Check Out Our New Calendar!

The calendar is now live for you to see what's going on in Chesterville and Kemptville, starting in September. I'll also have a physical calendar on the door to room 15 (the new studio!) in the Maple Ridge Centre as of September 2, for those who like to see things in person ;-)

Please contact me to register in advance for these classes, as space is limited! 

Contact me here: info@healthgirl.ca

Let's Talk Yoga Class Types!

Hey everyone! I've been pretty overwhelmed with the response to my last post of opening a yoga studio in the fall, you are all absolutely amazing! Please contact me to register ASAP as classes are already filling up.

I know that choosing a class can be confusing, especially if you're new to yoga, so I wanted to talk a little bit more about the classes I'm offering in the fall to help potential students find the best fit.

Chair Yoga: This is a very, very gentle series of stretches done in a sturdy chair at a slow, steady pace. This is a great class for those with limited mobility, or who are just returning to exercise after surgery (always with a doctor's permission, of course). For those who can stand for short periods, we will do short stretches with the support of the chair. All students are always encouraged to listen to their bodies and only go as far as is comfortable. Those with artificial joints or achy backs may find this especially beneficial. These classes will follow a similar sequence from week to week for students to see their progress as time goes on. As always, ask your doctor if you are unsure whether you are ready for an exercise program or not. Please feel free to contact me with any questions you may have.
Schedule: Mondays 4:30PM-5:30PM.

Beginner Power Flow Yoga: For those who want a bit more of a physical practice, but don't want to go to a traditional gym, this is a great option. Particularly in the beginning months, we will focus on building stability and strength, along with stretching, using basic yoga postures. Alternatives are given whenever possible for those who may need to make things less challenging, as well as ways to bring the level up a bit for those who wish to safely explore a bit more difficulty in their practice. This is great for those who think they can't stay still for very long! These beginner power classes will usually change from week to week to keep your body guessing, while building strength and flexibility. Students are always encouraged to listen to their bodies and not to push beyond their physical and mental limits.
Schedule: Mondays 6:00PM-7:00PM; Wednesdays 6:00PM-7:00PM.

Beginner Yin Yoga: These classes focus on holding gentle stretches for longer periods of time in order to gently stretch your connective tissues. Muscles generally take 30-60 seconds to stretch, and can stretch both statically (staying still) and dynamically (with gentle movement), but tissues like fascia, tendons and ligaments require longer, usually a minimum of 3 minutes, and are much safer when stretched statically (when still or with very slow, minor adjustments). Yin also has fantastic meditative and restorative qualities. When holding gentle stretches for longer, your mind and body are gently encouraged to relax. Many people find that they sleep much better after doing a Yin Yoga class. Students are always encouraged to listen to their bodies and only go to where they feel gentle sensations, NOT pain, when stretching, and to breathe. Self- adjustment as the pose time lengthens is always encouraged to make sure the student feels safe and is not stretching beyond their comfortable limits. These classes will use similar postures from week to week, but in different configurations to ensure the students get the most from their classes.
Schedule: Mondays 7:30PM-8:30PM; Wednesdays 7:30PM-8:30PM.

Beginner Back Care Yoga: If you've ever experienced an achy back, you know how debilitating back pain can be. This class aims to help those who are not in acute pain to gently stretch, as well as perform very gentle strengthening postures to stabilize the back safely. This class will be similar from week to week to give students a chance to really relax into the sequence and allow their backs to fully embrace the gentle movements. This class is not intended to diagnose or treat any condition on its own, but it can be very beneficial for preventing minor back pain when done regularly. Students are always encouraged to listen to their bodies and not do anything that does not feel right within themselves. As always, talk to your doctor if you are unsure if this class is right for you, and feel free to contact me with any questions.
Schedule: Wednesdays 4:30PM-5:30PM; Saturdays 11:00AM-12:00PM.

Beginner Hatha Yoga: This is a gentle stretching and strengthening class using basic postures, suitable for most people. This is a great class to learn how to do yoga! Alternatives are always given to help those who need a gentler variation, as well as for those who would like to challenge themselves a little more. This class will vary from week to week to keep students' minds and bodies curious and engaged, but will be geared towards beginners. Students are always encouraged to listen to their bodies and only do what is comfortable for themselves physically and mentally.
Schedule: Mondays 9:30-10:30AM; Tuesdays 7:30PM-8:30PM; Thursdays 7:30PM-8:30PM; Fridays 9:30-10:30AM; Saturdays 9:30AM-10:30AM.

