Up and Beyond Regular Yoga: Partner Yoga with Ning

Sometimes in your practise you get to a point where you feel like you can't push yourself any further; you come to a stalemate between your mind and your asanas. At Ning's studio she utilizes both people's bodies to deepen poses more than before and encourages you to go into poses that you normally wouldn't challenge yourself to do on your own. Partner yoga helps you trust and build confidence in others, while at the same time lifting your own confidence as you move farther into your practise. Yoga with Ning is exciting and fun! Ning also offers other types of yoga at her studio Beyond Yoga in Kensington. Drop in is 20$ but there is also a Karma class offered for 2 to 5$!!!

http://yogaandbeyond.ca/

Holiday Spirit

Hey sorry everyone I have not posted this past week! I will start up again this week! I was taking a Christmas Break!
I thought I would post these great Christmas spirit photos! This is a small-town local who decorates his house every single year for Christmas. It's amazing the kinds of goals people can set for themselves and accomplish!! If you visit this house any given night in December while it's up, it is absolutely packed!

Photos are complimentary of @KristanMorin. 


Happy Holidays!!!

Still Going: Shay Dodds with AthLEAN-X Update after Week 3

As week 3 ends, Shay is still staying true to AthLEAN-X. Here is his latest update:

This week started to introduce a lot of plyometric style exercises using a physio ball.  The best ones on the ball this week were Physioball side plank drops which are basic side plank lifts while balancing your one arm on the ball.  Very difficult and it starts to incorporate a lot of stabilizer type muscles.  Physioball corkscrews were pretty intense as well and lifting the ball really makes you focus on the mechanics of the exercise versus just rushing through.

Twisting pistons kicked my butt and I had to cut the exercise short because I thought my abs were going to erupt in a flame similar to Jimi Hendrix's guitar.  For this you start in a plank and jump to each side with your knees tucked in, returning to plank before each twist.  These burst type exercises are essential to burning the fat around your trunk and by incorporating twists, not only are you balancing while doing the exercise but activating the lateral sides of your abdomin area.  Lastly, the canoe crunches seem to finish each day off and I'm ready to puke by that time so these are least enjoyable (which means they are the most difficult haha). 

As for the meal plan it's really the first 2 weeks repeated because I need to go through some of the leftover bulk food I bought.  With finals I haven't had time to go out and buy/prepare any new meals according to the diet, although each week is a healthy balance of different foods so repeating a week isn't a big deal.

Inspirational Health & Fitness Enthusiast of the Week

Would you care for a moist lemon towel sir? For The Pampered Yogi

It seems there is a reputation surrounding yoga as something only hippies and free-spirited flower children are a part of-- and many studios reflect this dogma. The atmosphere at Hot Yoga on Crowfoot however invokes quite a new experience for a yogi. When you enter the studio, hot tea is awaiting you and cool lemon water. The changing rooms are quite spacious and have large swimming-pool style showers. The decorations and atmosphere is very modern and sophisticated. No where will you find a hanging wire or unpainted piece of ceiling as it is at many fitness facilities.
The classes I have attended are a mix between Standard Hot/ Bikram's and Baptiste's Vinyasa Flow as well as a "BV with Music" or Baptiste Flow. It was a nice change to merge the two classes and get the best from both worlds. The studio had surround sound and played quiet music throughout the class in both.
The best part by far though is the cool, wet, lemon face cloth that the teacher gives you in your Savasana AND the little chocolates at the end!
The one problem I had was not being able to see myself in the mirror as the actual studio is a bit small and cramped. However, many studios do not have mirrors and don't promote watching yourself in the mirror during yoga practices.
I found the teachers informative and helpful for achieving correctness in the poses.
Check out a class at their Crowfoot location or on 17th. Drop in is 16$ or buy a pass!

http://hotyogaoncrowfoot.com/

Short Update with Shay Dodd's AthLEAN-X Challenge

Short update from Shay with the AthLEAN-X diet and workout plan. Shay says:

The Russian "V" tuck twists, Frog crunches and drunken mountain climbers are fantastic!  As for meals, eat a lot of fish and meats for dinner to get that protein in!  Lots of chicken salads and stuff too.  Don't be afraid to experiment.

