect fect the median nerve, as it may also occur at the level of the clavicle. A few Carpal Bones individuals may have the diagnosis of CTS that Symptoms can be mild or extremely debilitating, is really due to a displaced vertebra in the lower commonly with aching and/or tingling wrists and cervical spine (C6 or C7) or upper thoracic spine (T1). KDQGV$V ZHOO WKHUH PD\ EH QXPEQHVV RI WKH WKXPE DQG ÂżQJHUV with weak palmar abduction. CTS af affects fects women before and during menopause, causing nightly pains, as well as brittle and ridged nails, skin Some people do well with some sort of wrist support to protect the area IURP IXUWKHU DJJUDYDWLRQ XQWLO WKH QHUYH LQQĂ€ Ă€DPPDWLRQ VXEVLGHV ,I WKH redness, tight anterior ribs, diaphragm and bronchi. 2UWKR%LRQRP\ DSSURDFK LV VXFFHVVIXO LW PD\ ZHOO KHOS WKH FOLHQW WR The causes of CTS may be multiple or not. Trauma is a big factor avoid surgery. here, especially repetitive use of the hands and wrists (as for computer keyboard operators, mill workers and tailors). Other possible causes Cassie Caroline Williams, Ph.D., graduated from the University of Manitoba in Zoology/Ecology in include obesity, oral contraceptives, hypothyroidism, arthritis, diabetes RI2UWKKRDV%SLXREQORLPVK\HG6RKYHHUVWXGLVHFGLHZQLWWLKÂżFWKSHDISRHXUQVGDHQUGRILV2DUQWK$RG%YLDRQQFRHPG\3U'DFUWL$WLURWQKHXUUD/QLQGF$ROGQY3DQDFXHOVG,'QV2WUXFDWQRGU and displaced cervical and/or upper thoracic vertebrae. There may also has been in practice since 1987 and instructing since 1995. She is also a Tellington Touch Practitioner IRU &RPSDQLRQ $QLPDOV KDV VWXGLHG ,QWHJUDWLYH 7KHUDSLHV IRU $QLPDO +HDOWK DQG KDV KDG KHU RZQ be a genetic component rather than an environmental one. R6DFUDO 7HDFKLQJ $VVLVWDQW DQ KRUVHV $V ZHOO VKH LV D &HUW 7KHVH PDQLIHVW DV LQĂ€DPPDWLRQ RI WKH QHUYH DQG LWV SURWHFWLYH VOHHYH HSLQHXULXP $ ORQJVWDQGLQJ FDVH RI &76 FDQ SURGXFH QHUYH GDPDJH with numbness, muscular atrophy of the thenar (thumb) eminence and weakness in palmar abduction. The medical profession advocates surgery to rectify this, cutting the fascia of the carpal tunnel, which may not
WLÂżHG&UDQLR6DFUDO7KHUDSLVWD&HUWLÂżHG&UDQLR Advanced Practitioner and a Teaching Assistant of Visceral Manipulation.
2UWKR%LRQRP\ÂŠ LV DQ RVWHRSDWKLFDOO\ EDVHG PRGDOLW\ RI ERG\ZRUN XVLQJ YHU\ JHQWOH DQG QRQ LQYDVLYHWHFKKQQLTXHVWRDOORZRQHÂśVERG\WRVHOIFRUUHFW7KHERG\LVSODFHGLQDFRPIRUWDEOHSRVLWLRQWR spontaneously release tension. The practitioner acts as a facilitator. These techniques complement other approaches and are well accepted by the body. )RUPRUHLQIR&RQWDFW&KULVWLQH.DUODWÂżWQHVVDQGPDVVDJH#\DKRRFDRU
Ch ristina welcomes h er new daughter Dan ica Joy, born at h ome in Kamloops
250-377-8611 Now accepting new clients. Midwifery Care is covered by BC Care Card.
