AB:solution Pilates

January to March 2012 Fitness Schedule

2011-12-20T20:32:00.000-08:00

http://ow.ly/d/rzf
Click here to see the January to March Fitness Schedule. Please register early, to ensure 1 - you have a spot, 2 - that the class will run.

Merry Christmas to you all & wishing you the best for 2012. Lisa

Chair Exercises...

2011-09-27T21:40:00.000-07:00

Here is a short 10 minute video that outlines some exercise options from a seated position. Please keep in mind this is not a professional production - just an guideline for some exercise ideas. It is sometimes quite hard to get to a fitness class if you have limited mobility. I hope that this short little program will help to get you moving!! I will try to post some more soon so you don't get bored!!

Please be sure to work at your own pace, if you feel any nausea, dizziness, chest pains or other serious pain please stop immediately and consult with your Physician. You should always check with your Doctor before beginning an exercise program.

ESSENTIAL ANATOMY COURSE AGENDA

2011-09-23T18:30:00.000-07:00

ESSENTIAL ANATOMY COURSE

Instructed by Julie Patan MScPT

October 22, 2011 from 8 - 4 pm

10121 Main Street Summerland, Summerland Physiotherapy.

Hosted by AB:solution Pilates & Fitness Training

COURSE AGENDA:

7:30 - 8 am

Registration/Coffee

8 am - 10 am

Basic Anatomical Language
Skeletal System
Muscular System
Nervous System

10 - 10:15 am

Break

10:30 - 12:00 pm

Muscles of t he Shoulder and shoudler girdle
Muscles of the upper extremity

12 - 1 pm

Lunch

1 - 2:30 pm

Muscles of the Trunk
Muscles of the Hip & Pelvis
Muscles of the Lower Extremity

2:30 - 3 pm

Break

3 - 4 pm

Common Orthopedic Conditions

A certification of attendance will be issued at the completion of this course. This course is worth 6 BCRPA credits.

To register please call Julie at 250-488-9761

Cost of this program is $225

FUN IN THE SUN Fitness Retreat....

2011-04-22T10:45:00.000-07:00

This dream is becoming a reality!! Thanks to Julie for all her organizational skills!!

The trip to Nuevo Vallarta is November 6 - 13th 2011, and we are staying at the Marival Resort. www.marival.com
This is a 5 star, all-inclusive resort with everything imaginable!!

We will be holding an info session for you to come and find out all the details on Tuesday May 3rd, 8:15 pm at the fitness Studio, and on May 5th at noon also at the fitness Studio. Please put your name down for one of the sessions if you plan on attending.

I will be sending out a pdf brochure with info on it this weekend, as well as all the Studio News!! if you would like to be included on this email list, send me your address - lhallquist@yahoo.com

Happy Easter Weekend everyone!!

Penticton Herald...

2011-03-16T20:12:00.001-07:00

Tuesday March 15th - Our story ran in the Health section of the Penticton Herald!! (see press release from previous post).

REAL Solutions Press Release...

2011-02-13T13:04:00.000-08:00

Press Contact:

Lisa Hallquist
Julie Patan
REAL Solutions…
Weight Management Program
250-809-6202
250-488-9761
lhallquist@yahoo.com

FOR IMMEDIATE RELEASE

Real Solutions to Weight Management in South Okanagan
New Health and Wellness Program That May Be Covered by Extended Health Benefits

Summerland, BC., February 13, 2011— Renowned local health practitioners, Julie Patan, BSc PT – Registered Physiotherapist; Lisa Hallquist, BCRPA – Personal Fitness Trainer; and Jacquie Bird, BHEc RD – Registered Dietitian, have announced the commencement of a new and unique service to be formally known as the REAL Solutions…Weight Management Program.

This healthy lifestyle plan is designed to be the most comprehensive weight management program in the south Okanagan, covering all aspects of the wellness of participants. The holistic approach includes expert nutritional consultation, personalized musculoskeletal evaluations and customized fitness planning. Based on the initial assessment of their clients, the team provides individualized guidelines and recommendations designed to improve each client’s overall health.

“We recommend that all participants get their physician’s approval before beginning the program,” notes Lisa Hallquist. “It is very exciting that this program may be partially covered under the participant’s extended health benefits as a physiotherapy visit.” Julie Patan went on to explain the importance and effectiveness of integrating their services together for best possible results. “Jacquie’s in-depth one-on-one dietary consultations are complimented by Lisa’s fitness programming and my comprehensive physical assessments - all working together to chart a path for our clients’ success.”

The 60-day program also includes weekly support meetings, food and fitness journaling, group workouts and responsive email support. Further distinguishing this program is the utilization of the MedGem handheld calorimeter for accurately evaluating resting metabolic rate. The device that gained notoriety on a popular weight loss reality show, is an invaluable tool of the program in establishing a baseline for each individual. Also of note, there are no additional supplements or vitamins to buy and no prepackaged food involved.

“Our overall goal is for the client to learn and maintain healthy eating habits and exercise for life,” stated Lisa Hallquist. For more information about the REAL Solution - Weight Management Program please contact Julie Patan at 250-488-9761 or myself at 250-809-6202 - email at lhallquist@yahoo.com

REAL Tips'n'Tricks...

2011-01-05T14:06:00.000-08:00

Looking to slim down? Try out these tricks with astonishing results...

1. Swear off the soda and iced tea = 20 lbs off per year!!
Makes up 7.1% of our caloric intake!! Veggies on average, only account for 6.5% of our intake.

2. Drink 8 cups of ice water per day = 26 lbs off per year!!
Studies have shown that if you drink up, you will have increased energy, better concentration, and burn way more calories than those skipping the water!!

3. Enjoy 1 - 3 yogurt bases smoothies per day = 10 lbs off per year!!
Properly prepared smoothies are jam packed with nutrients, and their thickness
takes up space in your tummies. Researchers also think that the calcium in the
yogurt helps your body burn fat as well as limits the amount of new fat your
body can make.

4. Don't drink juice drinks = 19 lbs off per year!!
Sunny D = looks and tastes like juice but is 95% water & corn syrup!! If you
drink one a day, cut it and lost 19 lbs in a year.

5. Drink COFFEE not coffee drinks = 18 lbs off per year!!
Average calories of a blended coffee drink = 263 calories
Average calories of a cup of coffee = 63 calories after factoring in added
cream and sugar.
You do the math!!

Relaxation Script...

2011-01-05T13:21:00.001-08:00

I finally did it!! For those of you that like the walk in the garden, here it is for you to listen to at home!!

Took me long enough. Again, please remember I am not a pro at all this technical stuff, so bear with me as I work out all the kinks!!

Enjoy and have a great day!!

Informational Meeting....

2011-01-04T11:50:00.000-08:00

Julie and I would like to invite you to a complimentary info meeting detailing the specifics of our new REAL Solutions...Weight Management Program. This is not a high pressure sales meeting, just a Q & A period, information sharing get together. If you would like to find out more about this unique and highly successful new program, please be sure to attend.

Monday January 10th, 6:45 pm Summerland Physiotherapy in the Pilates Studio, so please use the back door.

Pre-registration is suggested, just email me and I will put you down on the list. lhallquist@yahoo.com

Look forward to sharing more about this exciting new program with you!!

Lisa and Julie

UStream 20 minute Mat Pilates Class...

2011-01-04T11:41:00.000-08:00

REAL Solutions...

2011-01-03T18:01:00.000-08:00

This comprehensive lifestyle weight management program is open for business starting January 31!! This is the most unique program you will find out there - NO prepackaged food or supplements to buy, NO tricks or hidden gimmicks, NO extreme measures. All REAL!!

REAL Food...

REAL Life...

REAL Success!!

To be first on the list you can register now by contacting me at lhallquist@yahoo.com

We will be the only weight management program using the MedGem, as used by a popular reality weight loss series on TV. The MedGem will determine your Resting Metabolic Rate, so we can set realistic energy intake goals. As well, we will detemine your metabolic fingerprint, by using an assessment questionnaire. This program is being offeredy by qualified, trained professionals. You will receive a personalized fitness program, as well as food and fitness journaling done by our qualified staff. At your assessment you will have your bodyfat percentage calculated, your BMI, your total body water, your blood pressure, your measurements will be taken, as well as your weight. SMART goals will be set so you can be successful. Weekly support meetings will be held, and you will receive your individual food & fitness profile based on the information you have provided us the week prior. Different topics will be covered each week, as well as weekly weigh in, discussion of your food and fitness profile.

We will also offer individualized investment packages if you are not wanting the full health investment package. We offer monthly follow up investment packages, and add on options are available.

If you would like to request more information, or to register, please email lhallquist@yahoo.com

Looking forward to helping you GET REAL!!

Lisa Hallquist and Julie Patan

Obstacles to Weight Loss...

2010-12-08T11:20:00.000-08:00

What type of eater are you - carb, protein or mixed? Don't know?
Do you know your resting metabolic rate?

NOT knowing these may actually be detrimental to any weight loss plans. Not eating the right foods for your metabolic type and eating too few calories will have the opposite effect you are trying to achieve. Your body will just hold onto whatever it can to make sure your able to have energy for all your basic daily needs - blinking, digesting, swallowing, sleeping etc. You burn calories even when you are sleeping.

If you are interested in finding these things out, we have a new program starting in January that will do this and MORE!! You will gain a fresh new look on your whole routine. What you eat, how you exercise, information on posture, how to decrease your body fat percentage, real life solutions to real life problems.

You will receive an initial assessment by a Physiotherapist and Exercise Therapist, which will include a metabolic type test as well as postural analysis, body fat percentage, resting metabolic rate, goal setting, nutrition guidelines, exercise program, working around your schedule. You will also receive weekly counselling on topics and questions directly related to you. This is not a one size fits all program. This is taylored to your specific needs and goals.

Stay tuned for more information on this upcoming program. There are no meals to buy - you get to eat real food, not prepackaged. There are no supplements to buy. You will see real results with what works for you.

This is about being the healthiest you can be.

Keeping on Track During the Holidays.....

2010-12-08T11:08:00.000-08:00

Keeping your fitness and nutrition plan on track during the holidays can be a challenge. But keep in mind how hard you have worked all year to get to where you are at - you certainly do not want to have to start back at the beginning!

Keeping focus during this busy and stressful time is hard, and takes preparation and commitment. Acknowledge that you will encounter a variety of healthy and unhealthy food options during this time. Decide how you plan to approach these situations. Depriving yourself completely may result in binging, which is way worse than just enjoying that cookie when you actually wanted it.

Healthy food options may be limited at different social gatherings over the holidays. Consider bringing your own snack as backup, just in case. Or perhaps eat before you go. Stay away from the buffet table, and reduce the amount of alcohol you may consume. The calories add up quickly, alcohol is dehydrating, and cause you to fill up on unhealthy food options.

Stress is kept at bay if you continue to exercise during the holidays. Give yourself the time to relax. Schedule a massage, take time to devote to your hobby, take a bubble bath, enjoy a book, go for a walk, whatever stressbuster works for you!! Increased stress also increases the amount you eat. Keeping the stress level low will help you stay in control of your eating habits.

Exercise is easily put on hold during this time. Once you get out of the habit, it is hard to get back into it. Realize that you may not exercise as much as usual, but keep it up as best you can. Maybe try a home routine instead of hitting the gym.

Some easy ways to get in extra exercise - snow shoveling, tobogganing, skiing, park the car further away at the mall and walk, dancing with the kids in the living room, build a snowman, you get the idea.

Enjoy the holiday season. Take some time for yourself.

Zumba Instructor Training...

2010-10-04T17:27:00.000-07:00

October 2, 2010

Had a blast in Kelowna for the Zumba Instructor training program. Thanks to Robyn Holm - fabulous trainer!!

Now the hard work begins, the choreography!! My classes start October 19th Tuesdays and Thursdays at 10:45 am and 6:45 pm.

Caroline Rowland's class starts tonight for Zumba - it will be so much fun.

Come join the party!! For more or to register info call 250-494-1828.

OPEN HOUSE....

2010-09-21T08:16:00.000-07:00

Save the date - Saturday September 25th from 10 - 2 for the Summerland Physiotherapy Open House and the Grand Re-Opening of the AB:solution Pilates Studio!!

Lots to see and do...

10 and 11:30 Complimentary Zumba Classes (first come first served)
10:30 - 12:30 Postural Assessments
1:00 - 1:30 Restore Your Core Class
10 - 2 Mini Massages

Reformer, EXO Chair, TRX Demonstrations
Stability Ball, Bosu, Balance Cushion Sessions

Displays will be set up by:
Epicure Selection
impressions Cards and Papercrafts
Therapeutic Riding Association
Summerland Diabetes Clinic
Sidual Screenprinting

HEALTH FAIR....

2010-09-18T07:26:00.001-07:00

Make sure you stop by the Summerland Health Fair at the Drop In Center sometime between 9 & 2 to say hello!! We would love to see you there!!
Postural Assessments at 10, EXO Chair Demo, ZUMBA DVD playing, Draw for a complimentary 1/2 hr Massage, Freebies!!

RENOVATIONS....

2010-09-16T15:16:00.001-07:00

WOW!! Reno's are well underway, and I can't wait to showcase them at the Open House on September 25th. Stay tuned for more info on the Grand Re-Opening/Open House...

HEALTH FAIR....

2010-09-16T15:12:00.001-07:00

Just a reminder that Saturday September 18th is date for the Summerland Health Fair!! It is going to be at the Drop In Center on Brown Street. Stop by from 9 - 2 to see us at the Summerland Physiotherapy/AB:solution Pilates Booth.

Come watch the Zumba DVD, pick up a Fall Pilates Schedule, and well, just stop in and say HI!!

Look forward to seeing you there...

Fall Schedule is Posted...

