I love Leslieville. If you've ever talked to me about the hood, you've probably found out that I specifically moved the the studio and myself to Leslieville because its where I wanted to be.
And what I love about it most is that its a real neighbourhood, with some great people.
My friend, Amber MacArthur, writes for the Globe and Mail, and her article yesterday was a great overview on how social media can contribute to a neighbourhood, using Leslieville as a stellar example.
Saturday, August 28, 2010
Thursday, July 22, 2010
Pilates for Men - Why aren't you doing it?
I've been writing posts for a great new website GenerationGo - a guide to local active life.
My latest post was on Pilates for Men. You can read it here.
My latest post was on Pilates for Men. You can read it here.
Wednesday, May 5, 2010
Tips for Morning Sickness - Guest Blog by Zahra Haji
Many women during their first trimester of pregnancy experience what’s commonly known as ‘morning sickness’. The discomfort of nausea and vomiting in pregnancy (NVP) can range from mild nausea (with or without vomiting) to severe vomiting which occurs throughout the day.
Although NVP is called morning sickness, you may feel symptoms morning, afternoon or night. The cause of NVP is unknown, but is speculated to be related to increased levels of the hormones hCG and estrogen. Emotional factors and irregular eating habits have also been cited as possible contributors to morning sickness.
You may not be able to get rid of morning sickness altogether but you can minimize its impact through a few, simple self-help measures. The good news is current research shows your body maybe expelling food from your system to protect your baby from potentially harmful pathogens, such as those found in undercooked meat.
Tips to reduce nausea and vomiting during pregnancy:
• Drink plenty of fluids, 6 – 8 glasses of water daily, to maintain hydration.
• Avoid fluids that contain caffeine or carbonation.
• Eat a diet that is high in protein and carbohydrates, in 5 to 6 small meals daily.
• Eat crackers throughout the day to avoid an empty stomach.
• Pay attention to your senses; avoid noxious odours such as tobacco smoke, and tastes that may nauseate you.
• Limit stressful events and get plenty of rest; avoid being in a hurry, especially in the morning.
• Consider acupuncture or acupressure to assist in relieving nausea.
If you’re throwing up throughout the day this is a serious complication of pregnancy called hyperemesis gravidarum and must be managed under the close observation of your midwife or doctor. Potential risks of this condition include: weight loss, dehydration, electrolyte imbalance, and starvation.
Adapted from: Engebretson, Joan C. & Littleton, Lynna Y. Maternal, Neonatal, and Women’s Health Nursing. Copyright 2002 by Delmar, Thomson Division Learning Inc. Albany, NY. P.433
Zahra Haji is a prenatal educator and yoga teacher in Toronto.
To learn more about prenatal yoga classes in Toronto please visit:
http://www.yogagoddess.ca/Prenatal-Yoga-Toronto.html
Although NVP is called morning sickness, you may feel symptoms morning, afternoon or night. The cause of NVP is unknown, but is speculated to be related to increased levels of the hormones hCG and estrogen. Emotional factors and irregular eating habits have also been cited as possible contributors to morning sickness.
You may not be able to get rid of morning sickness altogether but you can minimize its impact through a few, simple self-help measures. The good news is current research shows your body maybe expelling food from your system to protect your baby from potentially harmful pathogens, such as those found in undercooked meat.
Tips to reduce nausea and vomiting during pregnancy:
• Drink plenty of fluids, 6 – 8 glasses of water daily, to maintain hydration.
• Avoid fluids that contain caffeine or carbonation.
• Eat a diet that is high in protein and carbohydrates, in 5 to 6 small meals daily.
• Eat crackers throughout the day to avoid an empty stomach.
• Pay attention to your senses; avoid noxious odours such as tobacco smoke, and tastes that may nauseate you.
• Limit stressful events and get plenty of rest; avoid being in a hurry, especially in the morning.
• Consider acupuncture or acupressure to assist in relieving nausea.
If you’re throwing up throughout the day this is a serious complication of pregnancy called hyperemesis gravidarum and must be managed under the close observation of your midwife or doctor. Potential risks of this condition include: weight loss, dehydration, electrolyte imbalance, and starvation.
Adapted from: Engebretson, Joan C. & Littleton, Lynna Y. Maternal, Neonatal, and Women’s Health Nursing. Copyright 2002 by Delmar, Thomson Division Learning Inc. Albany, NY. P.433
Zahra Haji is a prenatal educator and yoga teacher in Toronto.