Innovative Changes, Usui and Karuna Reiki Master Practitioner and Teacher and former Registered Nurse
Contact Kim for an appointment: work cell phone - 250-572-3103 or by email at email@example.com
Helping people to help themselves 36
The Dangers of Toxicity: 10 Ways to Protect Yourself
We try to be as healthy as we can be . . . most of the time. We exercise, we try to eat well and get enough sleep and then we try to balance all that hard work with a bit of fun too: having the occasional glass of wine, eating some chocolate or a slice of cheesecake, occasionally staying up a bit too late . . . It seems like no matter how much we try to achieve balance in our lives, we can never quite get there and weâ€™re always in â€œtryingâ€? mode. And the facts hit close to home: Cancer rates are now 1 in 2, and most of us know someone who suffers from Alzheimerâ€™s, dementia or an autoimmune disease like Multiple Sclerosis or Lupus.
We live in a toxic world and itâ€™s making us sick. Mercury is one of the most toxic chemicals on our SODQHWDQGLWÂśVLQRXUGHQWDOÂżOOLQJVOLJKWEXOEV and batteries, among other items. One of the most toxic substances on our planet right now is motherâ€™s breast milk, and women who live in the arctic have been found to have 5-10 times the amount of PCBs (Polychlorinated Biphenyls) found in breast milk of women who live in Southern Canada. We need to consider how to both minimize our toxic load and cleanse our bodies on a regular basis, to stay healthy and well, and to enjoy the best quality of life possible. Here are 10 simple things YOU can do to protect yourself from the dangers of toxicity. 1. Clean out your house â€“ And I donâ€™t mean with toxic cleaners and chemicals. Iâ€™m talking about literally walking through your house with a garbage EDJDQGJHWWLQJULGRIDQ\WKLQJWKDWLVÂżOOHGZLWK chemicals: cleaning supplies, laundry detergent, cosmetics, personal hygiene and cleaning products, anything that could kill you if you ate or drank it, anything with big, long words you canâ€™t pronounce and anything youâ€™re in doubt about. Never buy them again. Replace household cleaners with environmentally friendly ones, and take some time to research homemade recipes for cleaning solutions. Anything chemically based can easily be replaced with an environmentally friendly option, including shampoo, soap and deodorant. Norwex is an excellent natural cleaning products company that has come up with a great solution to the toxic overload we are exposed to on a daily basis. Visit
www.norwex.com for more information. 2. Avoid Dry Cleaning your Clothes â€“ Dry cleaning exposes your clothing (and you once you wear it again) to several chemicals that are highly toxic DQGFODVVLÂżHGDVFDUFLQRJHQLF7U\WRSXUFKDVH clothing that is machine washable, and if you must dry clean an item of clothing, hang it outside for a few hours to let some of the chemicals air out before you wear it. Studies now show a link between dry cleaning and breast cancer. 3. Eat well â€“ Eating enough of the right kinds of food gives your body plenty of nutrients and YLWDPLQVSOXVDQWLR[LGDQWVÂżEUHDQGPRUH)RRG LVFULWLFDOHVSHFLDOO\ZKHQZHOLYHLQDZRUOGÂżOOHG ZLWKQXWULHQWGHÂżFLHQWDQGRYHUO\SURFHVVHGIRRGV Avoid wheat, dairy, sugar, alcohol, caffeine and anything fatty or processed as much as possible. Instead, eat nutrient dense, low glycemic food like vegetables, fruit, nuts, seeds and lean proteins like FKLFNHQWXUNH\HJJVDQGÂżVK(DWRUJDQLFZKHQever possible to reduce your exposure to dangerous pesticides on produce and growth hormones in livestock. 