Exams are here but Shay is persevering through! Stay tuned next week to see more pictures! Remember to check the left side of the page for his older and updated pictures!!

Inspirational Health & Fitness Enthusiast of the Week

What is the single best thing we can do for our health?

Challenge Your Strength; Challenge Your Fear

Running on the treadmill, lifting weights at the gym, and breathing through your yoga poses all challenge your strength, endurance and physical abilities- but does it challenge your level of audacity? Indoor climbing not only puts your physical abilities to the test, but it pushes you to overcome fear and accomplish goals you once thought unattainable. Indoor climbing is simple enough for most people to do and have fun at it, but at STRONGHOLD there is various walls, 70 different routes. and a bouldering area to challenge any climber.
If you are a new climber, signup for the 2 hour training course. Like I said it's simple and goes by fast. It's about 25$ per time you go (rentals included) and that is for the whole day. If it is something you really love, equipment is cheap and you are looking at less than 15$ every-time you go or there are package deals.
Indoor climbing is a great way to bond with someone and overcome obstacles together. Challenging yourself and accomplishing goals is an amazing feeling at the end of the climbs!

http://www.calgaryclimbing.com/stronghold/index.php

Why "Apple Nirvana"?

After being live for a couple of weeks now, I have had a few readers ask, why is it called 'apple nirvana'? So I thought I would let you all in on the name.
Firstly, apples are notorious for health- (an apple a day keeps the doctor away). As this IS a health related blog- it was only fitting. However it goes much beyond this.
Apple Nirvana is about goals, accomplishment and ambition as you have seen from the I.H.F.E videos posted each week. An apple tree perseveres through the year with not so much as a few leaves and branches. When spring rolls around it pushes harder than ever before and blossoms into beautiful flowers. Like a human who finds their passion in life and blossoms as a result, the tree then yields a delicious fruit. When one finds their true passion in life and pursues it, they give what they have to the world in such a magnificent way as the apple tree gives it fruit.
Apples have notoriously been used in many cultures and religions as a symbol of the sacredness and forbiddances.  However, history has shown that that which has been forbidden and deemed evil in one generation is often worshipped and brings life to the next. The apple is that which is unattainable and unimaginable, but once obtained is magical and unbelievably blissful- like a nirvana.
If Eve never reached for the apple, mankind would never have experienced sex, or so goes the story. Plato and Greek myths of Aphrodite claim throwing an apple is the act of confessing a true love- or in other words, pursuing something seen as insurmountable.

Nirvana is a state of being free; free from any nagging emotions or stresses. It is just being. It is an ideal of many religions to achieve a state of nirvana. To be able to live with satisfaction and without the hound of greed, jealously, and rage.

Together, 'apple' and 'nirvana' create a phrase that characterizes a place in one's life when he/she has followed his/her dreams and passions. In doing so, achieved happiness and satisfaction in one's life. This in turn has affected every person he/she has come in contact with because such positive thinking and happiness radiates from an individual like rays of sun, lighting up the dreary and dullness that so many choose to live in. Apple Nirvana is a place to be achieved of health and meditation; mindfulness and compassion, and above all total and complete bliss with one's state of being.
This blog reflects my passion in life and Apple Nirvana is the beginning of my Apple Nirvana. Have you found your Apple Nirvana?

Inspirational Health & Fitness Enthusiast of the Week

Shay Dodds with AthLEAN-X Update after Week 1

For this week the food was a lot of protein and carbs and pretty much no sugars or fats. Lots of the dinners were fish or steak served with brown rice or some sort of salad. One recipe I made up was this...http://www.canadianliving.com/food/quick_and_easy/spinach_steak_and_mushroom_salad.php and it was awesome. Just used Mrs. Dash for the steak seasoning and portobello mushrooms and for the dressing I subbed light mayo and skim milk. It was still very delicious! Served it with some mashed sweet potatoes and it was excellent.

