This past Saturday afternoon was spent re-certifying our CPR and First Aid.  As part of maintaining our certification and ensuring your safety and care at the Tsawwassen Wellness Centre we renew our certification every 2 years.  Thanks to Mark Kowzlowski from Life Consultants for spending his Saturday with us.  Here are a few fun pictures of our afternoon.

Audrey has made Pilates a part of her lifestyle.  She has the strength and fitness to tackle any kind of holiday and keep up with her daughter.  That, I say, is happiness.  When we are fit and healthy we are happy.  When we are sick or in pain, we are not happy.  Simple.

Here is a photo of client Art Clarke.  Before starting Pilates, he is seen in this picture lying on the floor (see the cord for his heating pad?) having his birthday cake.  Art suffered from a bad back and the floor was the only place he could find relief.

His wife Bev had a vision of travelling now that they were retired and it was hard for Art to consider this being in such pain.  His family convinced him to watch one of his daughter’s Pilates sessions one day where he signed up right away.  Today he can be found climbing Matchu Picchu (pictured) or travelling other parts of the world.  Art and Bev also took up golf last year and are loving it!

Art does a Pilates Duet once per week with his daughter Julia and attends 1 class per week.  Client’s love being in Art’s classes.  He always gives it his all and adds a fun sense of humor to every class.  As a family, the Clarke’s support and encourage each other in Pilates and health.  I am honored to have the opportunity to work with such an amazing supportive family and consider the Clarke’s an integral part of the TWC family.

Pain, now a word in our everyday vocabulary, is impairing a healthy lifestyle.  It is a cycle, that when a small but consistent effort is made, can be broken.  I see it everyday.  New clients arrive with one last hope that Pilates may be their answer.  They’ve tried everything from pain medication to chiropractor to rest and on and on.  Clients may experience relief for a couple of days, but the problem still persists.

The reason they aren’t “fixed”, is because the treatments aren’t addressing the root of the problem.  The pain is only a “symptom” of the problem.  We must look beyond the symptom and follow the path to get to the cause.

Understanding trigger points and the fascial lines in our bodies is a piece that most practitioners either don’t understand or don’t have time to assess.  At the TWC, we have both knowledge and time.

A Trigger Point is a knot in a muscle that causes ischemic compression and a referral pattern of pain.  For example, front of shoulder pain may be coming from rotator cuff muscle from the shoulder blade area, latissimus dorsi (big back muscle), and/or scalenes in the neck.

Where there are trigger points, there is a lack of blood flow and neural stimulation which continues as a cycle and perpetuates the problem and increases the pain.

Sometimes the pain is felt on the right side of your body, but it is coming from the left.  If there are trigger points or tightness on the left, these muscle are pulling or tugging the right side of your muscles over.  This puts stress on the right side, compression of the joints and nerves, causing pain in that area.  By moving, stretching and releasing the knots and tension on the left, it releases the pressure on the right and the pain dissipates.

Movement is the next piece of breaking out of the pain cycle.  As mentioned above, pain increases with a lack of blood flow.  When we move, blood flow increases which distrubutes nutrients to the tissue.  This increases mobility and improves strength of the tissue.

Not only does movement heal injured tissue, but it does wonders for your mood, your energy and your health.  Exercise will:

1. Boost endorphins (gives you a “high”… naturally)

2. Increases brain supply of serotonin (makes us feel happy)

3. Improves body awareness (helps with balance, fall prevention, posture, coordination)

Bottom line is movement makes us feel better.  It gives us a sense of control over our body and our mind.

Here’s to staying healthy, strong and confident throughout life.

Linda Mallard

This was in January. That day, she came into the Studio and signed up for our Jumpstart on the spot. No taking the information home to “think it over”. Next, she committed to 2 classes per week, and began immediately. She created space in her life to make this possible. She found instant energy in movement, inspiring her to take yet another step by tackling nutrition. The success story continued from there.

The burning desire to improve her health, energy, strength and reduce her pain was ignited by saying “no more” to her current story.  Each step of action gave her more power to take yet another step. Nothing was going to get in her way. All obstacles were disintegrated with her new found energy.

So, what is it that creates this energy? Do we have to be so broken before we can turn things around? Yes, sometimes. Do we have to see a picture of ourselves and the denial of how bad things have gotten smacks us on the forehead and we finally say “enough”? Is it being diagnosed with an illness and the fear of losing our life or worse yet, quality of life, that
makes us stand up and take action?  Or can it be that you reached a new level of consciousness where your burning desire for a better more enriching life opens up this moment for you to take a hold of it.

During that last 2 weeks, I’ve found myself feeling grumpy, agitated, out of sorts. Frustrated with certain aspects of my life or “things” happening. I knew this feeling meant something was stirring inside me. Some aspect of my life was not in integrity with my deepest desire. I am on the brink of change, growth or a breakthrough.