Please feel free to reach out to me with any questions you may have, and please talk to your doctor if you have any health concerns that may become exacerbated by physical exercise. I always encourage my students to listen to their bodies and minds and to only do what is within their scope on any given day.

Ready to register? Have some questions? Email me! info@healthgirl.ca

UPDATED With Morning Classes! Fall 2018 Classes Are Coming!

Starting September 4, I'll be teaching classes at HealthGirl's new studio, located in the Maple Ridge Centre, Chesterville, ON!

Morning classes are now on the schedule! I can't stress enough that spaces are limited, and classes are already starting to fill so please CONTACT ME TO REGISTER ASAP! Please see the "Let's Talk Yoga Class Types" post for details on what the classes involve.

Here are the classes available for registration:

Monday:
9:30-10:30 AM Beginner Hatha Yoga (Gentle stretching with strengthening)

4:30-5:30 PM Beginner Chair Yoga (Good for those with limited mobility)

6:00-7:00 PM Beginner Power Flow Yoga (Good if you want to strengthen and stretch)

7:30-8:30 PM Beginner Yin Yoga (Excellent for stretching and calming)

Tuesday:

7:30-8:30 PM Beginner Hatha Yoga (Gentle stretching with strengthening)

Wednesday:

4:30-5:30 PM Beginner Back Care Yoga (Gentle stretches and stabilizing for achy backs)

6:00-7:00 PM Beginner Power Flow Yoga (Good if you want to strengthen and stretch)

7:30-8:30 PM Beginner Yin Yoga (Excellent for stretching and calming)

Thursday:

7:30-8:30 PM Beginner Hatha Yoga (Gentle stretching with strengthening)

Friday:
9:30-10:30 AM Beginner Hatha Yoga (Gentle stretching with strengthening)

Saturday:

9:30-10:30 AM Beginner Hatha Yoga (Gentle stretching with strengthening)

11:00-12:00 PM Beginner Back Care Yoga (Gentle stretches and stabilizing for achy backs)

Prices are as follows:

Drop in: $15, taxes included

6 Class Package: $72, taxes included (only $12 per class!)

20-Class Package: $200, taxes included (only $10 per class!) < BEST DEAL!

We accept cash, debit, VISA, MasterCard, American Express, Interac Flash, Apple Pay and Android Pay with Square.

Please contact us with any questions and to register! Info@HealthGirl.ca

Full Body 11 - Let's Slide!

Keeping things fresh is fun. Finding new ways to challenge yourself in your workouts is even more fun! Today's full body workout uses sliders to do that, and help increase ab involvement, making this a fun and tough workout. This was the first time I ever used these, and it shows, LOL. It was hard, but fun to try something new, so I hope you'll try it! If you don't have sliders, don't worry! If you're on a carpet, sliders are amazing but you can just step your feet in and out. You won't get the same challenge, but it will still be hard. If you're on a smooth surface (tile, wood, etc.) try using felt furniture protectors under your feet, or dishcloths. If you're on a smooth but textured surface, you can try the furniture felt or dishcloths, but you may end up just stepping your feet in and out instead. Try it and see! I got my sliders on Amazon.ca for about $22 + tax. The exact ones aren't available right now or I'd link to them, but search for "Gliding Discs" and you'll find LOTS of options to try :)
Add some weights to make this extra challenging!

Full Body 11 - Let's Slide!

Here's your breakdown:
Warm Up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 Rounds, 5 exercises, 10 seconds rest, 50 seconds work
1. Jump Squats
2. Push Ups
3. Slider Mountain Climbers
4. Alternating Front Lunge
5. Bent Rows

Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

What did you think?

See you tomorrow!
Meg

Full Body Friday - Get That Body!

Hmm, Full Body Friday... I like the sound of that! I think it might stick :)

This is a great workout for just about everyone, but particularly if you're intermediate/advanced and are looking for something a little difference. Add weights to make it as hard as you can safely go. If you're a beginner, do your best, you'll be surprised what you can do!

Full Body Friday - Get That Body!

Breakdown:
Warm Up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 Rounds, 5 exercises, 10 seconds rest, 50 seconds work
1. Alternating Side to Side Lunges with Alternating Front and Side Raises
2. C-sit or In and Out Abs
3. Alternating Reverse Lunge with Shoulder Press
4. Plank Jack
5. Reverse Abs with a Twist

Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

So...What did you think? Ready for more? I'll see you tomorrow!

Meg