2010-09-11T20:24:00.000-07:00

The Fall Schedule is posted here
www.summerlandphysio.com

Classes start September 13th. Wow, summer has gone by quickly. Changes are underway at the studio. The walls are still standing - darn, but it won't be long!! The painting of the bathroom and office is finished.

We are looking forward to the Studio Grand Re-Opening and Physio Open House on September 25th, 10 - 2. Lots in store for that day - Complimentary Classes - including 2 ZUMBA classes!! RESTORE YOUR CORE & MORE Class, Reformer & EXO Chair Demo, Try the TRX, Stability Ball Tips, Postural Analysis, Foot Maxx Trials, Complimentary mini massages....lots more!!

September 18th is the Health Fair in Summerland at the Drop In Center on Brown Street, 9 - 2. Stop by and see us at the Summerland Physiotherapy Booth!!

Look forward to seeing you this fall!!

FIESTA CHICKEN RECIPE....

2010-07-27T20:28:00.000-07:00

Okay - here is the recipe I had you all drooling over tonight!! It was yummy.

FIESTA CHICKEN...

4 boneless, skinless chicken breasts
Taco Seasoning Mix
2 cups (or more) of red potatoes peeled, thinly sliced
Salsa
Grated Cheese (I used Cheddar - but any would almost be yummy)
Light Sour Cream

Oven 400. Sprinkle chicken with seasoning. Spray 4 pieces of foil with cooking spray before using. Place some potatoes on center of each of 4 sheets of heavy-duty foil, top with chicken, salsa and cheese.

Bring up foil sides, double fold over top and both ends to seal each packet, leaving room for heat circulation inside. Place on cookie sheet.

Bake 30 - 35 minutes, or until chicken is cooked through, and potatoes are fork tender. Remove packets, let stand 5 minutes. Cut slits in the foil to release steam before opening. Serve with sour cream.

Serves 4 - can be easily adjusted to serve more or less.

Thinly slices onions, peppers would also be a yummy addition.

ENJOY!!!

COMING IN OCTOBER 2010.....

2010-07-27T14:54:00.001-07:00

Starting Monday October 4th - Monday November 8th 2010

Monday and Wednesday evenings from 6:45 - 7:45 pm

Pre-registration is required!!

Featuring Zumba Instructor Caroline Rowland

from Oliver

Owner/Operator of Active Balance Fitness Studio. She has consistently made fitness a part of her life. Over the past 10 years Caroline has competed in Ironman, run the Vancouver Marathon twice and participated in a number of smaller running and triathlon events. She loves sharing her fitness knowledge with others and looks forward to seeing you in one of her classes soon! Caroline has the following qualifications: Certified Yoga Instructor, Certified Zumba Fitness Instructor, Certified UMCA Group Fitness Instructor, Certified Spinning Instructor.

This is the program everyone is waiting for and asking about! Taught at over 40,000 locations in 75 countries, the Zumba program fuses hypnotic Latin rhythms and easy-to-follow moves to create one-of-a-kind fitness program that will blow you away. The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Zumba fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! Ditch the workout and join the party - when has getting fit ever been so much fun? For more details about Zumba visit http://www.zumba.com.

One important note about shoes -

please try to wear shoes that don't have a lot of

tread so that you can move and twist your body.

For more info:

lhallquist@yahoo.com

or call Summerland Physio at

250-494-1828

WHAT IS ZUMBA?

2010-07-27T14:53:00.000-07:00

Let's face it, working out can be healthy, rewarding and beneficial. Working out can be lots of things, but it's never been known to be an exhilarating experience…UNTIL NOW!

The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!

The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got a Zumba® class!

In the past years, the Zumba® program has become nothing short of a revolution, spreading like wildfire, and positioning itself as the single most influential movement in the industry of fitness.

As of May 2010, the Zumba® program is being taught at over 60,000 locations in 105 countries, has sold millions of DVDs, and has changed the lives of Zumba® Fanatics worldwide with an astonishing 7.5 million participants taking Zumba classes every week.

Why? Because it's the best party around.

Workout Buddy Program...

2010-07-18T20:51:00.001-07:00

Finding it hard to hold yourself accountable? Lacking in motivation and drive to workout? Maybe a workout buddy could help you out. Let me know what your fitness interests are, what your time commitment is per week, what level of intensity are you looking for, a workout resume!! I can help you out!! I can set you and your buddy up on a training program, and schedule, then you two can be off on your own to work out.

You can hold each other accountable for your workouts. You can support each other with your goals, your successes and any issues you may be having. It really does work.

Send me a message, and get started today!! The fee is more cost effective than one on one training, as you and a partner share the cost!!

Pilates Reformer Training....

2010-07-07T22:00:00.000-07:00

SUMMER SPECIAL...
Book a half hour pilates reformer session, one on one with me, for $30!! This is the perfect time to try out this remarkable piece of equipment. Not sure what a reformer is? Stop by the Physiotherapy Clinic, and I will give you a demo!!

This one piece of equipment will streamline your entire body. No other equipment will give you a workout like the reformer does. No other equipment allows for the variety and diversity of exercises available at one time. You will be amazed!!
Try it and see....

The Reality of Weight Loss...

2010-07-07T21:46:00.000-07:00

The reality of weight loss is that it cannot be lost overnight. Doubt any supplement that promises that. If it were a proven, and well researched product, Healthcare professionals - namely Doctors - would be recommending it. Be careful with supplements if you are taking any medication or have any health concerns, as the supplement may actually react with your medication!!

Stay real with your weight loss goals, and keep it real by making fitness and proper nutrition a part of a healthy, sustainable lifestyle. If you need help setting goals, or making fitness or nutritional changes, please give me a call and set up an appointment. I can help you with that!!

Private Sessions...

2010-06-28T13:09:00.000-07:00

I am available for private, one-on-one sessions that could focus on Pilates, Pilates Equipment training, home workouts, gym workouts, body weight resistance training, outdoor workouts, walk to run programs, lifestyle coaching, stretching and relaxation, and much more.

Learn goal setting, and time management. Review of your current nutrition, and recommendations from the Canada Food Guide on how to change it. Review of your current lifestyle including exercise commitments. Learn to overcome your barriers to exercise, and be successful without "dieting".

If this is something that is of interest to you, call now to book your appointment, 250-494-1828.

LAST CHANCE WORKOUTS....

2010-06-28T13:03:00.000-07:00

These are the last sessions before the break in August. These classes start the week of July 5th and run through to the week of August 19th.
There will be a week off during this time, the week of July 19th.

Classes are as follows...
MONDAYS AND WEDNESDAYS

9-10 am
Last Chance Circuit Workout

5:30 - 6:30
Back Care - Stretching and Strengthening class

TUESDAYS AND THURSDAYS

9 - 10 am
Mat'n'More

5:30 - 6:30
Last Chance Advanced Circuit Workout

6:45 - 8 pm
Last Chance Outdoor Bootcamp

Please register now to reserve your spot!!

Any questions or concerns, please be sure to let me know!!!
lhallquist@yahoo.com

Post Workout Exercise Evaluation Form...

2009-07-04T20:00:00.000-07:00

POST BOOT CAMP WORKOUT EVALUATION… DATE____________________

Did you have GOALS set out for this week? YES- what were they, NO - why not?
________________________________________________________________________
________________________________________________________________________________________________________________________________________________________________________________________________________________________

Are you happy with your performance tonight? ________________________________________________________________________

If NO – what could you do better next time? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

What was your Rating of Perceived Exertion tonight?
________________________________________________________________________

Did you push yourself harder tonight? Increase reps/wts/walk & jog from a walk, etc. If NO – why? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

If you did not make it to class tonight, WHY? And what will you do to make up for the missed workout?
________________________________________________________________________________________________________________________________________________________________________________________________________________________

Did you drink enough water today? Did you eat enough? Did you sleep good last night?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Do you have your other workouts planned for this week? What are your plans?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

What did you enjoy most about tonight’s workout, and why did you enjoy it?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

What did you enjoy the least about tonight’s workout, and why did you not enjoy it?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Was there anything I could have done to make my workout more enjoyable?
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

CORE-Chi

2009-05-09T18:55:00.000-07:00

I have added another session of classes starting Monday May 25th at 10:45 - 11:45, until June 25th. It is a therapeutic CORE-Chi class, and is a fabulous class for those with almost any type of illness or injury. It is a quiet, and relaxing class meant to re-energize and reconnect the flow of Chi (energy) in the body. The cost of this session is $96.

Benefits include:

Your mind becomes more alert
Your spine is upright
Increased energy
Internal relaxation, inner calm and peace
Stress Management
Improved breathing

CHI - is something that you cannot see, touch or hear. It has a variety of meanings, from aura to energy, from breath to sensation. Stress can block energy in the body, and CORE-Chi will help to unblock it and readjust it's flow in the body. Many people suffer from Chi blockages in the upper body resulting in headaches, stiff upper back, chest and shoulders. Since there is insufficient Chi in the lower body, they may have digestive disorders, weak circulation in the legs and poor balance. When you practice CORE-Chi , your head becomes clearer, and your upper body relaxed. The Chi reservoir in your energy center (core) is full, and you are stable on your feet.

Please pass this info on to anyone you think may be interested, they can register at the Physiotherapy Clinic, or contact me with any questions or concerns.

BOOT CAMP #7...

2009-04-28T22:46:00.001-07:00

Hey, Hey, Hey - what a great CIRCUIT workout today!!

How was that tonight for you? Did you challenge yourself? Did you push when you thought you could push no more? The double "bummus crampus" - what a feeling, like no other!!

Did you sit down with yourself, (or stand, whichever works best for you), and set some goals? If you would like to share them with me, that would be great, and I will do my best to help keep you on track. Or pick a close friend, or significant other to help keep you going. Whatever you need to do - do it!! Get it done!!

How about the water consumption? Are you drinking more? Should you be drinking more? How about food consumption? Do you have breakfast, lunch and dinner? What about a nutritious snack in between? Don't get caught without eating in between, then what happens is you overeat at meal time, because you are so starving. If you are looking for different meal ideas, or snack ideas, let me know and I will copy some for you. Sometimes we get stuck in a rut of eating the same things over and over. Not paying attention to Portion Sizes!! Not paying attention to balancing out our meals!! Just simply not paying attention. Do you sit down to eat? Do watch tv when you eat? Focus on the eating, and enjoy your meal. Don't hurry, take your time, and taste each mouthful.

The other trap we fall into, as Mothers, is finishing our kid's meals - resist the urge, let it go to waste. I know we do not like to waste things, well this is one occasion when it is ok. Or wrap it up and save it for them to eat later. If you do not have small children at home, make just enough for dinner. Or if you do have leftovers, wrap them up right away, and put them away. Don't keep going back for more!! STOP! Digest! Drink some water! Start the dishes! If you are still hungry have a piece of fruit, brush your teeth, and be done for the night.

Make a conscious effort to include the whole family in your healthy lifestyle. Biking, hiking, swimming, walking, soccer, tennis, baseball, basketball, etc. Make a family day out of it, and spend the quality time today, teaching your kids how important it is to be active, teach them about healthy eating. Good foods first, water, cut back on juice (sweetened), increase fruits and veggies. Decrease all the extras - do not send junk in their lunches. Be their positive role model.

How are other aspects of your life going? Are you feeling like you have increased energy? Perhaps sleeping better. Making conscious, better & healthier choices? Decreased pain and stress? Increased mobility and flexibility? All these count as huge steps.

I look forward to seeing you Thursday, have a great day. Dress warm? Not sure what the weather is supposed to do Thursday.

Boot Camp #6....

2009-04-23T22:26:00.000-07:00

BELIEVE IN YOURSELF!!!

You guys ROCKED those stairs tonight!! Do not ever doubt yourself again. 15 minutes of stairs - what an accomplishment. Way to go, you should be proud of yourself, I am so proud of you. I knew you could do it. Kristy with a sore knee, kept on going with her own fabulous workout that suited her needs for tonight. You all were able to work at your own pace and accomplish the goals I set out for you (unknowlingly) tonight. Rate yourself, honestly, on a scale of 1 - 10 (with 1 being very little effort given, and 10 being maximum effort given - had no more gas in the tank) for tonight's stair workout. I was asked "what made me think that you could do this workout, to increase it from 7 to 15 minutes in one week", I just knew!! We all tend to underestimate ourselves in all aspects of our lives. Think about that, and think about how that self doubt affects you. Toss out the negative and in with the positive. You all have what it takes.

Let's step things up a bit more next week. Set those goals for next week. Did you meet your goals for this week? How did you feel after each workout this week? How is your energy level? Are you feeling stronger?

I can notice a difference in each and every one of you. It hasn't been that long since we started, but the changes are amazing. Your posture, your confidence, your motivation, your support for each other, your overall outlook.

I hope you have a fabulous weekend, basking in your accomplishments of the past 3 weeks. Any questions or concerns, let me know. If you would like help with goal setting, or would like to review any of your goals with me, please let me know. I would be happy to take some time to make sure you are on the right path. I want to be able to help you get there. I am cheering you on, every step of the way.

Pre-Workout Menus...

Optimize your energy by eating properly before class:

1-2 Hours Before Class:
Choose a 150-200 calorie snack that is easy to digest, with complex carbohydrates for sustained energy, adequate protein to fuel muscles and “good” fats for satiety. Try:
A small banana with a spoonful of peanut butter
A slice of whole grain toast with low fat cheese
Low fat cottage cheese topped with fresh berries
Light yogurt sprinkled with a tablespoon of chopped walnuts or almonds
A cup of soy milk and 2 fruit filled cookies, such as Fig Newtons
A nutrition bar or protein shake with at least 10 grams of protein and 5 grams of dietary fibre
For a complete list of calorie counts visit calorieking.com. Consult a registered dietician if you have health concerns that require specific nutrition guidance, such as diabetes, arthritis, gastrointestinal problems, pregnancy, etc.