4. Take your Vitamins â€“ And not just any YLWDPLQV7KHROGDGDJHÂł<RXJHWZKDW\RXSD\ IRUÂ´DSSOLHVKHUH)LQGDJRRGTXDOLW\YLWDPLQDQG \RXZLOOUHDSPD[LPXPEHQHÂżWV:HGR127JHW enough vitamins and minerals from our food anymore, so we need lots of help in this department. A good quality vitamin should be in the form of a capsule, not a tablet, so it is more easily digested, DQGLWVKRXOGQRWFRQWDLQÂżOOHUVOLNHVXJDUJOXWHQ RUDUWLÂżFLDOĂ€DYRXUVRUFRORUV7U\$JHOHVV(Vsentials from Isagenix (which combines 4 vitamins in an easy to use daily package: multi, vitamin C, antioxidant and omega), or visit your local health food store and ask for help in choosing a good vitamin. 5. Exercise â€“ A regular exercise routine is good for your body, mind and emotional state, plus it feels good to move, stretch and engage your muscles. When you exercise, your circulation improves and you sweat out toxins. Best of all, exercise is free DQGFDQEHGRQHDOPRVWDQ\ZKHUHDQ\WLPH7U\WR exercise at least three times a week, for at least 20 PLQXWHVDWDWLPH7U\VRPHWKLQJQHZOLNHVNDWLQJ badminton, dance or yoga. 6. Get enough sleep â€“ When we sleep at night, more happens than we might be aware of. Our bodies repair cell damage, detoxify our organs and rebalance our hormones. We cannot live longer www.InteriorWellness.com
than a couple of days without sleep, so make it a priority by going to bed on time (by 10 pm is ideal) and planning for 8 hours every night. Make your bedroom a sanctuary and use it only for sex and sleep. 7. Donâ€™t Smoke â€“ Cigarettes contain several toxins, which go directly into your bloodstream and stay inside your body. We know the dangers of smoking, so donâ€™t smoke, and if you are currently a smoker get help so you can quit. Youâ€™ll feel better and live longer too. 8. Watch your Alcohol Consumption â€“ Used in excess, alcohol can overload your liver, disrupt sleeping patterns, rob your body of nutrition and much more. If you do consume alcohol, try to stick to red wine. Avoid drinking more than 3 alcoholic beverages per week. 9. Do Yoga â€“ Yoga is a great way to gently detoxify your body. Aim to do yoga 3-4 times a week, but if youâ€™re new to yoga or a very busy person start slowly with a 10 minute practice 2-3 times a ZHHNDQGEXLOGXSIURPWKHUH7U\URXQGVRI6XQ Salutations, some gentle twisting, a couple of hip openers, and lots of deep breathing. Yoga is also great for reducing stress, which can wreak havoc on the body. Seek out a class if youâ€™re a newbie and arenâ€™t sure where to start. Or try an online service like www.myyogaonline.com. Ask if they have a free trial. 10. Cleanse your body on a Regular Basis â€“ Studies now show that eating well and exercising are not enough. Our world is a toxic one â€“ there are over 3000 chemicals present in our air and water, and the government has only tested about 300 of them. Just to name a few â€“ mercury, lead, SHVWLFLGHVKHUELFLGHVDQGHYHQWKLQJVOLNH''7DUH SUHVHQWLQRXUIDWFHOOVDQGRUJDQV''7ZDVXVHG RQFURSVDQGÂżHOGVEXWZDVEDQQHGLQWKHV ZKHQLWZDVFODVVLÂżHGDVFDUFLQRJHQLFPHDQLQJ it causes cancer. It is still circulating throughout our planet, causing many problems.) We canâ€™t see or feel them, but a recent study by the Center for Disease Control (CDC) revealed the presence of 116 toxic chemicals in people of all ages. Cleansing removes pesticides, heavy metals and more from your body. Isagenix has a great product called â€œCleanse for Lifeâ€? that is part of a 30-day cleansing system. Visit www.cleanseandbewell.com for more information. Lynn Roberts Health & Wellness Coach Isagenix O\QQ#FOHDQVHDQGEHZHOOFRP 37
Gratitude & Inspiration
Yoga, Health & Spirituality in Kamloops & B.C. Interior
Festival 2012 JUNE 1 - 3, 2012
By the time you’ve made it to this page you will have found another fabulous issue packed with inspirational and informative articles by local authors. (Unless you read from the back - forward...in which case, now you know what’s coming!)
at TRU!...Save the Date
Did you know that our authors and contributors are all local teachers, practitioners, and leaders in the BC Interior health and wellness community? For some of them, this magazine is one of their best ways of reaching out to you!