The key to this meal plan is snacking. I found I was dying of hunger if I didn't snack. These could range from apples with peanut butter (my favorite snack) to home made trail mix (Kashi lean cereal, sliced almonds, walnuts, craisins, a few chocolate chips and dried coconut. Protein shakes are 1-2 times a day also! I just used skim milk, mixed berries, half a banana, 2 strawberries and one scoop of powder. Or sub berries for mangoes and sliced pineapple!

As for the exercises...well I can definitely tell it's working. I can feel it in my core the next day and I found myself having to take a couple second breather in some of the exercises. It seems that the workouts get progressively harder each week, but there were definitely some good ones in there this round. Mountain climbers for 60 sec were challenging but very rewarding. I also really liked the jackknifes and seated ball twists ("any ball" BTB pass as he calls it). Each work offers new exciting and challenging exercises that make me look forward to more core workout each session.

-Shay Dodds

*See left side for updated photos!

Get your bum outside and turn it into a bikini bum!

Working with grade 5 and 6 boys earlier this fall, I was trying to round them all up to go play outside because it was a hot day. None of the boys wanted to go out. "Why?" I inquired. "Because" one of them answered, "we only like to play outside in the winter". I never understood this until a few weeks later when I was working construction in Northeastern Alberta and spent 10 hours a day outside, in the cold. I was doing a job I hated but every day and night when I came home I felt absolutely amazing. I loved being outside, it made me feel great. When I came back to Calgary I realized how little time we spend outside as adults. I nostalgically would reminisce about the first snow falls as a kid and playing outside until it got too dark to see anything and then coming inside and bundling up and sipping on delicious soups or hot chocolate.
Well, last Monday night I discovered a way to get that amazing feeling back: bikini Boot Camp. Sunday night was dipping around -20 degrees and I was not too thrilled about my commitment to a Monday night outdoor fitness class. But as Monday night rolled around, the temperature was just above zero. When I got out of the car I felt like a kid again, going to meet my friends for a toboggan ride or late night skate. I can honestly say the only time I was cold in the entire 75 minute class was walking to meet the group- or when I wasn't pushing myself hard enough. I felt like a kid as I ran with a group of about six other women doing all types of exercises. We laughed, told stories, joked around and had a blast- all while working our butts off. After the workout I was thoroughly exhausted and although I have been having some insomnia lately, I had the best sleep in months that night. The instructor was energetic and kept the group going hard. She pushed us to our limits and kept motivating us throughout.
When you sign up for bikini Boot Camp, you will be doing one class outside a week, one inside, and then the instructor will set you up with two workouts you can do at home in your own house. Getting outside for 75 minutes in a week makes you feel amazing- just like a kid again. Each program is 6-8 weeks and not only do they include the intense body sculpting workouts but you get 1-1 consultations to ensure everything is tailored to you and to measure your results, and nutritional guidance. bikini Boot Camp also offers you an opportunity to try the class before you join,  you just have to contact them!

http://www.bikinibootcamp.ca/

OMG I can drink Mango-berry's all day, everyday

Inspired by the delicious breakfast smoothies at Brew & Blendz on U of C campus, is the mango-berry smoothie. It has three servings of fruit in it, soy protein, grains, and milk products- its everything you need in a day- plus it's so unbelievably delicious. All you need is:
1 cup of frozen mangoes, 1/2 cup frozen raspberries, 1/3 cold water, 1 cup of 'Silk organic fortified soy beverage, and 1/2 cup of 'Danone Organic Stonyfield cranberry & raspberry yogurt'. You can't by Stonyfield yogurt at Safe-way, but you can get it at Superstore and Co-op.
Put all that into a blender then on top add 1/2 cup of 'Northern Gold whole grain cereal granola-honey almond'.
I like this smoothie because it is hard to keep things fresh in the winter. The fruit is frozen so you can always have it on hand, soy milk has a longer date until expiry than milk and if you look to the back of the yogurt section, you can usually find ones that'll last you 3 weeks!!
Seriously, make this smoothie first thing tomorrow morning.  YUM!

