The TWC Mission Statement is:

To provide a space of physical development, renewal and knowledge.  To provide an exceptional experience in our community that promotes whole body health through the practice of Pilates, Fitness and Nutrition.  These practices are based on the 5 principles of life: breath, water, nutrition, movment and life balance.

This is the 1st of 5 articles on these principles of life.

BREATH

(an exerpt from Pilates by Rael Isacowitz)
Joseph Pilates wrote: “Breathing is the first act of life, and the last….above all, learn how to breathe correctly.”  Breathing is synonomous with life and with movement.  It is the link between the body, mind and spirit.  One deep breath can promote relaxation, release stress, and bring a smile to one’s face. Everything from the minutest movement to life itself, begins with breath.  Breathing is the inner shower that cleanses the body, guides the mind, and rejuvinates the spirit; it promotes natural movement and is the first step to educating the neuromuscular system.  Breathing is also a vehicle by which to achieve inner focus, and a path to relaxing the mind and calming the spirit.  It is the engine that drives all movement, and it lies at the source of the Pilates method.

Certain muscle groups are recruited during the breath cycle to assist in respiration and therefore must be considered in determining a breathing pattern for a given exercise.    For example, we theorize that exhaling during abdominal work maximizes abdominal muscle recruitment and that inhaling promotes extension.

There are different ways to breathe depending on your purpose or goal.  In yoga for example, belly breathing is encouraged to aid in releasing tension.  When you want to relax, allow your belly to expand as your breathe fully and deeply.

In Pilates, we encourage “back breathing”.  This type of breathing is suitable for exercise as it allows the core musculature to remain engaged while we breathe fully and deeply.  When you are needing to be strong during sport, lifting or general activities, keeping the core muscles activated will support and protect the back.

Here are some benefits to breathing:

Oxygenates the blood and nourishes the body on a cellular level

Expels toxins from the body

Improves circulation

Improves skin tone

Calms the mind and the body

Encourages concentration

Provides a rhythm for movement

Assists in activating target muscles

The 5 principles of life are: breath, water, nutrition, movement and life balance or stress management.  This week, we discuss water.

Ah, water, the elixir of life.  Think of yourself as  water balloon.  Everything about us involves water.  Our blood is 90% water, brains 70% water.  Every function in our body requires water.  If we don’t have enough water in our system, a message gets sent to our brain to slow down metabolism.  This affects our energy, brain function, digestion, elimination…. EVERYTHING we do.  Our health is affected by how much water is in our body.

How much water do we need?

In general, a females our water weight should be 45-60% of our total body weight.  Men - 50-65% of their total weight should be water.  At the TWC, we have a body composition scale that can measure it for you.  This scale also measures % body fat and bone weight.  Simply ask Jodi, Amber or Andrea at the front desk and they will be happy to help you with this.  It’s a complimentary service, so please just ask.

It is recommended for general health that we drink 1/2 our body weight in ounces of water daily (ie: 150 lb person should drink 75 ounces of water a day).  Straight water is the BEST, but drinking herbal teas (no caffeine) and water based foods such as juicy fruits and vegetables, can also help increase our fluid intake.  Remember, for every caffeinated beverage you drink, you need one glass of water to cancel the effects out.

If you want to lose weight, drink more water.

If you want to improve brain function and energy, drink more water.

If you want to improve digestion and elimination, drink more water.

If you have a headache - it could be due to dehydration.  Drink more water.

If your urine is clear or light yellow and odorless, that’s a great sign you have enough water in your system.  If it’s dark yellow or even orange and has an ordor, you are dehydrated.

Don’t wait until you are thirsty to drink.  The less you drink, the more dehydrated you are, the less your thirst mechanism works.   The thirst mechanism is ONLY reliable to those whose water levels are in the healthy range.

If your body is absorbing the water you drink, you shouldn’t be running to the bathroom every 5 minutes.  Water properly absorbed takes anywhere from 30-6o minutes to enter the body, circulate to the cells, return to the stomach to help with digestion before it’s ready for elimination.

If you aren’t sure about whether the water you drink is the best, visit us at the TWC and inquire about our Kangen Water Ionizer system and our 30 Day FREE water program.  604.943.8823 or visit: http://www.yourbodyiswater.info/members/d4/lindamallard/

Today is part 3 of the 5 principles of life - breath, water, nutrition, movement and life balance.