We all need a support system. Mine is Georgina. So, I called her.

Georgina’s knowledge and use of the English language is captivating, eloquent and powerful. In few words, she packs so much meaning and depth that she gets me completely engaged at such a deep level that I hardly know an hour and a half has passed by. I’m not taking notes because her teachings are reaching my sub-conscious. Transformation takes place literally on the spot. I feel strength rise within me, clarity clear my mind and decisive action creates endless energy with burning desire.

If this sounds familiar to what transpires in a Pilates session, you are right.  The same thing is taking place within you by simply arriving, being present and focused during the hour. An awareness of you, your body, your mind combined with movement and breath creates this same intensity at a subconscious level that is transformational and lasting.

We see this “grumpy or agitated” feeling often in our clienst. It’s a good sign. A sign that they aren’t “ok” with being in  pain, or feeling out of control within their body, or low energy (whatever it is) anymore. They are becoming less tolerant of being in this space. They are experiencing results and are feeling better and better so that whenever a minor pain or reminder of the past creeps in, they have zero tolerance for what used to be a daily occurance.

Georgina says feeling ungrounded, vulnerable, on shaky ground, grumpy and agitated is  excellent. It’s a sign that a breakthrough or a transformation is on the way.

So, I ask you, what are you grumpy about? Your health, your energy, your weight, your strength, your lifestyle? I say “get mad” and feel it. Really feel it. Use that energy to be your catalyst to a breakthrough today.

Pilates is a catalyst for so many people. Make movement your first step to lasting transformation.  It is such a powerful and necessary step in you becoming all you can be.

Thanks Liz for sharing your story and to Georgina for being present with me to make me so aware of what Pilates and our work does for you, our clients.

Linda

A proven indicator of slowing down the aging process is the amount of muscle tissue you have.  Studies have been done on adults 80+ years of age to find out what factors these individuals have in common.  Each person had good levels of muscle mass.

Not only does dense muscle tissue help with keeping our bodies young, muscles allow us to stay active and independent as we have the strength and energy to get around and support ourselves through our daily activities.

The cool fact about muscle is that it responds to movement at any age.  It doesn’t matter if you are 10 years or 100 years, your muscles will gain strength and increase it’s mass if you use it.  Just ask the people in our 60+ classes.  Many of these clients began at the TWC as non-exercisers.  Today they represent some of our strongest clientele.

When you drop into any class, you will see clients ranging from 19 – 70 years of age, exercising together.  This is proof in itself that you can begin at anytime, get strong and feel amazing!  With Pilates, age simply doesn’t matter.  As teachers, using an incredible method, we see what the body in front of us can do and work from there.

This enews includes our registration form for the Spring session.  Please note the dates for early registration and regular registration.  We have a great recipe from nutritionist Valerie Beech and information of how trigger points may be causing your headaches.

Have a great week everyone!

In health,

Linda Mallard

With this, I reached into my “toolbox” and grabbed my faithful tennis ball and backnobber.  Within 10 minutes of doing self-treatment on my trigger points, my headache was down to a 2/10.  I worked on my muscles a little more before bedtime and when I woke up the next morning, I felt great.

When I looked back, a couple of days before my head started to explode, I recall feeling tight in my neck and upper back and jaw area.  These were the warning signals.  I ignored the signs and carried on with my days.

My headache was a frontal and temple headache.  The muscles that affect that area are in the front of neck (sternocleidomastoid), around my eyes, behind my ear and jaw line, and temple area.

The tension in the back of the neck comes from the trapezius in the upper back, levator scapulae (connects the neck to scapula), suboccipitals (base of skull)… you get the idea.

When I was self-treating, some trigger points sent referral pain directly to where my pain was.  I was working on my upper back, but the pain was felt in my head.  This means those trigger points were part of the cause of my headache.  By releasing those points, I was healing my pain.

Headaches may come from dehydration, low blood sugar, but mostly, they are due to tightness in muscle tissues.  Trigger points are known to cause pain and hypersensitivity in your teeth, pain and stuffiness in your ears, pain and redness in your eyes, sinus pain and drainage, stiff neck, chronic cough and sore throat.  Trigger points can cause dizziness and balance problems.

If you are curious about how to self-treat your headaches, neck and jaw pain, I recommend you book a trigger point session.  Here we will explore which areas could be causing your pain.  After that, you will better understand what you can do at home to keep those nasty headaches at bay.

Call 604.943.8823 to book your session.

This will be carried throughout all of our classes as we set the intent of each exercise, have clarity on the purpose of the exercise and how our body is moving.  We will connect with all parts of our body and breath to know and feel where we are moving from while other parts of us are staying still and quiet.

The result of this level of focus is greater results from the exercises, fewer repetitions will be required before fatigue and you will feel strength vs strain when you perform the movement.  At the end of class, you will feel refreshed and invigorated.