Calgary's Santa Shuffle

Wanna help out in the community AND stay fit? This Saturday head down to Eau Claire Market at 10am and help out with this year’s Santa Shuffle! The 5km run and 1km walk help The Salvation Army to assist families and individuals in need during the Christmas season and throughout the year. If you don’t want to run or walk, check out the website to see what other ways you can assist. Or, show up on Saturday and encourage and cheer on the generous athletes! Great way to get into the holiday spirit!

http://www.events.runningroom.com/site/?raceId=7032

Inspirational Health & Fitness Enthusiast of the Week

By Popular Demand: Keennnn-What??!

Quinoa! (Pronounced Keen-wah) I was asked to try out a quinoa recipe and sure glad I did! After reading about all the health benefits of the grain, I was sold! You can check out some of these at: http://chetday.com/quinoa.html
The recipe I used is loaded with nutrition, immensely easy to make and soooo good. The one downside is it took me 3 pans to make, but you could probably do it with 1 pot and 1 pan.
All you do is put water and quinoa in a pot or pan (I used a wok) and bring to boil then reduce heat for 20 minutes. While doing that, put cut and pealed sweet potatoes in a sauce pan with 1/4-inch of water. Simmer at medium heat and cover for about 15 minutes. While this is going on, heat canola oil and then add broccoli and onion in that pan for about 10 minutes. Don't skimp out on the onion- it adds tons of flavor. Finally, add it all together and add the almonds and desired amount of soy sauce and garlic powder!
Super simple and easy to bring in lunch or have as a whole dinner. I love recipes that are so healthy but also delicious!


1 cup quinoa, 2 cups water, 1 large sweet potato, peeled and cut into 1/4-inch cubes, 2 tablespoons canola oil, 1 onion chopped, 2 cups frozen chopped broccoli, thawed,1 tablespoon garlic powder, 1/2 cup whole almonds, 1 tablespoon soy sauce, or to taste (optional)

Home Sick? Why not head to the Yoga Shala

Saturday, I was the embarrassing newbie who wore just my sports bra and shorts to what I thought was hot yoga, but what turned out to be regular yoga. Wouldn't have been so bad if everyone else there wasn't wearing long pants and long sleeve shirts! But I got over it and began my experience for the first time at non-hot yoga.
The Yoga Shala reminds me of someone's house. It's like going over to a friend's house for class! It's really cozy and inviting. It is a bit small (except the actual studio), so be prepared to be in close quarters with others.
The class i went to was Level 1 Community Class. Huge bonus, if you go to this class it is COMPLETELY free! Free yoga!? Why not?!
The style was a mix between Ashtanga and Vinyasa Flow. The teacher for that day informed me that she sort of evaluates the classes' strength and weaknesses and tries to teach to that and teaches as she goes. So, each class would be different. Really good if you like change in your practice.
I also found it really helpful how in-depth and informative the class was. I learned quite a few things about certain poses I have done hundreds of times and knew nothing about!
They had just about anything if you forget something: from shampoo to o.b's!
The floor is a bit harder compared to hot yoga studios, so try to bring a thicker mat. Music is playing throughout the class I was at, not too loud or distracting though.
Drop-In class is 17$, and like I said, you can do a free community class-just check the online schedule! Minutes away from the C-train if you are transiting.

http://www.yogashalacalgary.com/

The Thrifty Yogi: How to Do Yoga 6 Days of the Week for 20$ Total

Yoga is an amazing gift to give to yourself, but breaking the budget might not be worth it either- especially for students who want to give it a try! Here is a schedule I put together of how you can do yoga (hot and regular) Tuesday through Sunday for 20$ total! I am yet to find a studio that offers a community class Monday, so if anyone knows of one, let me know!