Each principle must precede the other for true health.  Without breath, there is no life, but in part 1 we discussed how proper breathing is essential to great health.  Have you taken your 5 long deep breaths today?  Water is 2nd.  We are a water balloon.  Water makes up to 70-75% of our body.  Did you have your 2 glasses of water when you woke up this morning?

This week, we discuss the importance of good nutrition.  When it comes to our health, food changes everything.  I think the public is becoming more aware of the importance of healthy eating, but are we making an effort to do so? In the world of convience and busy lives, it is challenging to plan, shop and cook.  As a wife, mother of 3 active children and a business owner, I understand.  But, if we don’t take care of ourselves, no one else will.  So, nutrition must become a priority.  Simple as that!  And, keeping it simple is what good eating is all about.

1. Eat a raw food with every meal.  And what is easier to prepare?  Simply wash, cut, drizzle with lemon, add a fresh herb and voila!

A veggie plate with homemade dip (plain yogurt, a dallop of sour cream, lemon and fresh dill) is often more popular amongst kids & adults than a complex salad.  Everyone loves veggies and dip!

2. Whole Grain is where it’s at.  Choose anything whole grain (not whole wheat.)

3.  Make it homemade - goodies are well good!  We all love ‘em.  But, make it fresh.  Your house will smell delicious, it’s a great way to bond with your kids, guests will appreciate your food.   Bake with spelt or whole grain flour, throw in some ground flax seeds and sweeten with applesauce.  No one will know as they devour your delicious baking.

4. Learn your metabolic type.  Eating to your metabolism is easy once you know your type.  You may need more protein or you may need less protein and more fruits and veggies.  The TWC offers metabolic typing as part of our Nutritional program.  Call today for details.  604.943.8823.

What you put into your body counts.  There are may be needs based on your situation (ie: athletes have needs, allergies and health conditions), but overall, if you don’t recognize it, can pronounce it and if you can’t grow it don’t eat it.  Simple as that.

The 5 principles of life - breath, water, nutrition, exercise, life balance.

Part 4 of 5, is about EXERCISE.  The brutal truth is that we can’t store fitness.   Our bodies are built to move, and when we don’t it rewards us with heart disease, osteoporosis, low energy, poor sex drive, poor mood or depression.  Our body only does what we ask of it and what we give it.  Those aches and pains?  The fatigue?  All signs that your body wants and needs to move. 

All you need to do is google “benefits of exercise” and you will find a thousand reasons why you must move.  Exercise will:

• increase your energy
• keep your ticker, well ticking!
• decrease blood pressure and cholesterol
• balance hormones helping with depression, fatigue and stress
• build bone density
• manage weight and increase metabolism (which prevents another whole host of ailments)
• increase lean tissue (muscle) which keeps us young
• stimulates the human growth hormone known as the “fountain of youth”.

In a study done on adults 90 - 102 years of age, the number one factor they all had in common was a healthy percentage of lean tissue.  With this fact and all the benefits above, exercise can be considered “the fountain of youth”.

If you are currently not doing any form of exercise, anything will help.  Incorporating more movement into your daily activities is a great place to start.  Move whenever and as often as you can.  Talking on the phone?  Do some squats.  Watching TV?  Start stretching.  Shopping locally?  Rather than drive to each store, walk across the street and then back again.  Standing in line?  Engage your abdominals, hold for 10 seconds and relax.  Repeat 10x.  It doesn’t have to take up extra time.  Build it in to whatever you are doing.

While active living is a great place to start, some formal exercise is necessary.  Cardiovascular activity is important for heart health, circulation and lymphatic drainage.  Walking and swimming are excellent choices.  Strength conditioning improves bone density, increases metabolism, improves balance and back health.  Many of our clients began with Total Body Vibration, gained strength, reduced pain with very little effort and are now finding themselves effortlessly walking, doing Pilates or dance classes.  Stretching helps with circulation, muscle balance, metabolism and energy flow.

Participating in an instructor led program will ensure you are exercising safely and are incorporating all the components of fitness (cardio, strength, flexibility).  Either private or small group instruction is best to ensure you are being closely monitored for proper technique and to prevent the tendency to do too much too soon.