4-5 Hours Before Class:
Plan a 400-500 calorie meal that will provide the proper mix of nutrients approximately 60% carbohydrates, 20% protein and 20% fat. Try:
A grilled chicken breast over field greens with cherry tomatoes, chopped walnuts, feta cheese and a vinaigrette dressing
A whole wheat tortilla rolled with sliced turkey breast, a slice of provolone cheese, a tablespoon of diced avocado, fresh spinach and sliced tomato
Baked tofu strips over a cup of brown rice, shredded carrots, raisins, and slivered almonds
Broiled salmon over toasted quinoa salad with pecans, dried cranberries, diced apples and cinnamon

WATER WORKS...
The general guideline for water intake is eight 8-ounce glasses daily, more with heavy perspiration. The American College of Sports Medicine recommends about 17 ounces (about 2 cups) of fluid about 2 hours before exercise to promote adequate hydration. Plain water or fluids without sugar, caffeine, or alcohol are best. Sometimes when we think we are hungry, it is actually that we are thirsty. Drink water first, then wait and see if the hunger pangs subside.

Boot Camp #5...

2009-04-21T22:34:00.000-07:00

Wow - fabulous workout tonight!! Way to go. I certainly hope that you all feel yourselves improving. Please be sure to set your weekly GOALS!!

What are your goals for this week?

Did you drink enough water?
Get enough sleep?
Eat enough of the proper foods?
Stretch enough or at all?

Are you feeling better - increased energy, decreased stress, strength increasing, increased endurance (able to shop longer!!), aches and pains decreasing, headaches decreasing, etc.

Please be sure to ask if you have any questions at all. What may seem like a silly question, really isn't. I need to know how you are feeling, is the workout challenging enough, if not how can I make it harder for you? Is the workout too challenging, if so what changes can I make to help you out? Are you working around an injury, I try to remember, if I don't please do not hesitate to remind me!!

This is your workout, it is about challenging yourself to be the best you can be.
It is about improving your health.
It is about showing yourself that you can do anything if you set your mind to it, and breaking through those mental barriers that quite often prevent us from reaching our goals.
There is no competition, no judgement from others. Everyone is here to support each other.

Please do not hesitate to pull me aside, or e-mail me , or phone me if you have any questions, concerns, suggestions, comments. I have my blog, and I try to keep it updated. (www.absolutionpilates.blogspot.com) I am here to help you reach the goals that you have set out for yourself to achieve. It is my job to help you get there, you just need to know where it is you are going!!

In good health,

Lisa

Boot Camp Workout #4...

2009-04-21T22:33:00.000-07:00

Holy Hammer Curls Batman - that was a great workout tonight!!

What a great way to end the week. You all worked very hard this week. You should be very proud of yourself!! Set yourself up for next week. Plan out your weekly goals. Increase your water intake, and increase your fruits and vegetables. Get as much sleep as you can. Not only take time for yourself to work out, take time for yourself to relax. Put the kids to bed, and put your feet up. Listen to some relaxing music, watch a show (in peace and quiet), have a cup of tea, read a book, have a hot tub.

I hope that you have a great weekend, and I just know you will be all ready to go for next week!!

Boot Camp #3

2009-04-15T07:41:00.002-07:00

You guys are amazing!!

Way to go, that was great. Look at all the progress you made in one week!! Make sure to stretch, drink lots (of water!!), get lots of sleep, hot tub or warm bath. Keep moving would be the best piece of advice I have for you.

Check - how are your feet/ankles? how are your knees/shins? how are the hips/low back? how is the upper back/neck/shoulders? Any issues? How are the side stitches? Did they disappear quickly, or hang around?

We will be increasing the warm up as we get into harder workouts. So be careful not to start jogging/running too early. We want to make sure we are well warmed up before dashing off. Some people may be ready to start jogging sooner than others. Some may not want to jog at all, perhaps a speed walk would work best. Listen to your body, and do what you can. For some 3 sets of stairs would be great, rather than the 5. Then try for one more set next time.

I hope you had a good night's sleep.

BOOT CAMP #2

2009-04-15T07:41:00.001-07:00

Yet again, another fabulous workout!! Way to go you guys!! Hope you are feeling okay, you probably will be a bit sore over the next day or so. Lots of stretching, and lots of water, and keep moving!

Make sure you are eating enough during the day, to fuel the workouts. You may be finding it hard to sleep after such a late workout, your body will adjust. Try to limit the amount of caffeine you have after lunch, this includes pop.

That was a tough workout tonight, and you weathered the storm, great job. Looking forward to another great workout from you guys next week.

Take care, see ya soon, any questions let me know!! "Hoppy Easter"

Boot Camp #1...April 7 2009

2009-04-07T22:19:00.000-07:00

Hey - Great Work tonight!! Wow, you guys worked hard. Fabulous!! Way to go.

How are you feeling? Hope that all is well. Please let me know if there are any issues, new pain, (other than muscle soreness!), questions or concerns. Drink lots of water, lots of extra stretching. Keep moving. With only 2 Boot camps per week, please make sure that you do 2 - 3 extra workouts per week. Plan those workouts into your day. Plan your routine, don't just say "Oh, I think I will walk tomorrow". Make a date with yourself, at 1:00 tomorrow afternoon, I will walk from point A to point B, time yourself, and then drive the route and see how far it is. Write it down, and plan to do that same route again in a couple of weeks, and again, time it, and see how your time has improved. You are more likely to stick with the program if you can actually SEE the changes you are making. Perhaps those changes aren't as quick as you would like, but there are other things going on inside the body, and in other ways. Improving your time is one big change, improving your eating is another, drinking more water, sleeping better, increased energy, stress has decreased or you feel you are better equipped to deal with the stress, decrease in headaches, decreased back or neck pain, feeling stronger - the list goes on. Find your strengths, focus on the positive. No negative thoughts or comments, every step is a step in the right direction.

Please review your goals for this week, and for this camp. It is early yet, so they are still fresh in your mind. Keep them that way each and every night. We all started at the same place, and we progress only as far as we allow ourselves. We are only as strong as we allow ourselves to be. Give yourself the permission you need to be strong, to be healthy, to be whatever it is you want to be!

I hope you had fun tonight. It was great to see you all out there working so hard. The classes will be progressive, so we will push it each and every time. Make sure you are working at your own pace, but be sure to push yourself as well. You can do it, and I am just there to help you out.

We're all in this together!! See you on Thursday with your weights and band, towel and water

VISUALIZATION

2009-04-02T15:00:00.001-07:00

PICTURE YOUR SUCCESS...

Visualization can be an incredibly powerful tool. Before you begin your program, take a moment to sit quietly with your eyes closed, and imagine what you will be doing in your workout. Imagine how great you will feel after the workout. Picture yourself feeling how you would like to feel, and looking how you would like to look.

This tool is used by top athletes before a game or competition to motivate themselves to perform at their best.

Boot Camp Goals...

2009-03-31T08:00:00.000-07:00

BOOT CAMP 2009
GOALS:
MY OVERALL GOALS FOR BECOMING MORE ACTIVE AND HEALTHY:
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

WHO IS SUPPORTING MY PLANS:
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

HOW WILL I REWARD MYSELF AFTER THIS PROGRAM:
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

TYPES OF ACTIVITY I WILL DO EACH WEEK:
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

MY SPECIAL HEALTH AND FITNESS GOALS EACH WEEK:
(based on scheduling challenges, stressful situations anticipated, etc.)
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

HOW WILL I MAKE EXERCISE ENJOYABLE EACH WEEK:
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

HOW WILL I REWARD MYSELF IN A HEALTHFUL WAY EACH WEEK:
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

SMALL, HEALTHY EATING CHANGES I WILL MAKE EACH WEEK:
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

RELAXATION/STRESS MANAGEMENT TECHNIQUES I WILL USE EACH WEEK:
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

OBSTACLES I MAY MEET AND HOW I PLAN TO OVERCOME THEM:
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

POSITIVE THOUGHT/AFFIRMATION I WILL THINK ABOUT DURING MY WORKOUTS:
(“I am a stronger person and getting stronger each day,”
“I enjoy being healthy and active.”)
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Signed: ________________________________________________

Boot Camp Instructor: __________________________________

Boot Camp April 2009...

2009-03-30T22:11:00.000-07:00

Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other body weight exercises...the difference lies in the intensity. In Boot Camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy.

Boot camp workouts are:
• A great way to burn lots of calories.
• Efficient - you work your whole body in a short period of time.
• Fun - each exercise is different so you don't get bored.
• As challenging as you want them to be.

If you are a beginner, you should:• Perform each exercise for as long as you can, and work your way up gradually.
• Take a few seconds to catch your breath and then move on to the next exercise.
• Sip water throughout the workout. When you get tired, walk in place (don’t stop moving).
• Monitor your intensity, your Rating of Perceived exertion should be between 6 – 9.

You will want to bring water and a towel to each workout, as well come prepared to work hard!! It is important that you check with your Doctor before beginning this program. Listening to your body is an important part of this program, stay within your own limits and don’t overdo it. This will greatly decrease your chance of injury. Check your shoes!! Improper footwear can lead to blisters, shin splints, sore feet, knee pain, ankle pain, hip pain, back and neck pain just to list a few.

Always be aware of your surroundings!!
Including but not limited to – Heat, wet grass and cement, untied shoelaces, divots, potholes, rocks, vehicles, cyclists, pedestrians, animals, falling objects, glass, nails, mud, uneven terrain, weather changes, sidewalks, other participants, etc.

Please be prompt so we can start on time. If you have any questions or concerns, please address them with me promptly. I thank you for enrolling in this Fitness Boot Camp!!

“Always chose the path that moves in the direction of your dreams. Though your journey may be filled with many winding roads, when you are inspired to follow your dreams, you eventually find success, and discover it is less about the destination and more about the manner in which you traveled.”

All the best to you on this journey - Lisa

SORE MUSCLES...

2009-03-26T08:00:00.000-07:00

What works, what doesn't

Many claims are made about the best ways to prevent and treat delayed-onset of muscle soreness from exercising. The best way is to start slowly and progress gradually to the level where you want to be.

If you simply forget the above advice, here are some helpful tips that may help after the fact.

What may work after exercise...
Compression
Ice packs
Acupuncture
Hot Tub
Easy Stretching
Keep active
Massage
Anti-inflammatories
Vitamin C (1,000 mg)
Vitamin E (400 mg)

What won't work...
Hyperbaricoxygen
Homeopathic arnica
Coenzyme Q

Side Cramps while exercising...

2009-03-25T08:00:00.000-07:00

You are in the middle of a calorie burning workout when it hits - that pinch in your side that takes your breath away. Try the following remedies to help make the pain go away.

1. Stretch - reach your arms overhead for 20 seconds. Keeping your arms raised, lean towards the side that is not cramping, and hold for 20 seconds. And repeat until you feel relief. The other great stretch is to take a seat on the ground, cross your right foot over the left leg, and give your right leg a hug. Repeat on the other side, hold each for 20 seconds.

2. Add Salt - Sprinkle a packet of salt on your tongue and then take a sip of water. Sodium helps muscles absorb water, which should also help alleviate cramping.

3. Breathe - Decrease your pace, and inhale through your nose for about 3 - 4 seconds, and exhale through the mouth for about 6 - 7 seconds. Repeat until the cramp subsides. Exhaling slowly helps to release the tension in your diaphragm.

Q: Should I skip my workout if I have a cold?

2009-03-24T08:00:00.000-07:00

A: If your symptoms are above the neck (runny nose, sore throat, sneezing) it is ok to exercise. Just do a less intense version of your usual workout. Maybe shorten your cardio routine a bit, and decrease set, reps or even weights for your resistance exercise.

If your body is aching, you are severely congester, coughing or have a fever, take a rest day or two. When you are feeling better, gradually work back into your old routine.

POSTURE PERFECT...

2009-03-23T08:00:00.000-07:00

It really is not necessary to adopt a rigid military stance in order to stand effectively. Practising good posture can ease your breathing, clear your mind, use your energy effeciently as well as reduce your chance of injury.

Start out with a few minutes each day, and gradually you will be doing it without even noticing.

1. Stand or sit tall. Imagine stretching from your tailbone to the top of your head, in opposite directions. Try moving up your rearview mirror in your vehicle so that you have to sit up straight to see in it.

2. Keep your chin parallel to the ground. Try to keep your ears aligned over your shoulders, your shoulders in line with your hips, your hips in line with your knees and your knees in line with your ankle bones.

3. Pull that bellybutton in and up!! And engage your pelvic floor muscles. Think about stopping the urine midstream and holding that contraction there. That supports everthing up from the bottom.

4. Straighten your upper back by lifting your chest and slightly bringing those shoulders back.

5. Make sure your workstation is set up appropriately. A good chair, a telephone headset, computer desk or work desk at the right height for you. Have an Occupational Therapist, Physiotherapist or even an Ergonomics Specialist visit your office to revamp it.

Straightening up can also have a slimming effect. Good body alignment can shave off 5 pounds!! Holding correct form takes alot of work, and your will firm up your oblique abdominals 2% more than if you slouch. Resisting the urge to slouch can help to prevent back and neck pain.

Easy Ways to Perfect Your Form...

2009-03-22T08:00:00.000-07:00

You are doing everything right - or are you? Need some help, here are some tips to help you visualize your way to great workout results!

1. To keep your back in good alignment, think that there is a string attached to the top of your head pulling your head up. Or, you can think about wearing suspenders and pulling them tight and straight.

2. To prevent elbows from flaring out when doing dips, skull crushers, overhead extensions - imagine squeezing a basketball between your elbows. This will prevent your shoulders from taking over the exercise from the triceps.

3. To get maximum butt and thigh results when in bridge position, imagine a soccer ball between your knees, and you need to engage you inner thighs to roll your thighs inwards and keep the ball in place.