3 Days of Transformational Wellness
Upcoming Third Annual Interior Wellness Festival
A call for presenters, vendors & practitioners A new, larger location for the festival means a larger marketplace, lots of parking and even better attendance! More space will be available to enable up to 2-hour presentations and longer workshops. Workshop presenter applications are due by February 28, 2012. There is an advertising fee of $50 (paid by all speakers) for the pre-event publication of speaker schedules and short descriptions of topics. Numbers of presenters will be strictly capped for 2012 in order to provide all speakers with the amount of time and space requested. Chosen presenters will be dynamic, engaging speakers who promote wellness and demonstrate expertise within their specialty. Coaches, healers, fitness and nutrition experts are all welcome. Interactive workshop style presentations for groups of 10-30 participants are encouraged. Please provide a short outline of your proposed workshop and the length of time needed to firstname.lastname@example.org. Your application should include: • Your topic • A bullet point outline • A list of exercises that workshop participants will work through • What participants will gain by attending your workshop • The length of time required • Space and equipment requirements
Interior Wellness is a unique, local publication, full of information directly related to what’s happening in our community. Which means that when you read about something - it is happening and available locally. You can enjoy many workshops, classes and events right here! Also, check out local businesses and practitioners who offer wellness services - for your health in the new year! Occasionally we also have some special guest-contributors from out of our area but who are coming to us: Ganga White and Tracey Rich from the White Lotus Foundation, California will lead a yoga retreat in the South Okanagan this June. We’ve also enjoyed articles from well known authors such as Deepak Chopra who came to Kamloops. We promote awareness of ourselves, our health and wellness, our bodies, souls and spirits, our relationships with ourselves, others and the planet. I believe that it is important, thank you for joining me on the journey! It is pure inspiration that originally created this publication 4.5 years ago and continues to do so today. Local professionals bless each issue with their contributions and we continue to grow in a positive direction. Thanks to you the readers and our talented contributors.
Marketplace applications will be taken until the space is full. Apply early to reserve your spot at Early Bird prices. Marketplace packages are available from email@example.com. Please email for details.
We’d love to hear from you. Tell us your stories! How has Interior Wellness helped or inspired you or someone you know? We will publish your responses! Please email us firstname.lastname@example.org
Healers for the Healing Garden are invited to apply up to February 28, 2012 in order that your services can be advertised in the Spring Interior Wellness magazine. Healers packages are available from email@example.com. Please email for details.
Free, local, inspiring. Interior Wellness. www.InteriorWellness.com & on facebook!
Sponsors are invited to apply by February 28, 2012 with Festival advertising starting in March. Various levels of sponsorship are available. Sponsorship packages are available from firstname.lastname@example.org. Please email for details. www.InteriorWellness.com
The intention of this publication is and always has been to bring local information about what is going on in our community to our readers while inspiring people in to wellness. At the same time practitioners and teachers reach out to their local community through posting wellness services, workshops and classes. ~:) Elizabeth, Editor & Publisher email@example.com
Yoga, Health & Spirituality in Kamloops & B.C. Interior
FREE subs on-line cript ions !
For subscriptions, comments, advertising opportunities, information or to contribute articles contact us!
Elizabeth Beeds, Editor, Publisher 250-371-1938 firstname.lastname@example.org
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Find St rengt h in Act ion Personal and Business Life Coaching Specializing in Health & Wellness & Work-Life Balance Kathy Richins, ICF Certified Life Coach Ask about Special Rates!
778-471-2634 or 250-574-7521 email@example.com
â€œconsistently hotâ€? introductory offers: unlimited yoga: $20 for one week and/or $50 for one month for first time clients
great student pricing: class cards, unlimited monthly memberships, $50 per month for 6 months unlimited yoga
trade program available: receive unlimited yoga classes when you trade your time working at the studio
Notre Dame Dr Dal h o u
Phone: (250) 374-7426
La va lC
Pl iboo Car
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(beside Cliffside Climbing Gym)
Web: www.kamloopshotyoga.com Email: firstname.lastname@example.org
e Dame Dr otr La v al C
954-Unit C Laval Crescent
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January 8th & 22nd, February 5th & 19th, March 4th & 18th
ALL CLASSES SUITABLE FOR BEGINNERS
ad ill Ro McG
M cGill Roa d Ca
Sundays 10:00 am
Thompson Rivers University
ALL WITHIN TEN MINUTES WALKING DISTANCE OF TRU
Dr de llsi Hi
We welcome you to come and share your Spirit with us in a service of celebration! Join us for singing, readings from A Course in Miracles and heartfelt sharing of spiritual insights delivered by speakers from all walks of life. Give yourself this time for introspection through prayer and meditation.