Find something that interests you OR, if plain old exercise doesn’t fit your groove, then set a goal as an incentive to get you going.  Perhaps a hike or a family vacation that involves an activity that you need to be in shape for.  Last year, Anne Johnson got the Devji family in shape to climb Mt. Kilimonjaro.  I met with a client last month to discuss a training regime to hike the Grand Canyon this May.    It may be even as simple as being able to play on the floor with your grandchildren (and then get up again, with grace!).  Whatever it is, if it’s compelling enough, it will get you moving.

The link below is an article from the Vancouver Sun.  It talks about a new government incentive to reward British Columbians for leading an active lifestyle!  Very cool!  http://www.vancouversun.com/health/Health+innovation+starts+home+Falcon+says/2649430/story.html

Remember, if you have questions, need help setting a plan, book a 15 minute consulatation with me.  A reply to this email is also a direct link to me.  Ask me your questions.  I’m passionate about getting you moving and will do what I can to help you.

“When it is obvious that the goals cannot be reached, don’t adjust the goal, adjust the action steps.”  –Confucius 

This week is part 5 of our series on the principles of life.  They are …. breath, water, nutrition, exercise, life balance (stress managment).  Great health requires attention to each of these elements on a daily basis.

Life balance or stress management is just as important a part of our health as any of the others.  Like so many of you, I work hard, very hard.  Running a business, raising 3 active children, nurturing a healthy marriage and maintaining my health is an incredible balancing act.  Sometimes, the scale tips too far in one direction.  This is life, but as long as you have the systems in place to firstly recognize this and then second, to make sure it doesn’t stay there for too long, you can maintain an overall balance in your life.

I love the story about filling a jar with rocks, then stones, then sand.  Being clear and laser focussed on what are the rocks, what are the stones and what is the sand is critical to life balance.  Take care of the rock stuff first.  For me, it’s family, health and business.  I only allow the sand to take my attention when everything else has been tended to.   Because my rocks can take up all of my time, I need to intentionally make time for fun and relaxation.  If I don’t, life will fall out of balance.  When you know what your rocks, stones and sand stuff is, decisions and choices become easy.  It like having a vision and mission statement for your business.  They drive all of your decisions.  Your personal life is like this too.

I have learned not to try to do everything and to let some things go (ie:  my house will not be perfect, as long as the laundry is clean, it’s ok if it’s not folded a put away).  Daily meditation and deep breathing are critical to keeping my priorities straight and my attention laser focussed on what’s important.

Systems are an important part of helping to manage life balance.  Having systems set up will help to keep you on track and not let things creep up on you.  They help you keep your priorities in order and give you something to fall back on when you get off track.

Quotes such as “don’t sweat the small stuff”,  “the sky won’t fall”, and remembering to give daily gratitude for all of the wonderful things in life can also help in the moment.  Whenever I get overwhelmed with life, I stop, give gratitude for anything and everything that comes to mind.  I then remind myself that “the sky won’t fall”, I take a deep breath, step back a moment and start to figure things out one step at a time.

Keeping stress at bay will profoundly help keep you healthy.  99% of all doctors visits are stress related.  Many sicknesses, ailments and diseases are connected to stress.  Chronic stress will wear down your immune system making it hard for your body to fight viruses and will increase acidity in your body which is also a feeding ground for disease.  Make the time and take the time to learn how to balance your life, take care of the most important things and people in your life which includes YOU!

I hope these tips can help you find and maintain balance in your life.

I’m back from holidays.  What a great time.  We went to Peurta Vallarta.  Started at an All-inclusive for 3 days and then off to my friends time-share for a week.  We ate, slept, played and rejuvinated.  One day at the beach, a lady came up to me and commented on what a beautiful family I had.  She noticed how well they were getting along and playing together.  I graciously thanked her, but I was quietly thinking she’d see a whole different side of things at home.  Time away is when you connect as a family.  You have only each other to rely on and yes, my kids did take care of each other, they laughed and played.  It was wonderful.