4. During crunches, imagine a cup of water on your belly, and you don't want it to spill. This will engage your abs and keep your hips parallel to the floor.

Top 5 Mistakes Made in the Gym....

2009-03-21T08:00:00.000-07:00

Here is a fitness trainers take on the biggest mistakes we see people making in the gym. Sometimes, these mistakes may simply mean the difference between an effective workout and an ineffective workout. Other mistakes can be more costly, leading to strain and injury.

1. NOT STRETCHING ENOUGH - The best time to stretch is right after and aerobic activity so that your muscles are warm and pliable.

2. LIFTING TOO MUCH WEIGHT - The quickest way to put your workouts on hold for awhile is to try to lift more weight than your body can handle. A much more effective way to train your muscles, is with gradual, progressive resistance.

3. NO WARM UP - Your muscles need time to adjust to the new demands being placed on it from the weights, or from a more intense cardio workout. Prior to a weight training workout, lift a lighter weight for 15 - 20 reps, then start with your normal weight routine. For a cardio workout, ease into it gradually. On the treadmill, start with an easy walk, and work into a light jog, then hit your stride.

4. NO COOL DOWN - Do you head straight for the change room after yoru workout? Instead, you should take a few minutes to lower your heart rate and stretch!! This will improve your flexibility as well as prepare your body for the next workout.

5. EXERCISING TOO INTENSELY - Are you the classic weekend warrior, trying to fit in a week's worth of exercise into a Saturday afternoon at the gym? For weight loss, it is more effective to maintain a moderate workout for a longer period of time rather than to exercise intensely for only a few minutes. The expectation that a workout must be intense to be effective can lead some to burnout, while others abandon their training altogether.

Some other crucial mistakes...
Not paying attention to proper form and technique - maybe not knowing what the proper form and technique looks and feels like. It would be well worth it to obtain the experience of a Personal Fitness Trainer to explain this to you.

Working "through" an injury because it is sure to be better in a couple of days - It is best to get any nagging pain checked out thoroughly before continuing with your exercise program. There are always alternate exercises you can be doing for that particular body part, or you can be given the proper rehabilitation exercises to help that injury get better.

Giving up too soon - It takes at least 4 - 6 weeks before you start to notice any sort of change. Quite often, if immediate results are not seen, the routine is seen as a waste of time, or just not working for me. Give it a chance!!

Hiring a personal trainer will be well worth it in the long run. A trainer can help you with all of the above mistakes. As well, a good trainer will refer you to your Doctor or Physiotherapist to get any nagging aches and pains looked after properly. A trainer will also help you set goals, and help you reach your goals. Check with your Physiotherapist, Doctor, Chiropractor, Massage Therapist or other health care provider, to get the name of a reputable trainer in your area.

Community Resource Center...

2009-03-19T18:09:00.000-07:00

Please join the FACEBOOK group Community Resource Center to see what is happening with this new project in Summerland. You can list items you are wanting to get rid of, or post an ad for wanted items. All items must be in good, clean, working condition, and must be free - "free-cycle".

You can look in GROUPS, for Community Resource Center.

BOOT CAMP...

2009-03-18T08:00:00.000-07:00

Outdoor Boot Camp is just about ready to start!!

Some equipment that you will need to bring is:

5 - 8 lb hand weights
Medium resistance tubing, with handles (Wal-Mart, Winners, Zellers)
Water
Good runners
Towel or mat for ground exercises

You may prefer to do the exercises without the equipment, it is up to you. I do not have the above equipment for loan, my equipment is for indoor use only.

Questions? lhallquist@yahoo.com

Workouts Already Posted...

2009-03-17T10:23:00.000-07:00

If you are looking for some workouts to do over the break, check out the 05/25 post. It has some resistance training exercises to do.

I also have just received my mat pilates DVDs, and they are available at the Physiotherapy Clinic for $15 plus gst.

2009 Spring & Summer Schedule...

2009-03-15T20:56:00.000-07:00

Here is the link to the new schedule. Check it out, if you would like to register, please stop by the Physiotherapy Clinic on Main Street.

http://www.summerlandphysio.com/assets/2009_Schedule_Spring.pdf

Look forward to seeing you in class soon!!
Lisa

Inspirational Words...

2009-03-15T20:44:00.000-07:00

“Always chose the path that moves in the direction of your dreams. Though your journey may be filled with many winding roads, when you are inspired to follow your dreams, you eventually find success, and discover it is less about the destination and more about the manner in which you traveled.”

OUTDOOR BOOT CAMP...

2009-03-15T20:43:00.000-07:00

Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other body weight exercises...the difference lies in the intensity. In Boot Camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy.

Boot camp workouts are:
• A great way to burn lots of calories.
• Efficient - you work your whole body in a short period of time.
• Fun - each exercise is different so you don't get bored.
• As challenging as you want them to be.

If you are a beginner, you should:
• Perform each exercise for as long as you can, and work your way up gradually.
• Take a few seconds to catch your breath and then move on to the next exercise.
• Sip water throughout the workout. When you get tired, walk in place (don’t stop moving).
• Monitor your intensity, your Rating of Perceived exertion should be between
6 – 9.

You will want to bring water and a towel to each workout, as well come prepared to work hard!! It is important that you check with your Doctor before beginning this program. Listening to your body is an important part of this program, stay within your own limits and don’t overdo it. This will greatly decrease your chance of injury. Check your shoes!! Improper footwear can lead to blisters, shin splints, sore feet, knee pain, ankle pain, hip pain, back and neck pain just to list a few.

Always be aware of your surroundings!!
Including but not limited to – Heat, wet grass and cement, untied shoelaces, divots, potholes, rocks, vehicles, cyclists, pedestrians, animals, falling objects, glass, nails, mud, uneven terrain, weather changes, sidewalks, other participants, etc.

2009 Spring Summer Schedule...

2009-02-24T13:56:00.000-08:00

The new schedule for Pilates and Fitness classes will be out soon!! The classes will start at the beginning of April.

Outdoor BOOT CAMP is back!! April 7 - May 7th
Tuesdays and Thursdays 7 - 8 pm

The last ESSENTIAL Pilates class until September will be offered:
April 6th - May 6th
Mondays and Wednesdays 6:45 - 7:45 pm

Pilates/Yoga Fusion will continue to be offered:
April 6th - May 6th
Mondays and Wednesdays 5:30 - 6:30

Watch for more classes!!

Schedule will be posted when it is ready.
Watch for workout videos to be posted as well - something to do over Spring Break!!

If you wish to purchase a Mat Pilates DVD, please let me know, I will have them available at the Clinic.

Men's Health...

2009-02-24T13:43:00.000-08:00

WHAT IS THE PELVIC FLOOR?
The pelvic floor is the layer of muscle stretching from the pubic bone (in the front) to the tail bone (at the back) and forming the floor of the pelvis. It is the main support structure for the pelvic organs.

WHAT DOES THE PELVIC FLOOR DO?
Supports the bladder and bowel
Helps close off the bladder and bowel outlets to prevent leakage, and relaxation of the pelvic floor allows effective bladder and bowel emptying
May enhance the ability to maintain an erection

COMMON FACTORS CONTRIBUTING TO PELVIC MUSCLE WEAKNESS…Some types of prostate surgery
Neurological problems
Stroke, Parkinson’s disease
Urinary retention
Diabetes
Persistent straining to empty the bladder or bowel with or without constipation
Constipation
Persistent heavy lifting
A chronic cough (from smoking, chronic bronchitis or asthma)
Being overweight
Lack of regular exercise

Once the pelvic floor muscles become weak, your ability to hold urine and or wind during physical activity is compromised. Like any other muscle of the body the more you use and exercise them, the better they will function.

HOW DO I KNOW WHAT MUSCLES TO TIGHTEN?
The first step is to correctly identify the muscles. Sit comfortably—your thighs, buttocks and tummy muscles should be relaxed. Lift and squeeze inside as if you are trying to hold back urine, or wind from passage. If you are unable to feel a definite squeeze and lift action of your pelvic floor, don’t worry. Even people with very weak muscles can be taught these exercises.
If you feel unsure whether you have identified the correct muscles, try to stop your flow when passing urine, then restart it. Only do this to identify the correct muscles to use—this is a test, NOT an exercise. If you are unable to feel a definite tighten and lift action in your pelvic floor muscles you should seek professional advice.

HOW DO I START MY PELVIC MUSCLE TRAINING?
At first you may need to perform these exercises while sitting. As the muscles strengthen you can progress to exercise standing up. Like any activity, start with what you can achieve and progress from there. Remember to use your muscles whenever you exert yourself during your daily activities.

IF YOU CAN FEEL THE MUSCLES WORKING, EXERCISE THEM BY:
Squeezing/tightening and drawing in and up around both your anus (back passage) and urethra (bladder outlet). Lift up inside and try to hold this contraction strongly for as long as you can (1-10 seconds). Keep breathing!! Now release and relax. You should have a definite feeling of letting go.
Rest 10—20 seconds—repeat previous step, and remember it is important to rest. If you find it easy to hold, try to hold longer and repeat as many as you are able. Work towards 12 long, strong holds.

Now try 5-10 short, fast strong contractions.
Do NOT hold your breath
Do NOT push down instead of squeeze and lift
Do NOT pull your tummy in tightly
Do NOT tighten your buttocks and thighs.

Try to set aside 5—1 0 minutes in your day for this exercise routine, and remember quality is important. A few good contractions are more beneficial than many half-hearted ones and good results take time and effort
Remember to use the muscles when you need them most. That is, always tighten before you cough, sneeze, lift, bend, get up and out of a chair, etc.

How do I improve my exercises...
Increase the length of time and number of holds you do in succession before experiencing muscle fatigue. Work towards 12 long, strong holds.
Increase the number of short, fast contractions—always do your maximum number of quality contractions.

Hints...
Keep your weight within a healthy range for your height and age.
Seek medical advice for chronic cough
Develop good bowel habits

Anticipate that improvement in pelvic floor muscle strength will take 3—6 months of regular training of the muscles.

The best results will be achieved by seeking help from a Physiotherapist (with training in incontinence) who will design an individual training program especially suited to you.

COMMUNITY RESOURCE CENTER....

2009-02-07T14:10:00.001-08:00

This is what we are calling it for now. This will be a non-profit center available to all residents of Summerland, with the focus being on helping those struggling in these tough economic times. All the resources Summerland has, will be listed at this center. We are trying to get resources here that currently are only offered in Penticton. Which makes it hard for most people to get to since there is no public transportation.

Some of the programs/services we would like to see offered are:-
- drop in coffee and games area
- computers/internet, fax machine
- barter system - trade for services program, to include items as well as services
- literacy program, tutoring,
- workshops - financial planning, budgeting, meal planning, nutrition, fitness, quilting, sewing, cake decorating,and much more...
- Hosting Guest Speakers

This center would work closely with all the other service groups, churches, organizations in Summerland, to be sure that we do not duplicate services. We are looking to complement what is already offered here, as well as offer new services and programs.

There is already a variety of items that have been donated, before we even have a place to set up shop. I will try to keep updating a list of items already received, so if you know of someone in need of that item/items, please be sure to contact me and we can make arrangements for those individuals to receive the items.

Thanks for your support/time.

Rating of Perceived Exertion...

2009-01-04T08:00:00.000-08:00

RATING OF PERCEIVED EXERTION

RPE 1 – 2 : Very Easy; you can converse with no effort.
RPE 3: Easy; you can converse with almost no effort.

RPE 4: Moderately easy; you can converse comfortably with little
effort.
RPE 5: Moderate; conversation requires some effort.
RPE 6: Moderately hard; conversation requires quite a bit of effort.
RPE 7: Difficult; conversation requires a lot of effort.

RPE 8: Very difficult; conversation requires maximum effort.
RPE 9 – 10: Peak effort; no-talking zone.

This chart is used to gauge your intensity in cardio workouts.

BETTER BODY BOOTCAMP

Studio Update January 2009

2009-01-01T23:33:00.000-08:00

HAPPY NEW YEAR!!

…Hope that this newsletter finds you healthy and happy!!

Well, it is that time again…time to gear up and get prepared for a healthy 2009.

Time to ask yourself some tough questions…

Did I meet all my goals for 2008? If no, why?

What are my goals for 2009? How will I keep on task?

Do I have the support of my family, friends, and co-workers?

What are my barriers to exercise? To eating healthy and living healthy?

How can I fit exercise in? Make exercise appointments with yourself.

Do I drink enough water?

Do I get enough sleep?

Do I regularly see my Doctor and Dentist?

Is there an injury I currently have that needs to be treated?

I am sure that there are a lot more questions you can come up with. Ask yourself, and write the answers down. Goal setting is an important process.

“If you don’t know where you are going, how are you going to get there?