see website for schedule of classes
A Sunday Service for ALL
open every day: 27 classes per weekâ€” McGill Roa d
Sunday Spiritual Service
(Email: email@example.com for more information on this program)
97 ay w
250-554-6707 #204 - 535 Tranquille Road
Wild Roots Traditional Chinese Medicine and Acupuncture Clinic
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201-1361 McGill Road 250.372.7237 www.evolvepilatesstudio.com
Reproductive and hormonal health Fertility Awareness Methods Acupuncture in Pregnancy & Postpartum support Irregular or painful Cycles Menopause Headaches Insomnia Anxiety and Depression
Create the Conditions for Healing Dr. Andrea Hansen R. Acupuncturist, R. Herbalist, Dr. TCM
Suite # 260 -546 St Paul St. Kamloops BC V2C-5T1 Email: firstname.lastname@example.org Phone: 250-682-7289
Let’’’ss Mo Let Mo
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Wellne Welln e ess Ύ
ΎΎΎΎΎΎΎΎΎΎΎΎ ȽȵȯΎ̗ ƚȳȺȺɇȲȯȼȱȳΎ̗ΎƲɃȻȰȯ Ⱦ˹ƞȷɂΎ̗ΎƱȽȵȯΎƚȽȽɂȱȯȻȾΎȯȼȲΎȻȽɀȳ Ύ ȳɄȳȺΎƛȺȯɁɁȳɁΎΎƧȼȵȽȷȼȵΎƜɀȽȾΎơȼΎΎƙȺȺΎƯȳȺȱȽȻȳΎ Monday 9am Yoga 10:30 Yoga*MB 12pm Yoga*B 3:45pm Yoga: Teens 5pm Yoga 6:15pm Bollywood 7:30pm Urban
Tuesday Tuesday 9am Yoga 12pm Yoga*G 5pm Bellydance 6:30pm Yoga 7:40pm Zumba
Wednesday Wednesday 9am Yoga 10:45 am Yoga*G 12pm Yoga*G 3:15 Yoga: Kids 5pm Yoga 6:10 Zumba 7:15 Yoga
ƥȱƟȷȺȺΎƨȺȯȱȳ˴ΎƫɃȼȻȽɀȳΎƚɃȷȺȲȷȼȵ ƣȯȻȺȽȽȾɁ ƣ ȯȻȺȽȽȾɁΎƚƚ˷ƛ˷ ˷ƛ˷Ύ̴̱̱̯˹̶̲̱˹̸̵̳̱ ̴̯˹̶̲̱˹̸̵̳̱ ȺȳɂɁȻȽɄȳɁɂɃȲȷȽ˲ȵȻȯȷȺ˷ȱȽȻ
Thursday 9am Yoga 12pm Yoga *B 5pm Bellydance 6:30pm Yoga 7:45 Zumba
Friday 9am Yoga 12pm Yoga 5pm Hoop-Fit 6pm Zumba *B=Beginners *MB=Mom & Baby *G=Gentle
Saturday 9am Yoga: Kids 10:30am Yoga
Sunday 9-10am Yoga
Mon-Fri 5:45am Yoga Fitness Boot camp! Y w www.yogawithkatrina.com
ƛȶȳȱȹΎɂȶȳΎɅȳȰɁȷɂȳΎȴȽɀΎɃȾȲȯɂȳɁ˴ΎȳɄȳȼɂɁΎ˱Ύ ɅȽɀȹɁȶȽȾɁ˴ΎȱȺȯɁɁΎȾɀȷȱȳɁ˴ΎȴɀȳȳΎȱȽɃȾȽȼɁ˴Ύ ȷȼȴȽɀȻȯɂȷȽȼΎȯȼȲΎȻȽɀȳ˷
Ύ Ύ Ύ Ύ Ύ
ɅɅɅ˷ȺȳɂɁȻȽɄȳɁɂɃȲȷȽ˷ȱȽȻ Ʌ ɅɅ˷ȺȳɂɁȻȽɄȳɁɂɃȲȷȽ˷ȱȽȻ
Interior Wellness Magazine winter 2011/2012