Muscle of month –diaphragm – breathing

With breath being the first component to life, it makes sense to start off January with breathing and the muscles of breathing as our first muscle and theme of the month.

It is not enough just to breathe.  Shallow short, tight breathing with intermittent breath holding is not breathing.  Knowing how to take a full, deep breath is true life skill. A full breath cycle spreads life-giving oxygen throughout the body, gets rid of waste gasses like carbon dioxide, and stimulates the spine and internal organs.

My coach commented to me that “breath is your best family”.  I had to pause and think about this for a time.   Family in it’s true sense means, comfort, safety, trust, always there.  So, yes, breath is the same thing.  Do you ever feel overwhelmed?   That feeling is your body’s way of saying “You aren’t taking care of me.  Please pause and breathe.  I need oxygen and circulation so I can stay calm, think and feel strong.”

I found that interesting as I reflected on my life.  I feel most relaxed, clear, energized and healthy when I am at work.  Why is that?  I breathe all day with my clients.  I take full and complete breaths all day.  But, when I get home and have to cook, clean, drive, deal with issues, I stop breathing and begin to feel overwhelmed.  Not everyday, but if I’m going to feel overwhelmed it is always at home or in traffic racing to an appointment when I’m not being mindful or breathing.

One of the first steps in learning to breathe well is to learn diaphragmatic deep breathing. The diaphragm is a dome-shaped muscle that sits below the lungs, horizontally bisecting the trunk of the body. When you breathe in, the diaphragm contracts and flattens downward creating a vacuum that draws in air. When you exhale, the diaphragm returns to its dome shape, pushing air out of the body.

Once you know how to get your diaphragm working for you, you will find that diaphragmatic breathing is both energizing and relaxing. It is the way a truly efficient body breathes throughout life. Using diaphragmatic breathing consciously is a popular technique for stress reduction as well.

For those of you who practice Pilates with us will notice how much better you feel after a class.  The simple act of breathing fully for an hour while moving your body, creates relaxation, circulation, focused energy and mental clarity.

Learning to be mindful has opened up my life, my world, my relationships. It’s as if I see things through a new lens.  I am calmer, I listen better, I “see” the person in front of me, be it my children, husband, clients or coworkers.

Whenever something takes me out of this state of consciousness, I find myself more reactive.  Being tired or feeling unwell are two things that challenge my ability to be completely present.  If I am around toxic people or don’t have a balance of work and play, my ability to remain mindful is more difficult.

When I am not being mindful, I am more reactive, ego-centered and act from a place of fear instead of courage and strength.  On these days, I feel tired, less connected with myself, my relationships and my environment.

When I am being mindful and fully present in what ever I am doing or whomever I am with, my senses are alert, I am open and accepting, I am connecting with all I am doing.  I am left feeling energized, vibrant and alive.  I am in my passion and my heart.

It has taken a lot of conscious, committed work to learn how to bring myself into the moment on a daily basis.  It is starting to be more sub-conscious and effortless now.  In otherwords, being mindful is coming into my being.

On days where I am challenged, I must bring my mindfulness to the forefront with intention and conscious action.  I stop and give gratitude, take responsibility for any situation (this gives me control to therefore change any circumstance.) and step into quietness within myself.  I breathe fully and deeply, I pause and reflect on my goals, dreams and desired outcome.

I practice mindfulness when I am teaching.  I feel as if my client and I have become one as I listen deeply to their words, their body language and sense their vibrational energy. This state of consciousness of my client helps to guide the direction of our session.  I always have a plan ahead of time as to what I may do with each client and each class, but I remain open to adjust or adapt as I connect with their physical and emotional state in that moment.

This is why we check in with you when you arrive.  We ask, we listen, we watch and we connect in these first few minutes.  This is the importance of being to your class on time.  This initial information is critical to the direction of your session.  If we miss this piece, we are only “guessing” what you might need that day and we may miss the mark.

Being mindful for me, means completely engaging in whatever I am doing or whomever I am with.  I do not think about my shopping list, my home life, my personal issues.   I leave them at the outside of the door when I arrive at work.  I know they will be there when I am finished, so worrying or thinking about them will not serve me or my clients in any way.

I have to say that I am not perfect at this.  I have to pay attention every day to ensure my health, my energy, and life balance are in check as these are the pieces that make being mindful possible.  What I do know is that when I am in that space, I feel alive, energized and completely clear.  I feel at peace, happy, I laugh more and I feel connected with the people around me.  It is truly the best feeling I can have on any day, at any time and is something I have control over.

Pilates, my coach and the courses I take have all taught me this incredible potential for life.  Thank-you!

In health,

Linda Mallard

** One way for us to connect with you is to know WHY YOUR ARE WITH US.  It is also important for you to know your goals and what you aim to get out of your experience at the TWC.   If you know and we know, then we have something meaningful that connects us.  This is one of the questions on the Client Information form.  Have you handed yours in?