STUDIO UPDATES:

New Classes are starting the January 12th, and 13th…

9:30 – 10:30 am Monday – Thursday January 12 – February 12
BOOT CAMP!! Enlist for 2, 3 or all 4 days! A ton of action in this class, circuit training, cardio, weights, core strengthening, boxing, stretching, Pilates, and more!!
2 days - $180, 3 days - $240, 4 days $300

10:45 – 11:45 am Monday/Wednesday January 12 – February 11
ESSENTIAL – Introduce yourself to the benefits of Pilates!! Increase your body awareness, flexibility, core strength, decrease stress, improve sleep, decrease back, hip, or neck pain.
$96

10:45 – 11:45 am Tuesday/Thursday January 13 – February 12
SPRING UNIT- This class utilizes a specialized piece of Pilates equipment to help tone and tighten the whole body!! Class size is limited to 6.
$120

5:30 – 6:30 pm Monday/Wednesday January 12 – February 11
“HIP” YOGA – This Yoga “inspired” class is designed to release strain and stress in your low back, with a focus on opening up the hips to leave you feeling refreshed and restored.
$90

5:30 – 6:30 pm Tuesday/Thursday January 13 – February 12
S.E.T. – Strength and Endurance Training. This is a circuit class for the advanced participant. The class revolves around core strength, with the added benefit of cardio and resistance training intervals.
$100

6:45 – 7:45 pm Monday/Wednesday January 12 – February 11
ESSENTIAL - Introduce yourself to the benefits of Pilates!! Increase your body awareness, flexibility, core strength, decrease stress, improve sleep, decrease back, hip, or neck pain.
$96

THERE ARE 2 CLASSES TUESDAY/THURSDAY EVENINGS:

7- 8 pm January 13 – February 12
CYCLE-FIT – This is a great fat burning workout!! If you are looking to improve your cardio fitness, or if you are a cyclist and want to improve your times, then this is the class for you!! Grab your bike and come ride inside!! (wind trainers are available)
$130

CARDIO CORE – Cardio is the basis of this class – each class is different!! Boxing, resistance training, partner work, BOSU, springs, stability ball, weighted balls, pull up bars, hula hoops and more!! At the end of each class we do some abs, and stretching.
$100

Class sizes are limited. The schedule is subject to change. No drop-ins, must register for the whole session. Classes are non-refundable, non-extendable, non-transferable. Must take the ESSENTIAL class before taking other Pilates classes. Payment is required to secure your spot in a class.

If you have any questions please e-mail me at lhallquist@yahoo.com
or call 250-494-1828.
To register for a class, please pop into the Summerland Physiotherapy Clinic, on Main Street, to sign up and fill out some forms.

I look forward to seeing you in class soon! I hope that you have had a good break, and that you are already to get back to it.

My Commitment to you:• I am committed to work with you to reach your goals.
• I am committed to ensuring you have a safe and effective exercise program to follow.
• I am committed to work with you to improve your health.
• I am committed to providing you with the classes you want.
• I am committed to pushing you to work within your limits.

Website – www.summerlandphysio.com

Christmas...

2008-12-23T16:59:00.000-08:00

Merry Christmas and Happy New Year!! I wish everyone a safe and happy holiday season!! I look forward to seeing you in the New Year!

New Project...

2008-11-28T13:02:00.000-08:00

This all started with a desire to help others. Not knowing how to start, or where to go. A call came in, there was a family in need of clothing and toys for 2 kids. I gathered up what I could, boxed it up, and sent it along. Not knowing who I was helping, or for what reason.

I got to thinking, that it sure would be nice to be able to help out all year round. To bring some sunshine to those who need it. Tossing the idea around with Erin, from Penny Lane Bargain Outlet, we have decided to move forth with this idea.

We are starting with the collection of gently used toys, books, DVD's, clothing, shoes, hats, gloves, etc. This collection will be distributed accordingly. We will not only bring cheer at Christmas time, we would also like to be able to bring joy and happiness on birthdays, other special occasions, in time of need.

The collection begins today. If you have any gently used items that you would like to recycle before Christmas, please let me know. I will be glad to pick it up for you, or it can be dropped off at the Physiotherapy Clinic, for now.

e-mail me at lhallquist@yahoo.com and we can arrange a time for pick up.

The end of the story is that instead of just helping out one famiy with the items from my home, we helped out 3 separate families. What a great feeling!!

Thank you for your support. This is going to be big!!

Pricing...

2008-11-19T13:09:00.000-08:00

Why is it that I can go and take a fitness class for about $5-$7 a class at the local recreation center? Why are your classes priced higher?

Well let me explain...

You really do get what you pay for.

My classes are not the typical "Cookie Cutter" class, where one-size-fits-all.

There are not 20 + people in my classes.

My classes allow for individual attention, which will enable you to reach your goals faster.

I chat with you about your fitness goals and objectives, helping and encouraging you along the way.

I know each and every one of you by name. I know your weak areas, and I work with you to ensure your program is safe and effective to meet your needs.

I provide a different lesson plan each and every class, with a different focus each class.

I provide you with your own workout, providing suggestions and guidelines as you go along.

You get a variety of music.

I am constantly taking new courses, workshops and upgrades.

I am always on the lookout for new ideas, new exercises, new equipment, new classes.

I listen to what it is you want, and provide you with that.

You can work at your own pace, and feel comfortable doing that. There is no competition or judgement in my classes. You dress comfortably.

Cute little towels are provided.

E-mail updates, personal e-mails and phone calls to check in with you.

We have fun in each and every class!!

There are lots of other reasons my classes are worth it.

I look forward to teaching you each and every day. I love my job! You guys are fabulous, you work hard each and every class.

I certainly could provide you with the cookie cutter class, where every class is the same, the same workout, the same exercises, the same music. I could have 20 people in my class, and just ignore each and every one of you, to leave you to fend for yourself. That would be easy. It would not be fun for anyone. The motivation to come to class would be lost. The motivation to workout would be lost. The opportunity to share all this fun stuff with you would be gone. The opportunity to have fun in class would be gone.

I would love to hear from you, let me know what you think. I am always open to new suggestions, or ideas. I am always available to chat after class if you have any questions or concerns. Please just let me know. If you would like to fill out an evaluation form, please go to
www.summerlandphysio.com
and print one off. You can fill it out, and drop it off at the clinic.

Thanks for your feedback, it helps to effectively improve programs for the future.

November....

2008-11-19T12:59:00.000-08:00

Wow, I cannot believe that is is mid-November already!! I have not posted in a long time, I am sorry about that.

Here is an update for the upcoming programs starting next week...

Starting November 23th Mon/Wed
9:30 am Shadow Boxing - fun, fun fun!! Lots of cardio, drills, partner work, pushups, abs!!

5:30 pm Hip Yoga- stretch out that low back and hips, release any stress from the shoulders and neck. Leave the class feeling relaxed and refreshed.

6:45 pm Cardio Core - Be prepared to sweat!! Lots of cardio training, lots of core training, lots of strengthening, lots of stretching.

Starting November 25th Tues/Thurs
9:30 am Intermediate Mat - Take it to the next level with this intermediate mat class. Improve your posture, body awareness, flexibility, strength and much more!

5:30 pm By Invitation Only

7 - 8 pm Cycle-Fit - bring your bike and ride inside on a wind trainer. This class is led by a local triathlete with a passion to improve your fitness level, whether you are training for a triathlon, or training for life!!

It may also be a good idea to check out the schedule for the January sessions, as they are already starting to fill up!! Remember spaces are limited, and I cannot hold spots. Make sure you register soon for the classes you may want.

Remember that GIFT CERTIFICATES are available. They make great Christmas presents!! Drop the hint to your honey, if you would like to receive one yourself.

My Good Friend Melissa...

2008-10-31T08:00:00.000-07:00

Talking about believing in yourself (previous post)..
If you have ever said to yourself any of the following

"I can't...
"It is beyond me"...
"I just won't be able to make it"...
Fot all the times you have said anything negative to yourself...

Please follow this link and read this amazing, inspiring story. After reading this story, there is absolutely NO REASON for you to say "I can't",
Yes you can!!!!!

http://www.xtri.com/features_display.aspx?riIDReport=5092&CAT=3&xref=xx

This is a very uplifting, motivating story about my good friend Melissa. She really is an amazing person, friend, mother, wife, daughter, sister, aunt, teacher, athlete. She has completed triathlons of varying lengths, she has trained hard for all of these events while working, while being a Mom.

So what is so special about that?

Melissa has managed to do all of these things while dealing with LUPUS. She could have chosen to lay in bed all day and suffer in silence. She could have chosen to just make it through the day. There are lots of choices she could have made. Melissa chose to not give up, to push forward, to continue on as though she did not have LUPUS.

If you are not familiar with LUPUS, it is an autoimmune disease that is different for each person that has it. There is no cure. There are medications to help with the symptoms.

Lupus is a chronic disease with a variety of symptoms caused by inflammation in one or more parts of the body. It is estimated that it affects more than 50,000 Canadians.

What causes lupus?

No one knows for sure. What we do know is that, in lupus, the immune system (the body's defense against viruses and bacteria) is unable to tell the difference between intruders and the body's own tissues. Trying to do its job, it attacks parts of the body, causing inflammation and creating the symptoms of lupus.

Because it occurs most often in women of childbearing age, it seems evident that there is a link between lupus and some hormones, but how this works remains uncertain. It also appears that inherited factors may make certain people more likely to develop lupus, but these also are not clear yet.

Until science fully understands how the immune system works, the specific cause of lupus remains unknown.

For more information please visit
www.lupuscanada.org

Believe in Yourself...

2008-10-27T08:00:00.000-07:00

Don't look for someone else to fix your body!! The truth is that becoming dedicated and succeeding in fitness is already within your control. If you have made the effort to get to an exercise studio or check out my blog,then there is already something wonderful stirring inside of you. Reward your new desire to change with positive thoughts rather than dwelling on any negative habits that brought you to this point.

I am sure that you have told yourself something negative over and over, and now you believe it. "I am lazy", "I am weak", "I am uncoordinated". Turn things around by starting to believe in yourself. There is nothing you cannot achieve if you put your mind to it.

I have seen the weary become strong, the stiff become flexible, and those suffering from pain become pain-free. There is one, and only one, reason this happened, and that is because they have come to believe that they can!!

What is it that you want to achieve? What do you need to change in order for this to happen? Who is supporting your plans? What is your time frame (make it realistic)? Plan for setbacks, but don't dwell on them. Keep moving forward.

Your real strength begins in your mind. Stop giving your power away. There is no one who should care more about your success than you do.

NEVER DO 10 POUNDS OF MOVEMENT FOR A 5 POUND EXERCISE!!

2008-10-26T15:07:00.000-07:00

One truth to exercise is that more is not better!!

"This exercise feels like it is really working - so I better do a few more sets."

This attitude is pointless. It relates to doubling up on your medication to get better faster. You end up doing yourself more harm than good because you are fatiguing your muscles. Pilates exercise is a more effective way to work your body, within the limits of muscular endurance.

The concept of working all the muscles at the same time but continually changing movements is the most comprehensive way to build your stamina. Because all the muscles of the body are being used at the same time, and during each and every exercise, there is no need to try to load up on one specific area.

FABULOUS FIT TIPS...

2008-10-20T08:01:00.000-07:00

Ask a friend to be your "Fit Friend" and call him/her when you are tempted to eat too much.

Ask a friend to be your "Fit Friend" and work out or walk together.

Ask for fruit or flowers instead of chocolate on Valentine's Day.

Ask for salad dressing "on the side."

Ask your doctor about taking a multi-vitamin.

Avoid food as a reward.

Avoid food portions larger than your fist.

Bake a batch of brownies with applesauce instead of oil or shortening.

Bake or broil fish as an alternative to red meat.

Bicycle to the barbershop, or beauty salon instead of driving.

Bicycle to the store instead of driving.

Bring a healthy, low-calorie lunch to work, no take out lunches.

Buy 100% fruit juices over soda and sugary drinks, easier yet – drink water!!

Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.

Carry your groceries instead of pushing a cart.

Chew slowly, and pay attention to flavors and textures.

Choose a checkout line without a candy display.

Choose fruit for dessert.

Clean your closet and donate clothes that are too big.

Consume alcoholic beverages in moderation, if at all.

Cut back on added fats or oils in cooking or spreads.

Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.

Dance to music.

Do sit-ups in front of the TV.

Do yard work.

Don't eat right before bedtime.

Don't skip breakfast.

Don't skip meals.

Drink a glass of water before each meal.

Dump the "junk" and replace with healthy snack alternatives like apples, raisins, yogurt or carrots.

During the day, park at the back of the parking lot and walk.

Eat at a table instead of in your car.

Eat before grocery shopping.

Eat before you get too hungry.

Eat five servings of fruits and vegetables daily.

Eat healthy by following the Dietary Guidelines

Eat leaner red meat and poultry.

Eat more carrots, less cake.

Eat more celery sticks.

Eat sweet foods in small amounts.

Eight glasses of water a day is great, but just one glass can make a difference.

Exercise with a video if the weather is bad.

Explore different spices to spice up your food.

Fetch the newspaper yourself.

Flavor foods with herbs, spices and other low-fat seasonings.

Get off the bus a stop early and walk the rest of the way home.

Get to the mall 30 minutes before the stores open and get in a walk before shopping

Get your family and friends involved in a fitness plan.

Give gardening or home repair a try.

Go for a half-hour walk instead of watching a re-run on TV.

Go to a restaurant with a salad bar for lunch.

Grill fruits or vegetables.

Grill, steam or bake your food instead of frying.

If main dishes are too big, choose an appetizer or a side dish instead.

If you find it difficult to be active after work, try to work out before work.

Include several servings of whole grain food daily.

Increase the fiber in your diet.

Keep a journal of how much and what you eat.

Keep a pair of comfortable walking or running shoes in your car and office.

Keep to a regular eating schedule, including regular snack times to avoid "grazing" - eating all day.

Make a grocery list before you shop and only buy the things on your list.

Make a Saturday morning walk a group habit.

Mow your lawn with a push mower.

Pace the sidelines at your kids' athletic games.

Plan ahead - plan to find time for fitness and plan ahead to prepare healthy meals.

Play with your kids 30 minutes a day.

Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top. Skim it off the surface for reduced fat content.

Remove skin from poultry before cooking to lower fat content.

Replace high-saturated fat or high-calorie seasonings with herbs grown in a small herb garden in your kitchen window.

Replace sugar-sweetened beverages with water and add a twist of lemon or lime.

Replace your Sunday drive with Sunday walk.

Reward and acknowledge your efforts.

Run when running errands.

Share an entrée with a friend.

Sit up straight at work.

Skate to work instead of driving.

Skip buffets or all-you-can-eat restaurants.

Skip seconds at meal times.

Snack on fruits and vegetables.

Split your dessert with a friend.

Start a home exercise group.

Stay active in winter.

Stop eating when you are full.

Stretch before bed to give you more energy when you wake.