Tuesdays: At '5th Avenue Yoga' for 5$ from 11:05 am to 11:55 am OR 'Calgary Hot Yoga' for 5$ from 6:15 am to 7:20 am. 

Wednesdays: At ''Bodhi Tree" for 5$ from 12:00 pm to 1:15 pm OR 'Calgary Hot Yoga' for 5$ from 7:15 am to 8:20 am.

Thursdays: At 'Calgary Hot Yoga' for 5$ from 6:15 to 7:20 am

Fridays: At 'Breathe hot yoga' for 5$ from 8:00 pm to 9:15 pm. OR at 'Moksha Yoga Calgary' for 5$ from 9:30pm to 10:30pm. 

Saturday: At 'Yoga Shala' for FREE (donation $ or can of food encouraged) from 1:00 pm to 2:15 pm

Sunday: At 'Lululemon Market Mall' for FREE from 8:30 to 9:30 am OR at 'Moksha Yoga Calgary' for 5$ from 8:00 am to 9:15am OR from 2:00 pm to 3:00 pm. *Also, Lululemon South Center at 9:45 am to 10:45 am for FREE, Chinook's Lululemon 9:00 am to 10:15 for FREE, or 4th Street Lululemon's located at Yoga Santosha every sunday 2-3:15 for free. 

You can find the links for the studios I have been to on the left side of the page. Other wise, I put the links for the remanding studios below:

Moksha Yoga Calgary: http://calgary.mokshayoga.ca/home/

The Yoga Shala: http://www.yogashalacalgary.com/

Breathe Hot Yoga: http://www.breathehotyoga.ca/

Fifth Avenue Yoga: http://www.fifthavenueyoga.com/

Lululemon Market Mall: http://www.lululemon.com/calgary/marketmall?sli=1

Inspirational Health & Fitness Enthusiast of the Week

I’m Going Popeye Style!! The most delicious Spinach Salad

Spinach salads are surprisingly delicious. Don’t take my word on it—make it yourself! They can really be tailored to whatever your individual tastes are or preferences. The recipe I used is from my sister, but I altered it to fit my lifestyle. The salad is called ‘Apple Spinach Salad’.  This recipe calls for toasted pecans, however I switched the toasted pecans for untoasted walnuts and almonds. I have been trying to incorporate walnuts (in small amounts) into my diet. In my nutrition course, I’ve learnt that walnuts have many great things to offer your body. Just to name a few, they are high in Omega-3 and help lower LDL cholesterol in your body, which in turn decreases risk of heart disease! On top of that, you’ve got 3 servings of fruits/veggies and 1 serving of meats and alternatives in the recipe I've included. Add on a tablespoon of healthy raspberry vinaigrette and that can add to 1/3 your daily-recommended oils! I find that eating a spinach salad 2-3 hours before my workout gives me more energy than having a meal rich in meats or breads. It is my go-to meal before workouts. I have gotten salad-hating boys to eat and love this salad, so I promise it’ll be good!


1.5 cups of raw spinach leaves, ½ cup chopped celery, ¼ cup total of walnuts and almonds (I buy them both in pieces rather than whole), 1 apple (Jazz are my favorite!)
1 Tbsp. Raspberry Vinaigrette

Baby It’s Cold Outside…. Let’s stay in and do P90X!!

If you haven’t heard of P90X by now, well it is basically an at home workout video. You can easily get it from a friend or find off the Internet, buuuutttt that's illegal. So you can buy it for under 200$, and even much cheaper from the actually website. When you purchase the video you get a nutrition plan, fitness guide, calendar, worksheets and 24/7 online support.

Although P90X is a workout plan and it is intended for a 90-day period, I am going to do individual workouts from it and review them. As I am trying to incorporate different types of fitness activities into this blog, I don’t have the time to focus on this one workout plan. However, if a reader has done the program or currently is, I would be more than happy to post up his/her review of what it was like going through it!

Review 1: Core Synergistics:

Core synergistics really works every part of your body. As I did it yesterday, I can already say I feel it in my entire back: top to bottom. I also felt it a lot in my abs- especially upper abs. There is quite a lot of pushups or pushup variations, but they always include a ‘less intense’ way to do them, so if you are terrible at pushups, just watch the girl Pam!