To learn more about prenatal yoga classes in Toronto please visit:
http://www.yogagoddess.ca/Prenatal-Yoga-Toronto.html
Tuesday, April 6, 2010
Exercising During Pregnancy - Guest Post by Zahra Haji, Yoga Goddess
Pregnancy is the perfect time to start exercising
Exercising when you’re pregnant comes highly recommended (in an uncomplicated pregnancy) even if you were completely inactive before pregnancy . In fact, The Canadian Guidelines for Exercise in Pregnancy and the Postpartum Period recommend that all women participate in aerobic and strength conditioning exercises as part of a healthy lifestyle during pregnancy.
Prenatal yoga is an excellent form of strength training for expectant moms because it targets key areas of a woman’s body that come into play in childbirth like the pelvic floor and hips. Yoga postures like squats, the standing pelvic tilt and sitting meditation using kegels help prepare the cervix to open easily during the first phase of labour.
Learning to breathe is also key to a relaxed and calm labour experience. In kundalini yoga, the breath is linked to each exercise as you inhale in one position and exhale in a counter position. For example, in a spinal twist, you would inhale as you twist left and exhale as you twist right. This breathing pattern helps keep the mind still because with each movement the mind has something to focus on.
During childbirth, the slower, deeper and more powerfully a woman can breathe the more in control she will feel of her body and mind. The benefit of starting yoga early in pregnancy is that a woman can apply breathing techniques taught in class, such as long, deep breathing, and use the breath as an anchor during daily stress-inducing situations. Experiencing the benefits of stress-reduction well in advance of labour helps build a woman’s confidence in her own abilities to manage the waves of sensation during labour.
Although many women are fine to begin yoga classes as soon as they find out they are pregnant, some women find the best time to start a movement program is in the second trimester, when nausea, morning sickness, and extreme fatigue have passed .
Cardio is also highly recommended during pregnancy so long as women keep their heart rate in a specified range and maintain exertion levels between fairly light to somewhat hard . Remember to always consult your health practitioner before starting a new exercise program, especially a higher impact one.
Women should stop exercising and seek medical attention if they experience any of the symptoms below :
• Excessive shortness of breath
• Chest pain
• Lightheadedness, muscular weakness and feeling faint
• Painful uterine contractions
• Leakage of amniotic fluid
• Vaginal bleeding
The good news is the benefits far outweigh the risks of exercising while pregnant. Being physically active during pregnancy is extremely beneficial for a woman’s health and actually helps prevent :
• Loss of muscular and cardiovascular fitness
• Excessive maternal weight gain
• Risk of gestational diabetes or pregnancy-induced hypertension
• Development of varicose veins and deep vein thrombosis
• Shortness of breath
• Low back pain
• Poor physical adjustment to the physical changes of pregnancy
So even if you’re new to fitness, pregnancy is the ideal time to commit to a practice of self nurturing like yoga and meditation. Yoga Goddess offers a unique combination of childbirth education plus prenatal yoga and meditation helping you prepare physically, mentally and spiritually for the birth of your baby.
Zahra Haji is a prenatal educator and yoga teacher in Toronto.
To learn more about prenatal yoga classes in Toronto please visit:
The Yoga Goddess Website
_________________
Source: Joint SOGC/CSEP Clinical Practice Guideline, No. 129, June 2003, Exercise in Pregnancy and the Postpartum Period. Also available on line at: Exercise in Pregnancy and the Postpartum Period
Exercising when you’re pregnant comes highly recommended (in an uncomplicated pregnancy) even if you were completely inactive before pregnancy . In fact, The Canadian Guidelines for Exercise in Pregnancy and the Postpartum Period recommend that all women participate in aerobic and strength conditioning exercises as part of a healthy lifestyle during pregnancy.
Prenatal yoga is an excellent form of strength training for expectant moms because it targets key areas of a woman’s body that come into play in childbirth like the pelvic floor and hips. Yoga postures like squats, the standing pelvic tilt and sitting meditation using kegels help prepare the cervix to open easily during the first phase of labour.
Learning to breathe is also key to a relaxed and calm labour experience. In kundalini yoga, the breath is linked to each exercise as you inhale in one position and exhale in a counter position. For example, in a spinal twist, you would inhale as you twist left and exhale as you twist right. This breathing pattern helps keep the mind still because with each movement the mind has something to focus on.
During childbirth, the slower, deeper and more powerfully a woman can breathe the more in control she will feel of her body and mind. The benefit of starting yoga early in pregnancy is that a woman can apply breathing techniques taught in class, such as long, deep breathing, and use the breath as an anchor during daily stress-inducing situations. Experiencing the benefits of stress-reduction well in advance of labour helps build a woman’s confidence in her own abilities to manage the waves of sensation during labour.