Substitute vegetables for other ingredients in your sandwich.

Swim with your kids.

Take a family walk after dinner.

Take a walk or do desk exercises instead of taking a cigarette or coffee break.

Take small trips on foot to get your body moving.

Take the long way to the water cooler.

Take the stairs instead of the escalator.

Take the wheels off your luggage.

Take your body measurements to gauge progress.

Take your dog on longer walks.

There are 1,440 minutes in a day - use 30 of them for daily exercise.

Top your favorite cereal with apples or bananas.

Try a green salad instead of fries.

Try a new fruit or vegetable like jicama, plantain, bok choy, starfruit or papaya.

Try a new sport with friends instead of watching it on TV.

Try brown rice or whole-wheat pasta.

Try your burger with just lettuce, tomato and onion.

Use a snow shovel instead of a snow blower.

Use fat-free instead of whole milk.

Use nonfat or low-fat sour cream, mayo, sauces, dressings and other condiments.

Use smaller dinner plates to control portion size.

Use vegetable oils instead of solid fats.

Vary your activities, for interest and to broaden the range of benefits.

Walk briskly through the mall.

Walk during your lunch hour.

Walk instead of drive whenever you can.

Walk the beach instead of sunbathing.

Walk to a co-worker's desk instead of e-mailing or calling them.

Walk to work.

Walk to your place of worship instead of driving.

Walk your dog to the park.

Walk your kids to school.

Wash the car by hand.

When eating out, ask your server to put half your entrée in a to-go bag.

When eating out, choose a small- or medium-sized portion.

When walking, go up the hills instead of around them.

Work around the house.

BREAST CANCER AWARENESS...

2008-10-19T08:00:00.000-07:00

Five Things to Tell Your Friends About Breast Cancer

Tell your friends, your family - any women you care about. You could save a life.

1. All women are at risk for breast cancer - even those who have no family history of the disease.

2. The two greatest risk factors for breast cancer are being a woman and growing older.

3. Survival rates are high for women diagnosed with early stage breast cancer, when the cancer is small and has not spread. Get annual mammograms beginning at age 40, and start regular breast exams by your doctor and monthly breast self-exams at age 20.

4. Smart strategies to reduce your risk of cancer include regular physical activity, maintaining a healthy weight, and limiting alcohol intake.

5. Through early detection and improved treatment, more women than ever are beating breast cancer.

STAIR SAFETY...

2008-10-18T08:00:00.000-07:00

12 STEPS TO STAIR SAFETY...

Seniors and veterans are more at risk for falling on stairs than younger adults, and more likely to suffer severe injuries. In fact, seniors 65+ account for 70% of the deaths resulting from stair accidents.

Take a few minutes to review the safety of
your stairs and how you use them.

1. Is there a light switch at the top and bottom of your stairs?
Install lights and switches to ensure all your stairways are well-lit.

2. Are all your steps in good repair?
Make sure there are no uneven surfaces, cracks, bunched-up stair covering or protruding nails.

3. Are the steps all of the same size and height?
Have a carpenter correct uneven steps. They are a major hazard.

4. Are you able to see the edges of the steps clearly?
Paint a contrasting colour on the edge of wooden or concrete steps (or on the top and bottom steps), or apply special strips you can buy to enhance the visibility of each step.

5. If you have a covering on your stairs, is it fastened securely?
Stair carpeting can cause slips. Consider removing it or replacing it with well-secured rubber stair treading.

6. Is the handrail well attached to the wall and easily grasped?
Make sure the handrail is well-secured and that you can get your full hand around it.

7. Is the handrail at a height of 36 to 39 inches (900 to 1000mm)?
There should be a handrail on at least one side of all stairways. The height should allow you to use it comfortably when your arm is slightly bent at the elbow.

8. Are your stairs free of clutter?
Avoid storing things temporarily on your stairs. Always check the stairs as you walk up or down.

9. Have you removed loose carpets or throw rugs from your stair landings?
Loose floor coverings are a hazard. If you have rugs make sure they are non-slip, or have a rubber backing.

10. Do you take your time when going up or down the stairs?
Best way is slowly - hand on the handrail. Rushing is a major cause of falls.

11. Do you make sure your vision isn't blocked as you go up or down your stairs?
If you're carrying something, make sure it doesn't hide the stairs and that one hand is free to use the handrail.

12. Do you remove your reading glasses when using stairs?
Be sure you remove your reading glasses for walking or climbing up or down stairs. If you use bifocals, adjust your glasses so you can see the stairs clearly.

Take 12 steps to be safe!

Flu Shot...

2008-10-18T07:49:00.000-07:00

Flu shot

Once a year, I needle you about getting a flu shot, and I always sincerely hope that for once, my reminder will serve as a booster for the many of you who often have latent plans to get a flu shot but who generally don't act on those plans. In other words, I hope you won't mind being jabbed by this reminder and that perhaps you will use it as a shot in the arm for your determination to get a flu vaccine this year.

Anyway, that awful humour aside, this is a serious issue, folks. Way too few of you get flu shots every year for one or more of the following reasons:

Because you're lazy.

Because the flu is not serious, it's "just an infection, man, sort of like a cold."

Because you don't think you're at risk of catching the flu.

Because you think the flu vaccine makes you sick.

Because you don't think the vaccine works.

Because the flu shot costs money.

Because "I got a flu shot last year, man, so I don't need one this year."

Because the flu shot is dangerous.

So let's tackle those concerns one at a time.

Because you're lazy.
The sad reality is that many of us are simply too lazy to get to a doctor or health clinic to get a flu shot, and by the time you do get around to thinking about getting the vaccine, usually around the time the flu is sweeping through your office or place of work or play, it's probably too late for the vaccine to work for you, so you often just get sick instead. These are the people, of course, who, like me, still own Nortel stock. Hey! It's going to rebound one day, isn't it? So listen up, folks: it takes about 2 weeks for antibody levels from a flu vaccine to reach the levels where they can protect you, so this year, try to get ahead of this one, Jack.

Because the flu is not serious,
it's "just an infection, man, sort of like a cold."Yes, the flu is a viral infection, and it is "sort of like a cold," but unlike colds, the flu produces much worse symptoms, such as fever and aches and pains (especially in men, of course: "Oh, Martha, no one has ever been sick like this before"), leading to much time lost from work or school. Most important, the flu can and does kill, usually by producing complications such as pneumonia. In fact, the flu kills thousands of North Americans per year.

Because you don't think you're at risk of catching the flu.This is the most nonsensical excuse of the lot: we are all at risk of getting the flu (unless, of course, you spend the winter in a hermit-like state), although, as stated earlier, some of us are clearly more at risk of complications from the flu than are others. Among those at highest risk of flu complications are those over the age of 65, the very young (babies between the ages of 6 months and 23 months), pregnant women who will be in their second or third trimesters during flu season, people with immune system disorders, people with chronic illnesses such as asthma, diabetes, kidney disease, and cancer, and children receiving ASA regularly. Anyone who belongs to one of these high-risk groups is strongly urged to get a flu shot as soon as they can. By the way, the US feds are now advising young babies to get a flu shot because there is now strong evidence available that infants are as prone to serious flu-related complications as seniors are. Also, some people who come down with the flu are much more likely than others to infect either vulnerable individuals or simply lots of other people. This includes people who work in nursing homes, health care personnel, and anyone who deals with the public, such as teachers, so anyone who belongs to those groups should also strongly consider getting immunized, as should anyone who lives with high-risk individuals.

Because you think the flu vaccine makes you sick.
I take back what I said in the previous paragraph. This is actually the most nonsensical argument about why one shouldn't get a flu shot. The flu vaccine cannot and does not infect. Yes, a small number of people will get sick in the days after getting a flu shot, but then the same percentage of people get sick after having sex, and the last I checked, there are no antisex groups out there advising us to forego sex (well, yes, there are, but they do it for other reasons, not because you might get the flu from sex). The truth is that during flu and cold season, a small number of people get sick every day no matter what they did the day before - them's just the odds of being alive, I'm afraid.

Because you don't think the vaccine works.
Yes, the shot works - it does prevent the flu, although as with everything else in life, it's not 100% effective. Thus a certain percentage of people - perhaps up to 20% - will get the flu anyway despite having had the shot, but the great thing is that these people will be much less likely to develop life-threatening complications from their infection because of the protection afforded them by their vaccine, and they are much less likely, too, to suffer the worst complication of all, namely death.

Because the flu shot costs money.
Yes, you may have to pay money for your shot if you're not a high-risk individual (criteria for eligibility for free flu shots may vary from province to province), although many business organizations have found that giving flu shots to their employees leads to much less absenteeism from work, so they offer free flu shots to their employees. But hey! what's ten or fifteen bucks for a flu shot compared to all the money you'll have to spend on tissues and meds and chicken soup (or if you're a vegetarian like my wife, veggie broth) once you get sick? It would be a bargain at 5 times the price.

Because "I got a flu last year, man, so I don't need one this year.
"You need a new flu shot every year because unfortunately, the flu virus is a very smart bug and it mutates from year to year.
Because the flu shot is dangerous.In fact, adverse reactions as well as allergic reactions to the flu vaccine are rare, although soreness at the site of injection (and soreness at the person giving the injection) is common, of course.

Art Hister, MD in association with the MediResource Clinical Team

CYCLE-FIT...

2008-10-17T08:00:00.000-07:00

It is indoor cyling season again!! Oh what fun we had last season. I am looking forward to this season, as we have more in store for our participants!!

This is the ultimate cardio class where you set your own tempo. You are gently encouraged to work a bit harder each class, while having fun at the same time.

You bring in your own bike, which is set up specifically for you, and set it up on one of our windtrainers, and blocks. And then get ready to ride!! We are on a different course each class, or using a different training technique. We have fun music, share great stories, and make some new friends with similar interests. Learn how to ride your bike properly and efficiently from our highly trained instructor, Melissa Berrisford. Melissa has an extensive background in sports and athletics, and cycling is one of her favorites!! She brings alot to the classes by sharing specific cycling tips and techniques, information on how to properly set up your bike, and lots more!!

If you have any questions please call the Physio clinic at 250-494-1828. I look forward to seeing you soon.

"HIP" Yoga...

2008-10-16T19:25:00.000-07:00

The new "HIP" Yoga class will be starting next Monday at 5:30. The class is every Monday and Wednesday from October 20 - November 19.

This is a yoga-inspired class, that is designed to release strain in your low back with focus on opening up the hips to leave you feeling relaxed and refreshed. This is a non-meditation class. We will be doing some relaxation, and working with the breath. The class can easily be modified to suit the participant's needs. As a Pilates instructor, I will be working Core strengthening into the program. Which will be helpful to support your low back, so your low back doesn't have to do as much work to compensate for the weak abdominals.

If you are suffering from chronic low back or hip pain, please be sure to get your health care practitioner's consent before beginning this program. Please discuss this with your Doctor, Physiotherapist, or Massage Therapist to ensure it is an appropriate program for you.

Yoga vs Pilates...

2008-10-16T19:16:00.000-07:00

YOGA vs. PILATES…

Both Yoga and Pilates have become a popular part of many health enthusiasts’ workouts. Yet is there is one that is better than the other, or are there even any differences at all? To avoid any potential showdowns at the gym with your friends over who’s exercise program is better, read this over and decide for yourself.

Both Yoga and Pilates are low impact exercises for those who want to develop their flexibility and their “core” strength, while also concentrating on their breathing and reducing stress levels. Core strength is created through concentrating on the area of your abdominal muscles and lower back to be the source of strength for all yoga and pilates positions. Yoga and Pilates increase in difficulty, complexity, and intensity of the poses based on the skill level of the individual. Although the exercises may not look hard, the key of each pose or position is your ability to execute it properly. If not, the workout is not beneficial, and you could also risk hurting yourself.

The beauty of both yoga and pilates is that the time commitment required is up to you and as long as you practice it correctly and frequently, you will see and feel results.

Yoga and Pilates are always gaining in popularity and classes can be found at most gyms, in private classes or by watching videos or reading instructional books. However, it is recommended that beginners take a class before trying out the exercises on their own. This will give you a better sense of the right way to do the movements and give you a sense of the pace that you are supposed to execute each exercise.

The only technical difference between the two regimes is that practicing pilates can also involve using a pilates machine, and it looks fairly intimidating to the beginner.

Yoga also has close ties with meditation, while pilates does not, and focuses on the relationship between the mind, the body and the spirit. A typical yoga class ends with meditation, which should not be confused with nap time.

So whether you are doing the Downward dog or the Hundred, both yoga and pilates will leave you feeling relaxed and peaceful.

Health Fair...

2008-10-16T19:11:00.000-07:00

Saturday October 18th is Summerland's Annual Health Fair.

This year it is being held at the Seniors Drop In Center on Brown Street. Stop by the Summerland Physiotherapy Booth and see our display. The fair is on from 9 am until 2 pm.

We will have lots of informational handouts, as well we are offering a free body fat analysis!!

I look forward to seeing you there!!

WORKOUT MUSIC...

2008-10-04T08:00:00.000-07:00

Here are some of my favorites on my MP3...

So What? - P!nk

Welcome to the Jungle - Guns'n'Roses

I Don't Care - Fall Out Boy

All Summer Long - Kid Rock

Poker Face - Lady GaGa

Anything AC/DC

A Lonely September - Plain White T's

Feedback - Janet jackson

Keeps Getting Better - Christina Aguillera

False Pretense - Red Jumpsuit Apparatus

The Great Escape - Boys Like Girls

True to Me - Metro Station

The Power - SNAP

Big Yellow Taxi - Counting Crows (great for cooldowns)

Abacadabra - Sugar Ray

Let's Get Rocked - Def Leppard

Push it - Salt 'n'Pepa

Her Name Rhymes with Mindy - All American Rejects

Hot'n'Cold - Katy Perry

A little's Enough - Angels & Airwaves

And many more...