I would say most people could do the workout but it is for sure challenging.The hour goes by super fast and there is a countdown of each workout on the screen so you know how long you will have to do it for.

Do it with a friend. Sometimes videos can be confusing to know exactly what’s going on. With a friend you can make sure you both understand the workout the same and are feeling it in the same spots so you know you are working the right muscle groups.

Other things to note: you need an area about the size of 2 yoga mats per person. You also need 2 hand weights or a resistance band for core synergistics.

My verdict:  it was fun, flew by quickly, and challenging but not undoable. Got me working new muscle groups and challenging me more than I do when working with free weights. A great way to stay active if you hate leaving your house in the cold months of the Calgary winters. 

http://www.beachbody.com/product/p90x.do

My first Love: Calgary Hot Yoga

Calgary Hot Yoga is where I began my journey of yoga. Since it is my baby, I would have a hard time saying anything bad about the place. One thing I have heard is people didn't like the carpet flooring. However, the floor for the past 3 years now has been a hot yoga (non-carpet) floor, so if you tried it out back then, come back in! Studio owner recently changed and there is some lovely transformations taking place, I urge everyone to come try it out as everyday it is changing.
CHY is a great place for beginners to start. However, if you are a bit more experienced it is also a great place to go as the teachers are very approachable and easy to talk to if you want to go further in your practice and try harder versions of the poses.
There are two main different styles taught: Vinyasa Flow and Standard Hot (similar to Bikram). 65 minute and 90 minute classes are both offered.
It is a VERY hot studio, so ensure you are hydrated during the day. Don't worry soon you will be addicted to the heat, especially in these cold winter months!
Drop in Class is 17$ and the studio supplies towel, water, and a mat for a 1$ each too, which is a plus if you are forgetful!

http://www.calgaryhotyoga.com/Calgary_Hot_Yoga.html

Need a Change? Climb the Bodhi Tree

My first time at Bodhi Tree was about a year ago. I originally went to Bodhi Tree because of the location- it is easy to bus and ctrain to.
I have tried the Hot Hatha and Hot Foundation at Bodhi Tree. I would say what sticks out for me the most at Bodhi is the uniqueness of each class and teacher. If you tend to get bored in a regimented sequence such as Bikram's, Bodhi Tree is a great place to try. Each class tries different poses and challenges different muscles of your body and tests your different strengths. The one thing I would have liked was more heat as it is not ridiculously hot, which may be a plus for many who don't like the heat as much. The other aspect of the studio to be wary of that it is a lot more free spirited type of yoga. If you need someone pushing you hard to keep going in your yoga class and more structure, I would not recommend Bodhi. If you like working at your own pace and having a nurturing free-to-do what you want sort of class, definitely check it out!!
Beautiful studio, really nice staff. Regular drop-in is 18$.

http://www.bodhitreeyoga.ca/

The Weird Looking Vegetable that You Only See as A Decoration at Thanksgiving

Squash! So it is a food, and not a decoration! And apparently it’s damn good for you! After looking through Canada’s Food Guide, it says to have one dark orange vegetable a day like squash. So Squash, say goodbye to being my mom's trimming and say hello to my stomach!

The recipe I used is called “Maple Ginger Baked Squash” (can access it from link below). What the recipe didn’t include is that cutting a squash is like cutting through a stone. So I got back on google and looked up how to cut this thing. My first attempt did not go so well, as you can see by the picture so don’t use a knife that has a detachable handle! Basically I punctured the squash in 5 different spots then put it in the microwave for 2 minutes. I let it cool a bit then cut it again. It was definitely pretty hard to cut still after that, but doable! The squash was pretty good, I ate it like a grape fruit, could have used more flavor though! Very easy to bake (except the cutting part) but takes about 40 minutes! Squash is loaded with vitamins including carotenes, which some studies say can prevent cancers!