TRIGGER POINT BODYWORK was developed in the 1940′s by Dr. Janet Travell. Trigger Point Therapy is a technique that involves applying deep, focused pressure to tender muscle tissue in order to relieve pain and dysfunction. A trigger point is more than a tender spot in a muscle. Often incorrectly referred to as a knot, a trigger point is an area of tightly contracted muscle tissue. The tightness causes a marked decrease in circulation resulting in a painful, hyper irritable spot. Unlike a knot, Trigger Points cause a painful response at the “knot” with referred pain to other areas of the body.

Trigger Point Accomplishes Three Things:

• breaks into the chemical and neurological feedback loop that maintains the muscle contraction
• increases circulation that has restricted the contracted tissue
• directly stretches the trigger point’s knotted muscle fibres

Trigger Points May Develop Because of the Following Factors:

• Sedentary Lifestyle
• Excessive Work or Working Out
• Physical Trauma
• Skeletal Abnormalities
• Chronic Postural Holding Patterns
• Emotional Stress

Trigger Point Helps Relieve the Following Conditions:

• joint pain/stiffness
• neck and upper back pain
• migraines/headaches
• tennis/golf elbow
• carpal tunnel syndrome
• groin ache/pain
• hip, thigh and knee pain
• achilles tendonitis
• midback, low back and buttocks pain

If you are looking to improve your physical performance, recover from an injury, live with chronic pain, or simply believe in the many health benefits that regular bodywork offers, we will be able to accommodate your needs or refer you to other healthcare professionals if necessary.

Anne Johnson
Certified STOTT Pilates Instructor
Certified Trigger Point Bodyworker

I love working with families.  There is support, happy moments shared, laughter, goals achieved and challenges overcome.  It’s not just about exercise, so much more is happening during our sessions – connecting at a loving and caring level while encouraging each other to be the best they can be.

Couples often have different strengths.  In general, men are strong but less flexible, and women are more flexible, but not as strong.  So, when a couple comes in together (or maybe father and daughter – love the Clarke’s! ), there is no competition, only support.

Anyways, enough from me….

Meet the Millen’s

“We’ve always felt health and physical well-being was most important to us. We also believed mobility and fitness would, if not keep us young, at least allow us to enjoy the aging process. Margot was the first one to get into Pilates and after seeing how much it helped her Steve had to try it as well. We both have joint injury issues, Margot from equestrian sports and Steve from rugby and Pilates has been a great success for both of us. While, because of schedules, we may not share time in the same classes we do have the pleasure of comparing notes about which instructor has put us through the latest and most torturous routine. Thank you Tsawwassen Wellness Centre. “

Margot and Steve Millen

And the York’s

Valerie and I love going to Pilates together. It is like date night for us. It is something that we do together that is positive and healthy. We go together two nights a week and usually one of those evenings we treat it like “date night”, go out for dinner afterwards…..we both really look forward to it. 

It is so easy not to go get a workout – but when you do it together….you have more motivation, you are not taking time away from your spouse and you are supporting each other.

Apart from the obvious health benefits – there are some great spin-offs. This is true quality time.

Colin & Valerie

And the Kenney’s

We use Pilates as a date.  It is our time and the rest of Saturday fits in around our class.  We get to recognize each other’s strengths in class together rather than working out alone.  After a tough class, there is an element of shared agony too!  As far as our family goes, we are setting an example for our kids.  Looking after yourself and one another helps to set these values early on.

A dance teacher once said “a couple that dances together, romances together.”  Pilates and living an active lifestyle together does the same thing.

While some couples or family members began together, typically, one person comes in to try it out on their own.  They start getting results… more energy, more strength, less pain and even a shift in their attitude towards life.

The person not doing Pilates starts to feel like maybe they are missing out on something but still doesn’t take initiative to come in on his/her own.  This is where they may need a little nudge from you.

Two of the couples below got their honey started with a gift certificate to our Jumpstart Program.  In 3 sessions your loved one will know if Pilates is something that feels right on his or her body and if he/she wants to continue.  From there, it is up to them to decide if Pilates has a place in his/her life.

So, if you haven’t picked up a valentines gift yet, forget about the chocolates and go for our Jumpstart Program.  Your lady or fellow will appreciate it!

TWO GREAT VIDEO’S (If I do say so myself )

I’d like to share two short video’s with you.  The first is highly entertaining, brutally honest and hopefully a great motivator to watch AND DO video #2.

The Fuzz Speech: http://www.youtube.com/watch?v=_FtSP-tkSug

Linda’s Morning Wake Up Routine: http://www.youtube.com/watch?v=GLKIuITKj-A&list=UU4eFAyJEr-QzocmDvJhN8Lw&index=2&feature=plcp

In health,

Linda Mallard