Will post more later!!

Quick Tip...

2008-10-03T20:00:00.000-07:00

You should forego taking any sort of pain medication before exercising. The medication could mask any pain meant to warn you that you are pushing too hard or that you have already injured yourself.

Tomato Ravioli Soup...

2008-10-02T13:05:00.000-07:00

Quick & Easy!!

1 can crushed tomatoes

1 can diced tomatoes

1 small tin tomato paste

1 onion, chopped up

beef broth

Refrigerated cheese ravioli, tortellini, or agnolotti

2 garlic cloves, minced

1/2 tsp each dried oregano, basil, salt, sugar, salt, pepper

1/4 cup grated Parmesan Cheese

In large saucepan, place a bit of olive oil in the bottom, heat and add garlic and onions, cooke until onions are soft. Add tomatoes and paste, and heat through. In the meantime, cook the pasta according to package directions. Use a hand blender to blend the tomatoes, and onions. Add the spices, add pasta. Use the beef broth to thin the soup to your liking. You can cook up some ground beef and add that as well. Add some parmesan cheese to top of soup in each serving bowl.

Makes about 10 servings, enjoy!!

New Series of Classes...

2008-09-30T13:58:00.000-07:00

There is a new series of classes to start the week of October 20th. Next week (Oct. 6-9th) is the last week of this session of classes. What a great session it has been. I have met a ton of fabulous new people in my Essential Pilates class. I am happy to see the "regulars" back in my other classes, and the crew in the evening outdoor Boot Camp classes really busted their butt over the past 5 weeks. I am so glad to have such a fun job, and meet such fun, and interesting people.

The next session of classes include:

S.E.T. - Oct 20 - Nov 19 Monday Wednesdays 9:30

(Strength and Endurance Training)

Intermediate Mat Pilates - Oct 21 - Nov 20 - Tuesdays Thursdays 9:30

On the Ball - Oct 20 - Nov 19 Mondays Wednesdays 10:45

Flex'n'Stretch - Oct 21 - Nov 20 Tuesday Thursdays 10:45

(Yoga based strengthening class)

"Hip" Yoga - Oct 20 - Nov 19 Mondays Wednesdays 5:30

(This Yoga-based class is designed to stretch out the hips and back, as well as strengthen the midsection.)

Essential Pilates - October 20 - Nov 19 Mondays Wednesdays 6:45

(Intro to Pilates)

Cycle Fit - October 21 - Nov 20 Tuesday Thursdays 7 - 8

Yay it is back!! Come ride inside with us, bring your own bike and we will set it up on a windtrainer. This is for a variety of fitness levels - beginner to Triathlete. Everyone benefits from this class. Experienced cyclist, Melissa Berrisford, will be leading the pack in this fun fitness program.

Quick Tip...

2008-09-28T08:00:00.000-07:00

Suffer from neck, back, shoulder, elbow or wrist pain at work?

To ensure your workstation is properly configured, check with an ergonomics specialist. When you are at your computer, take a 5 mminute break every 30 minutes to release tension in your eyes, face, neck, shoulders, arms and hands. Proper stretching and strengthening can help to reduce the strain you may be feeling on a daily basis.

Some tips for a painless way to build upper body strength with Pilates...

Avoid exercises that require any sort of unsupported neck flexion. Exercises such as the hundred, roll up, single leg stretch can cause neck and shoulder pain, and contribute to the forward head, rounded shoulder posture that is common among computer users.
Focus on movements that that strengthen your extensor muscles (those along the spine) to help promote an open upper body and encourage correct posture.
Practise breathing techniques to help reduce the upper body strain while at work, but most importantly, listen to your instructor as they walk you through the breathing patterns while in class. Follow the breathing pattern, to encourage correct form, and to relax other muscles, so you are not compensating with the tighter or stronger muscles.
Work on proper alignment and comfort of the exercise, over repetitions and forcing the exercise.
Work with your instructor. Let them know if you are experiencing any pain. A good instructor will provide you with a modifed exercise or give you an alternate exercise.

Pilates and Osteoporosis...

2008-09-27T08:00:00.000-07:00

Pilates can be an effective form of exercise for people with Osteoporosis or Osteopenia. This is where the bones become fragile and are more likely to fracture or break.

It is always important to work with your healthcare provider and Pilates Instructor to ensure that you are getting a safe and effective program.

Some things to keep in mind if you have Osteoporosis:

Avoid Spinal Flexion or rotation
Modify the exercises so that you are working from a neutral spine position
Focus on movements that emphasize spine extension
Include core strengthening exercises in weight bearing positions such as all fours, forearm plank position, kneeling and standing.

Look for an experienced Pilates Instructor to customize a program for you, as this can contribute to improved posture, balance, coordination, and mind-body connection.

STRESS...

2008-09-26T08:00:00.000-07:00

Wow - we all have suffered from stress at least once or twice. Stress doesn't just cause tension headaches and upset stomach, it can actually jump start your obesity hormones as well!! Ease the tensions and turn off the fat cells for good. Stay away from the snacks. Making the right choices during stressful situations will help the waistline. Ensure you get enough ZZZZZ's. Stay away from the caffeine, it increases the jittery feeling as well as preventing you from sleeping.

STRESSBUSTERS:

Singing your favorite songs - this helps you focus on your breathing.

Exercise, Exercise, Exercise.

Take some time for yourself - bubble bath, pedicure, massage.

Watch a funny movie.

Phone a friend. Talking things out will not only clear things up for you, it may give you ideas on how to combat other stressors.

Gardening.

busters

Quick Tip...

2008-09-25T13:35:00.001-07:00

Before you start out with a Pilates exercise video, I would recommend a few private sessions with a qualified Pilates Instructor. This will ensure you get the feel of to engaging core along with the pelvic floor as you are doing the exercises and throughout your day. You will be instructed on correct tecnique, so that you do not develop any bad habits along the way, or even risk injuring yourself.

Quick Tip...

2008-09-25T08:00:00.000-07:00

You do not need fancy equipment to work out. Grab your sneakers and take it outside. Include the outdoors in your workout - picnic table pushups, picnic table step ups, stairs, curbs (hop over side to side), telephone poles for interval training (jog or run from one pole to another, then walk to the next pole), hills increase the intensity (go up, and come back down a smaller hill - repeat 4-5 times), railings for pull ups, walking lunges, etc. Use your imagination.

At home, push ups, crunches, stairs - go up, come down, step ups on bottom step, lunge with foot on bottom step. You can make a weighted bar with some PVC pipe, sand or rocks, glue and the caps for the pipe. Fill it to the weight yoould like and glue the ends on. Easy. Have any 4 litre milk jugs around? Fill up with water, and away you go!! A full 4 l jug is about 8.8 pounds.

FAQ'S

2008-09-24T14:14:00.001-07:00

How often do you need to strength train, when you are trying to lose weight?

Strength training usually burns less calories than cardio training, but it increases overall muscle mass. Muscle, unlike fat, is an active tissue, which means it burns calories!!

One pound of muscle burns 35 - 50 calories per day,so if a 130 pound woman gains 5 pounds of muscle she can expect to burn an extra 175 - 250 calories a day!! For muscle building it is recommended that you lift weights 2 - 3 times per week, with a weight that is challenging enough to complete 8 - 12 reps with good form, for each exercise you perform.

Quick Tip...

2008-09-24T14:09:00.001-07:00

Visualization -

This technique can be used both for relaxation purposes, as well as to deliver superior sculpting results!! As you perform each exercise, picture the target muscles moving.

Quick Tip...

2008-09-24T14:07:00.000-07:00

To control your portion sizes, switch your regular sized dinner plate to a salad plate. When you are finished what is on your plate, take 10 minutes before getting anymore to make sure that you are still hungry!!

STRETCHING....

2008-09-16T13:58:00.001-07:00

How important is stretching? Do you stretch before a workout? Do you stretch after a workout? Maybe it is so confusing, and you never really learned to stretch properly, that you don't bother to stretch at all!! You know it is something that you should do, but a couple of deep knee bends, or toe touches just don't cut it.

If you skip stretching you put yourself at risk for injuries, losing range of motion and stability.

There are 3 different kinds of stretching, and each is used for a different purpose. Combine them properly, and you will prepare your muscles to expand and contract quickly, which will up your flexibility and well as promote healing between your workouts.

DYNAMIC STRETCHING:

This is moving your limbs through a range of motion without holding any one single position.

This is great before you workout, and right after a light cardio session.

The purpose is to prepare yourself for the upcoming workout, by training your muscles to stretch and contract through a specific motion type.

Always keep the movement smooth and controlled.

STATIC STRETCHING:

This is stretching a muscle as far as you can without any pain, and holding it there.

This is great for post-workouts.

This proves to increase your flexibility, by holding the stretch steady, you train the muscle to relax to protect itself.

The stretch should be held for 15 - 30 seconds.

MYOFASCIAL STRETCHING:

This is applying pressure to different muscles by sliding parts of your body over a foam roller.

You can do this anytime.

The purpose is to reduce overall tension. You are actually hitting the "fascia", which is the membranes that surround the muscles. You are getting rid of the "knots" so the muscles can contract without grinding against each other.

Press as much body weight as possible into the foam roller. It may hurt a bit as you are doing it, but you will feel relaxed after doing it.

Fall...

2008-09-16T13:35:00.000-07:00

Yikes, where did summer go!! I have not posted in a long time, I am still around. You may have noticed some new pix on the blog, I just had them updated. Rob and Kaili Knoll from Essence Photography did them up for me. It was fun, even though I hate having my pix taken!!

We are well into this first session of Fall classes, and it is nice to see everyone back, and great to see all the new faces!! Some new programs upcoming in October:

9:30 Mon/Wed Oct 20 - Nov 19

S.E.T - Strength & Endurance Training

10:45 Mon/Wed October 20 - Nov 19

Essential Pilates

5:30 Mon/Wed Oct 20 - Nov 19

"HIP" Yoga

6:45 Mon/Wed oct 20 - nov19

Essential Pilates

9:30 Tues/Thurs Oct 21 - Nov 20

Mat is back!! This is an intermediate class.

10:45 Tues/Thurs Oct 21 - Nov 20

"HIP" Yoga

5:30 Tues/Thurs Oct - Nov 20

Core Motion Circuit (This session is by invitation only)

7-8 Tues/Thurs Oct 21 - Nov 20

Cycle-Fit is back!! I am looking forward to hanging out with Melissa again!

I have certainly enjoyed the Outdoor Boot Camps, but it is almost time to hang up the outdoor program, it is getting dark out early, and soon it will be getting cool. So this class wraps up Oct. 9th. It has been alot of fun.

I am starting a

Girls Only Fitness Program Friday afternoons from 4:30 - 5:30

from September 19 - November 7th.

This class runs for 6 sessions. It is almost full, and it will be alot of fun. We will be combining Pilates, with core strength on the ball and BOSU, as well as some circuit training, and weight training, lots of stretching.

If there is a program that interests you, please pop into the Physiotherapy Clinic to register. October is a really busy month for classes, as the kids are settled back into a routine, and it starts to cool off outside. Time to come indoors!!

Until next time,

Lisa

New Schedule...Fall/Winter 2008/2009

2008-08-17T20:06:00.000-07:00

Here is the link to the new schedule!!

http://www.summerlandphysio.com/assets/2008_Schedule_Fall.pdf

If you have any questions or concerns, please e-mail me at lhallquist@yahoo.com

Fall Policy Updates...

2008-08-14T13:07:00.000-07:00

250-494-1828

Hey Gang,

It’s been a great year thus far, and I am looking forward to seeing you in the fall. You guys are really great, and have worked really hard. Hopefully you will not consume too much wine, or ice cream over the break!!

Here are the policies for the fall, to ensure fairness and enjoyable classes for all.

- Punchcards will no longer be available and your options are:

- To pay for the whole session, or
- Pay the drop in fee for the classes you may wish to attend. It is your responsibility

to call before class to make sure there is room!! (as classes fill up quickly)

- Payment must accompany registration. No one is considered

registered until payment is received.

- Please be sure you can commit to the whole session, as the classes are

non-refundable, non-extendable, non-transferable.

- Please make sure your name is on the registration list for the class you want

to attend, to ensure your spot.

- Make up classes will be available if you have a Doctor’s note, or if I have to cancel a class.

I will reschedule them as required.

Thanks, and I look forward to seeing you in class!!

Enjoy the rest of your summer,

Lisa

GIRLS ONLY PILATES/FITNESS CLASSES...

2008-08-12T13:56:00.001-07:00

Starting September 19 - November 7th, Fridays from 4:30 - 5:30, I will be offering a

Girls Only Pilates & Fitness Class.

It will be a variety of classes - Pilates, Circuit training, Bosu, Step, Cardio,

Yoga Inspired, Strength training, and more!!

These classes will be held at the Physiotherapy Clinic. The girls will just need some clean indoor running shoes, some water, and a towel. I have the rest of the equipment at the Studio.

If you have any questions please e-mail me at lhallquist@yahoo.com

If you would like to register for the class, please drop by the

Summerland Physiotherapy Clinc to do that.

SNEAK PEEK INTO THE FALL...

2008-07-25T17:25:00.000-07:00

See what we have to offer this Fall and Winter...

BEGINNER: These classes are suitable for all fitness and experience levels.

Essential – Learn the fundamental movements required for Pilates. Regardless of fitness level, this class is “essential” before taking other Pilates classes, as you learn how to engage your core, learn the necessary breathing techniques, and improve body awareness, as well as increase your flexibility.

“Hip”Yoga – This yoga “inspired” class is designed to release strain in your low back with focus on opening up the hips to leave you feeling refreshed and restored.

Yoga Flex’n’Stretch - An innovative approach to popular fitness, this is a focused mind/body workout, consisting of yoga and Pilates inspired movements. Participants will experience improved strength, flexibility, balance and posture.