Although many women are fine to begin yoga classes as soon as they find out they are pregnant, some women find the best time to start a movement program is in the second trimester, when nausea, morning sickness, and extreme fatigue have passed .
Cardio is also highly recommended during pregnancy so long as women keep their heart rate in a specified range and maintain exertion levels between fairly light to somewhat hard . Remember to always consult your health practitioner before starting a new exercise program, especially a higher impact one.
Women should stop exercising and seek medical attention if they experience any of the symptoms below :
• Excessive shortness of breath
• Chest pain
• Lightheadedness, muscular weakness and feeling faint
• Painful uterine contractions
• Leakage of amniotic fluid
• Vaginal bleeding
The good news is the benefits far outweigh the risks of exercising while pregnant. Being physically active during pregnancy is extremely beneficial for a woman’s health and actually helps prevent :
• Loss of muscular and cardiovascular fitness
• Excessive maternal weight gain
• Risk of gestational diabetes or pregnancy-induced hypertension
• Development of varicose veins and deep vein thrombosis
• Shortness of breath
• Low back pain
• Poor physical adjustment to the physical changes of pregnancy
So even if you’re new to fitness, pregnancy is the ideal time to commit to a practice of self nurturing like yoga and meditation. Yoga Goddess offers a unique combination of childbirth education plus prenatal yoga and meditation helping you prepare physically, mentally and spiritually for the birth of your baby.
Zahra Haji is a prenatal educator and yoga teacher in Toronto.
To learn more about prenatal yoga classes in Toronto please visit:
The Yoga Goddess Website
_________________
Source: Joint SOGC/CSEP Clinical Practice Guideline, No. 129, June 2003, Exercise in Pregnancy and the Postpartum Period. Also available on line at: Exercise in Pregnancy and the Postpartum Period
Friday, February 26, 2010
Happy Mom
Due to a client's request, I've recently added a new reformer class at 1:30 on Friday afternoons. As a result, a couple of my Wednesday reformer regulars have added an extra class to their week and another client is able to attend after dropping her daughter off at school.
Today I got a call from the mom asking if her young daughter could come to class as she wasn't going to school that afternoon. I've met Yasmin before and she's delightful and lovely, so of course I said yes. I knew the other 2 clients attending wouldn't mind and I didn't want Yasmin's mom to miss out on a class.
Yasmin, of course, was an angel. She entertained herself with some crafts for a while, but then was intrigued by what her mom and the others were doing.
With so much movement and energy in the room, its not unexpected that Yasmin became a bit restless. She enjoyed watching the exercises and tried to copy a few of them on the floor. Yasmin really loved how hard I made her mom work and I had a helper for some of the exercises.
I think its wonderful for kids to see their parents exercising and taking care of themselves - its important for them to learn about healthy choices and its also important for them to see parents doing something thats not about the child. Yasmin might not see that aspect of it, but the separation of child from parent is essential. Plus, it absolutely contributes to the parent's well-being. And for Yasmin there's also the added thrill of doing "adult stuff", when all her friends are at school.
For me, it was a wonderful class. I love teaching and I do love this new Friday group. To have the added bonus of seeing the delightful Yasmin and being able to share the class with her was really great. And as a super-duper bonus, Yasmin drew a picture of her mom on the reformer and gave it to me as a gift. How lucky for me!
It was a perfect ending to what's been a pretty spectacular week at the studio. Not too shabby for February...
Sunday, February 21, 2010
Spring is in the air!
Alright… I'm probably being overly optimistic, but those of you who know me know that I tend to lean towards the shiny side. Plus, the official start date of spring really isn't that far away!
I'm excited to be starting this blog and am glad you've stopped by to read! I hope you enjoy.
I think giving the studio the name "Chang'e" was prescient. It's named after the Chinese moon goddess, but we pronounce it change, as in to transform or convert. And there is always transformation going on as we grow.
For those who haven't been around (or paying attention!) last fall Sheila Cullen moved Seven Seeds yoga to Chang'e. It definitely feels right to have Leslieville's original yoga studio at Chang'e. Its that great mix of what I love about Leslieville – you've got the groundbreaking Sheila Cullen, who saw the promise of the area and the people, and then you've got us at Chang'e – the new kids on the block, who arrived a little late in the game, but not for lack of trying! I actually had my eye on the building we're in for almost 4 years.