BEGINNER/INTERMEDIATE: These classes are for those with some Pilates experience or those that have had an assessment with the instructor.

Yosu – This class combines Yoga inspired movements with a fabulous training tool – The Bosu! You will increase core strength, balance, coordination, and flexibility all in one class.

Spring Unit – Limited to 6 people. Using a unique piece of equipment to strengthen the whole body! Springs of varying strength, are used to tighten and tone your entire body.

Beginner/Intermediate Pilates Mat Class - Take the Essential class to the next level! You will focus on the techniques and exercises from the Essential class, as well as learn how to increase the intensity. New exercises are added as the class progresses.

Cardio Core – This is a cardio/strength combo class that alternates strength exercises on the BOSU, Step or Floor, to increase your cardio endurance, as well as sculpt every major muscle group.

Shadow Box – No targets or bags to hit! The class is a boxing conditioning workout which will include punch combinations, as well as pushups, jumping jacks, and jump rope. Your heart will definitely be pumping!

S.E.T. - Strength/Endurance Training – this is a cardio based class infused with strength, Yoga and Pilates inspired movements. Come to class ready to sweat.

Indoor Boot Camp – Take all the classes offered, ball them up into one program, and kick it up a notch!! You will never know what to expect – except that you will work hard, and your instructor will push you to your limit! Bring indoor only shoes, water and towel.

Outdoor Boot Camp - This class will take you where you have never been before! We will amp up that metabolism, sculpt and shape that body with various endurance drills, weights, resistance tubing with handles, and body weight exercises all in the great outdoors. Please dress for the weather, bring a towel, water, 5 – 8 lb hand weights, and medium resistance tubing with handles.

On The Ball - An excellent benefit of exercising on a stability ball is that your body will learn to recruit your stabilizer muscles more than if you exercise on a stable surface. By developing your stabilizer muscles, you improve your core strength, and keep your joints more stable. This could also mean improvements for people with back pain since often times this pain is caused by weak muscles that stabilize the spine.

Cycle-Fit - Bring your bike & RIDE INSIDE on a wind-trainer!
A great new cross training class that combines the cardio workout of cycling, & customized fitness routines. It is the ultimate fat burning class, with no impact on your joints. Come spin your wheels with us.

· Please check with your Doctor before beginning these or any other exercise programs.

· All programs are designed so you can work at your own pace with no judgment or competition from others.

· Class sizes are kept small to ensure you receive the individual attention needed, as these classes are not designed to be “one-size-fits-all”. Not every exercise suits each individual. The instructor is there to provide any modifications you may need. We want you to be successful, challenged and inspired in every class you come to.

· It is recommended that you register early, or you may be disappointed, either too many people and you will be placed on a waiting list, or not enough people, and the class will be cancelled.

THANK YOU...

2008-07-25T17:18:00.000-07:00

THANK YOU!!

From the Pinnacles U13 Girls Soccer Team

We would like to thank everyone that contributed to our team fundraisers.

The money will be used for the team’s indoor soccer fees, team equipment,

tournament fees, and more.

The money we have raised from each event:

BAKE SALE: $325

PENNY LANE FUNDRAISER: $949

BOTTLE DRIVE: $800

You guys are great, and we sure appreciate your generosity!!

Thanks for supporting local girls soccer

A HUGE THANK YOU...

2008-07-08T21:13:00.000-07:00

I would like to thank everyone that supported the U13 Pinnacle Girls Soccer team on Saturday, by shopping at Penny Lane and buying goodies at the Bake Sale!! The Bake Sale made $325, and Penny Lane generously donated $949 for the girls work in the store. Thanks for shopping at Penny Lane. Remember to support local businesses.

We have our BOTTLE DRIVE on Saturday July 12th. If you have any bottles you would like to donate, please let me know, and we can either stop by your place on Saturday, or I can come pick them up before Sat, or you can bring them to me at the Clinic.

Thank you to all that have donated this far. I have a ton already, and that is just fabulous!!

The money raised will go towards:

Tournament Fees
New equipment for the team
Indoor soccer Fees for the winter

AB:solution PILATES DVD...

2008-07-02T14:47:00.000-07:00

Patrick King, of Banshee Productions, has kindly made up some DVD's - my Podcast #1 and my Podcast #2. This is perfect for you, if you were wanting to do some AB:solution Pilates at home, but can't download my Podcast from i-Tunes, or you would rather watch it on the TV.

$15 + GST per DVD. See Lisa to get your copy today!!

EASY WAYS TO BOOST YOUR ACTIVITY LEVEL...

2008-06-30T09:55:00.000-07:00

An active lifestyle is more than simply visiting the gym for an hour or jumping around in the living room to an exercise tape. Be creative and find ways to incorporate movement into almost everything you do.

Here’s some suggestions to get you started and help boost your activity level. If you make a conscious effort to combine extra movement with your daily life, it will eventually become second nature. Give some of these suggestions a try.

Þ Walk as much as possible by parking the car a bit further away, or walk to an appointment from your office instead of driving. Whenever you’re walking, try to focus on a quicker than normal pace, and shorter strides.

This gets the heart rate going a bit faster than just strolling along.

Þ Take the stairs instead of the elevator.

Þ During breaks at work, walk the stairs, walk around the building or walk down the halls. Find any type of activity that keeps you moving during your break.

Þ Whenever you’re walking somewhere, take the long way around. Use this to get anywhere you’re going...from shopping at the mall to getting a drink at the water cooler.

Þ Don’t use drive through windows. Park and get out of your car to do banking, grab a bite to eat or pick up the dry cleaning.

(If you’re at a drive thru grabbing something to eat, is this really

a place you should be eating at?)

Þ Lose the remote control. When was the last time you got up to change the channel?

Þ When cleaning house, exagerate your movements and make them big. Wash windows with a rag and make big arm circles and up and down movements. When vacuuming switch hands every so often to give equal time on both sides. Make long, rhythmic motions with the vacuum to help get the heart rate up and deep clean the carpet at the same time.

Þ If you have grandchildren, spend some quality time playing with them Play catch, jump rope, play on the monkey bars, push them on the swing or have a running race.

Þ Take lessons to learn how to play tennis, golf, racquetball, in-line skating or any other activity you might enjoy.

Þ Join the local walking or hiking club.

Þ Make a date with your partner to go out dancing once or twice a month. Don’t be afraid to cut loose and have some fun!!

Add any of your own ideas, as this is only a few ideas to get you going.

Morning Boot Camp....

2008-06-26T07:46:00.000-07:00

Starting July 3rd - Aug 14th...

TUESDAY/THURSDAYS

7:30 - 8:30 am

OUTDOOR BOOT CAMP!!!

What a perfect time of day to exercise - it is still fairly cool out, the sun is not beating down on you. You are just up and out of bed, feeling nice and refreshed.

You get it over with early in the day, so there are no excuses or

barriers to get in the way of a later exercise session.

Sign up now by calling 250-494-1828

REVISED SUMMER SCHEDULE...

2008-06-24T15:43:00.000-07:00

2008 SUMMER SCHEDULE…

(No Classes Mon Aug. 4th)
MONDAYS/WEDNESDAYS

9:00 – 10:00 am (Starting July 2nd)
Circuit – June 23 – July 23 $124

5:30 – 6:30 pm
Boot Camp – June 23 – July 11 $135 (Mon/Wed/Fri)
Boot Camp – July 21 – Aug 13 $105

7 – 8 pm Monday Thru Thursday
Boot Camp - June 23 – July 14 $180
Boot Camp – July21 – Aug 14 $225

TUESDAYS/THURSDAYS

9:00 – 10:00 am (Starting July1st)
Mat – June 24 – July 10 $60
Mat – July 22 – Aug 14 $77

5:30 – 6:30 pm
Advanced Mat – June 24 – July 15 (by Invitation only)
Adv. Circuit - July 22 – Aug 14 $96

** For more info 250-494-1828, or
lhallquist@yahoo.com **

http://absolutionpilates.blogspot.com/

* Schedule is subject to change.
* Classes are non-refundable, non-extendable, non-transferable.
* Must have a minimum number of people registered and paid to run the class.

Fall Schedule...

2008-06-20T19:45:00.001-07:00

Okay...

Summer is barely upon us, and I am already planning for the Fall!! Sad eh? Well, I would like to hear what you have to say - what classes would you like to see offered in the fall.

Beginner Mat Pilates Class - The perfect intro to Pilates. This is a pre-requisite for the other classes.

Intermediate Pilates Class - Take the next step to learn some new exercises and different variations on the exercises you already know.

Advanced Pilates Class - By invitation only!

Core Motion Circuit Class - Different stations are set up for each class. A minute is spent at 10 or so, stations, 2 - 3 times through.

Indoor Boot Camp - 5 Mornings a week, stations, Bosu, Ball, Weights, you name it, we do it!

30/30 Class - Half Cardio, Half Resistance Training, or Half Pilates, Half Bosu. It is a different combination each time.

Outdoor Boot Camp - Crank up your workouts to a higher intensity! Break out of your exercise plateau with butt burning quats, lunges, stair training, & run/walking. Define those arms with push ups, pull ups, dips, weights, and resistance tubing. There is focus on CORE with each and every exercise, but we take it to a new level. Every class is different, and designed for achieving results. Meet with your trainer beforehand to discuss your goals, take your measurements, and before picture, and body fat percentage to help measure your success.

Diva - Fitness Bellydancing

Cycle-Fit- Indoor cycling at it's best! You use your own bike attached to a wind trainer (available to rent), so you never have to worry about improper set up of your bike. Sitting on a bike that is not set up for you will increase the chances of injuring yourself. You are taken through a class with a super experienced cyclist, and each class is designed with you and your needs and goals in mind.

Bosu Ball Workout - A whole class using the half Ball!! The BOSU is designed to challenge your CORE stability, overall balance and coordination, increase cardio endurance, increase strength and flexibility!!

Spring Unit Workouts - Using the springs attached to the wall units, many exercises can be performed that simulate using the reformer.

On The Ball - Stability Ball Class - Ramp up the basics on the ball, and add in some new exercises. We will incorporate hand weights, tubing, body weight, and trying out the BOSU - the half ball. Stretching is included with each class.

Variety Class - Enjoy a different class each time, by combining Mat Pilates, Core Motion, Ball and Bosu workouts, finishing up with a nice relaxing stretch session.

These are just the basics I offer, I am always on the lookout for new class ideas, if you have any let me know! lhallquist@yahoo.com

I am also looking for new instructors for Pilates, Personal Training, Yoga, Tai Chi, anything else!! If you know of anyone, please let me know.

BOOT CAMP WORKOUT #15...FRIDAY

2008-06-20T06:00:00.001-07:00

OMG!! YOU MADE IT ALL THE WAY!!

This is the last home workout for a bit!! Way to go! Great work! Hooray! Yippee!! Whoo-hoo!!

Goals for today:

Did you reach your goals for the week?
If no, why not? Make sure you know why you did not achieve them. Make sure you have a back up plan for when those obstacles pop up again!!

CARDIO
20 - 30 minutes
Always include warm up and cool down, if you want to do a full 20 - 30 minutes of cardio, make it a full 5 - 8 minutes of warm up, and a full 5 - 8 minutes of cool down.

30 SIDEBENDS (pix posted)

30 LUNGES WITH KICK FRONT right (pix of lunge posted with kick front described)

30 LUNGES WITH KICK FRONT left

30 SQUATS 1 minute hold Squat (pix of squat posted)

1 minute PULSE - (come on, you can do it for me!!)

1 minute drop a bit lower (no pain in the knees)1 minute PULSE - (for me!!)

Repeat this sequence 3 times!!

Stretch!!

Way to go - you are awesome!! You rocked these workouts! Fabulous!! I can't wait to see the progress you have made when I return on Monday. I look forward to seeing you guys.Have a fabulous weekend. Remember to let me know how you have been doing!

Support Local Girls U13 Soccer Team....

2008-06-19T14:05:00.000-07:00

Come on down to Penny Lane Bargain Outlet in Summerland on Saturday July 5th. The proceeds from that day will benefit the Penticton Pinnacles U13 Girls Soccer Team, half of the team consists of girls from Summerland. The girls from the team will be there to help you shop, and to chat with you. The money will go towards tournament fees, and new equipment for the team.

What a great way to support local girls soccer!! This is a really tough age to keep the girls interested and motivated in the sport. This is the age where they tend to come to a fork in the road, and supporting their efforts along the way makes it more likely they will choose the positive fork!!

Thank you for your support!! And thank you very much to all those that contributed already to the bottle drive. We have collected $50 so far, and I will keep you posted as to the total amount we raise, as the day we come around to collect the bottles will be in July. Save those bottles please!!

Why Diets Fail...

2008-06-19T13:58:00.000-07:00

Picture the typical diet - you are required to deprive yourself of the foods you love and show off your incredible sense of "willpower" around those that aren't dieting. Research shows that chronic dieters are especially susceptible to overeating when faced with an abundance of tempting foods, specifically because they view eating as a constant act of self-control (Vohs & Heatherton 2000)

It is suggested that you make smaller, more meaningful changes in your diet. For example, cutting out just one type of unhealthy food, or reducing your calorie intake by 200 calories a day, or adding in 30 minutes of exercise per day. These type of changes are not as painful and do not require as much self-control, so you will be able to sustain the changes for longer.

Allow yourself to take a break from "willpower" - take one day off per week to have some of your fave foods. This may replenish your resources to resist temptation!! You have to give yourself a little satisfaction now and then.

Body Fat and Menopause...

2008-06-19T13:53:00.000-07:00

Early research is showing that the higher a woman's body fat percentage is at menopause, the more likely it is that she will suffer from night sweats and hot flashes!! The excess fat may make it harder for the body to handle heat. All the more reason to start working out with weights!!