For those that don't know the history of the partners of Chang'e – I'll give you a quick run down here. I (Sandra) opened a small private pilates studio at Queen and Church and was there for 3 years and thinking about moving into Leslieville. Leanne was practicing Chinese Medicine and Acupuncture in the Beach and wanted a larger clinic. We were introduced through a mutual friend and the rest, as they say, is history… Well, there were 8 months of trying to find the right space and then the renos…
So…. Enough of the past and history - and here we are in the present and immediate future. The studio has some wonderful classes and workshops lined up.
Class descriptions and workshops can be found on the website, and I can tell you all about them, but I'd rather tell you why we're doing what we're doing, and why we've made the choices we have for classes and workshops. The studio is on a wonderful and harmonious path and although I use the word "choices", I seem to think some of it is just happening.
Post-Natal Pilates with Larissa Stout
Larissa started at the studio as a client, taking pilates classes. After a few conversations with me about where to take training, career path, etc., Larissa started the pilates training program at Stott. As soon as she finished her mat training, Larissa began teaching at Chang'e. And almost immediately after that, she became pregnant!
Larissa kept teaching up until about 2 weeks before her due date. Watching her embrace her pregnancy and figuring out how to make pilates work for her changing body was wonderful. Larissa has an incredibly calm approach, a meticulous eye for detail and a work ethic I envy. She's also got a great sense of humour.
And now she has a beautiful baby girl named Vivienne. I've personally missed having Larissa at the studio and have been patiently waiting for her to let me know she's ready to come back. Vivienne is now 8 weeks old, and I am excited to have them both at the studio for post-natal pilates.
Not only is Larissa bringing her expertise as a pilates instructor to the class, she's also bringing her experience as a new, first-time mom. Larissa brings her first-hand experience with the physical changes of being a mom and getting back in touch with her body after pregnancy to the class.
Post-Natal Yoga and Moon Goddess Yoga and Meditation with Zahra Haji
The Moon Goddess Chang'e dropped the Yoga Goddess Zahra Haji in our lap!
Zahra was all set to start a post-natal mom and zen baby yoga class at Chang'e. She was already teaching classes and based out of another studio, but wanted to also work in Leslieville, as a lot of her moms were in the neighbourhood.
At the last minute, being able to teach at the other studio fell through for Zahra. We were able to fit most of Zahra's classes into our schedule and the Yoga Goddess now has a new home! Chang'e wasn't able to fit Zahra's pre-natal yoga and childbirth education series into our schedule. But Leslieville being what it is, lil Bean and Green across the street were super happy to have the class in their wonderful space.
For Chang'e, it just feels right to have Zahra here. She brings this incredible zest for living and growing to her classes. Her love and warmth are so genuine, you immediately feel welcome.
Flow Karate with Andrew Carr-Locke
Andrew. Yep… that's a boy's name! The majority of people walking through our door are women. (Are you paying attention, single men?).
We do have the wonderful John Veiga teaching workshops, and Rob Helmer and Jowel Dacpano working with us in Chinese Medicine and Acupuncture, but everyone else is female. Since we're trying to live our lives in balance, I've spent a fair amount of time trying to figure out how to get male instructors and clients into Chang'e. Its been a bit of a challenge. I can't tell you how much men would benefit from the classes we've got on offer at Chang'e.
But if I can't get more men through the door with yoga and pilates, how about Karate and Ju-Jitsu? Andrew came to Chang'e not only wanting to start a class in the neighbourhood, but to teach in a warm, calm space, that allows him to focus on the true strength of Karate. Karate is a martial art, but it is also about balance, integrity and trust. All elements that can be found and nurtured at Chang'e. Andrew's classes are co-ed, but they bring a definite masculine energy to the studio, that I'm glad to have.
I love living and working in Leslieville. Getting to know people in the hood and watching it grow and change. I feel very much at home here and have found what I've always been looking for – a small town in a big city. And it’s the people living and working here that make it what it is. I couldn't be happier.
Feel free to get in touch with me at my personal email if you've got any questions or comments – gopilates@gmail.com. Or feel free to contact the studio – info@changestudio.ca or by phone – 416-469-2600.
More information on our classes and workshops can be found here.
Coming up next time around – Leanne, Julie, Sheila, Kat, Sandee, Meredith, Renee…and probably a few more surprises, cause there's always the element of Chang'e…
I'm excited to be starting this blog and am glad you've stopped by to read! I hope you enjoy.
I think giving the studio the name "Chang'e" was prescient. It's named after the Chinese moon goddess, but we pronounce it change, as in to transform or convert. And there is always transformation going on as we grow.
For those who haven't been around (or paying attention!) last fall Sheila Cullen moved Seven Seeds yoga to Chang'e. It definitely feels right to have Leslieville's original yoga studio at Chang'e. Its that great mix of what I love about Leslieville – you've got the groundbreaking Sheila Cullen, who saw the promise of the area and the people, and then you've got us at Chang'e – the new kids on the block, who arrived a little late in the game, but not for lack of trying! I actually had my eye on the building we're in for almost 4 years.
For those that don't know the history of the partners of Chang'e – I'll give you a quick run down here. I (Sandra) opened a small private pilates studio at Queen and Church and was there for 3 years and thinking about moving into Leslieville. Leanne was practicing Chinese Medicine and Acupuncture in the Beach and wanted a larger clinic. We were introduced through a mutual friend and the rest, as they say, is history… Well, there were 8 months of trying to find the right space and then the renos…
So…. Enough of the past and history - and here we are in the present and immediate future. The studio has some wonderful classes and workshops lined up.
Class descriptions and workshops can be found on the website, and I can tell you all about them, but I'd rather tell you why we're doing what we're doing, and why we've made the choices we have for classes and workshops. The studio is on a wonderful and harmonious path and although I use the word "choices", I seem to think some of it is just happening.
Post-Natal Pilates with Larissa Stout
Larissa started at the studio as a client, taking pilates classes. After a few conversations with me about where to take training, career path, etc., Larissa started the pilates training program at Stott. As soon as she finished her mat training, Larissa began teaching at Chang'e. And almost immediately after that, she became pregnant!
Larissa kept teaching up until about 2 weeks before her due date. Watching her embrace her pregnancy and figuring out how to make pilates work for her changing body was wonderful. Larissa has an incredibly calm approach, a meticulous eye for detail and a work ethic I envy. She's also got a great sense of humour.
And now she has a beautiful baby girl named Vivienne. I've personally missed having Larissa at the studio and have been patiently waiting for her to let me know she's ready to come back. Vivienne is now 8 weeks old, and I am excited to have them both at the studio for post-natal pilates.
Not only is Larissa bringing her expertise as a pilates instructor to the class, she's also bringing her experience as a new, first-time mom. Larissa brings her first-hand experience with the physical changes of being a mom and getting back in touch with her body after pregnancy to the class.
Post-Natal Yoga and Moon Goddess Yoga and Meditation with Zahra Haji
The Moon Goddess Chang'e dropped the Yoga Goddess Zahra Haji in our lap!
Zahra was all set to start a post-natal mom and zen baby yoga class at Chang'e. She was already teaching classes and based out of another studio, but wanted to also work in Leslieville, as a lot of her moms were in the neighbourhood.
At the last minute, being able to teach at the other studio fell through for Zahra. We were able to fit most of Zahra's classes into our schedule and the Yoga Goddess now has a new home! Chang'e wasn't able to fit Zahra's pre-natal yoga and childbirth education series into our schedule. But Leslieville being what it is, lil Bean and Green across the street were super happy to have the class in their wonderful space.
For Chang'e, it just feels right to have Zahra here. She brings this incredible zest for living and growing to her classes. Her love and warmth are so genuine, you immediately feel welcome.
Flow Karate with Andrew Carr-Locke
Andrew. Yep… that's a boy's name! The majority of people walking through our door are women. (Are you paying attention, single men?).
We do have the wonderful John Veiga teaching workshops, and Rob Helmer and Jowel Dacpano working with us in Chinese Medicine and Acupuncture, but everyone else is female. Since we're trying to live our lives in balance, I've spent a fair amount of time trying to figure out how to get male instructors and clients into Chang'e. Its been a bit of a challenge. I can't tell you how much men would benefit from the classes we've got on offer at Chang'e.
But if I can't get more men through the door with yoga and pilates, how about Karate and Ju-Jitsu? Andrew came to Chang'e not only wanting to start a class in the neighbourhood, but to teach in a warm, calm space, that allows him to focus on the true strength of Karate. Karate is a martial art, but it is also about balance, integrity and trust. All elements that can be found and nurtured at Chang'e. Andrew's classes are co-ed, but they bring a definite masculine energy to the studio, that I'm glad to have.
I love living and working in Leslieville. Getting to know people in the hood and watching it grow and change. I feel very much at home here and have found what I've always been looking for – a small town in a big city. And it’s the people living and working here that make it what it is. I couldn't be happier.
Feel free to get in touch with me at my personal email if you've got any questions or comments – gopilates@gmail.com. Or feel free to contact the studio – info@changestudio.ca or by phone – 416-469-2600.
More information on our classes and workshops can be found here.
Coming up next time around – Leanne, Julie, Sheila, Kat, Sandee, Meredith, Renee…and probably a few more surprises, cause there's always the element of Chang'e…
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