We enjoyed some amazing adventures.  We rode horses, snorkeled, rock climbed, zip lined through and into rivers, repelled down a river bed, ate lunch on a secluded beach and saw whales breeching not 20 feet from our boat.  We visited little Mexican communities where there are no cars, tv’s or computers.  There are kids, dogs and chickens running around the cobblestone “streets” and everyone smiling saying “hola”.

I chatted with one Mexican and he talked about how little they have, but how happy they are.  I’m not sure why he started telling me about their life, but I was thankful as it was a reminder to be grateful for each day and not to worry about trivial things. 

I was thankful to have a body that allowed me to experience our exciting adventures.  If I wasn’t fit, healthy and strong, I would not have considered doing what we did and what a loss that would have been!

Remember to step out of your comfort zone once in a while.  Do something that makes you nervous and maybe even scares you a little.  It makes you feel alive.  Whenever I think of our 2009 spring campaign at the TWC “In the game and lovin’ it!” I smile, because that is what life is all about!

Now, to the serious bit - IT’S TIME TO CLEANSE.  I’ll be ordering my 30 Day Cleanse package tomorrow.  If you want to cleanse with me starting March 29th, please purchase your package at the front desk allowing for the 4 business days for delivery.  The 30 Day program is  $399 and includes your shakes, cleanse and supplements for the month.  I will personally walk you through the program and the TWC team will support you for the month.   A good cleanse will increase your energy, improve mental clarity and promote sound sleeps while helping you lose weight and inches.

Wishing you great health,
Linda Mallard
Owner TWC

With Easter weekend drawing to a close, I hope you enjoyed some relaxation, memorable moments with family, friends and neighbours.   When the sun came out today, so did the neighbourhood.  How nice it was to see people gardening, talking and laughing.

I meet with new clients weekly to discuss how our programs can help them achieve their goals.  Once we clearly establish their goals, we then look at how they can go ahead to achieve them.  I often take a two-tiered approach.  One is to create lasting change.  Change is hard enough, that when we put the effort in, we want it to last.  The second is to create results fast enough that clients stay motivated to keep going.

Lasting change comes from working on one thing at a time until it feels easy.  Perhaps it’s drinking more water (ie: drink water instead of pop).  Or, perhaps it’s creating more active movement into your day.  For change to be lasting, taking it one step at a time will create more success for you.

The second part is creating a program that will get you results in a timely manner so you feel motivated enough to stick with it.  The important thing here, is that you have a clear direction and support behind you.  Before commencing on a new program or lifestyle change, make sure the timing is right for you to fit in something extra or change your routine.  For example, starting a weightloss program on holidays or during a social time, for example, will create added challenges for success.  Plan for it, communicate it, and create the space for this new plan or endeavour.

 The TWC is your support system along with family and friends.  We are here for you.  That is what we do.  So, please use us.

Want to learn more?  Book a complimentary consultation today.  604.943.8823.

This month, we’ve added a few new programs for you and your friends or family to enjoy:

1. Pilates for Golf and Tennis - an intensive 5 week program participating 2x per week.  Designed to help you get back on the course and golfing better than ever without pain.  Starts April 19th  See below for details.

2. Outdoor Walking and Fitness Program for Women 55+ - a fun program with like-minded women.  Details - posterbootcamp20102

I hope you can join us.  Specific programs such as these are an excellent opportunity to meet other people who like to do the things you do.  This type of environment is key for success.

In health,

Linda

I’d like to open my note today by thanking you for reading my Happy Monday’s.   If there is ever a topic you want more information on, or if you’ve enjoyed an article, please let me know.  These weekly e-newsletters are for you.

This past week has been an interesting one for me.  I wanted to do a cleanse this month.  Spring is a natural time to cleanse or detox the body.  It rids the body of toxic build-up from the winter and helps our body shift from winter to spring.  I LOVE the Isagenix product, but I’ve been using it for 4 years and thought my body needed a change.

So, I decided to do a Yoga Cleanse with Wendy Robertson.   This cleanse is very simple, but like anything it takes time.  With this cleanse, it is ideal if you can remove yourself from daily stress and focus on your cleanse by going away to a retreat or quiet place.   This allows you to rest when you need to, meditate, reflect and completely destress.  If someone told me this is what I had to do to do a cleanse, I would probably never get to it.   

There are two worlds, the “perfect world” and the “real world”.  Waiting for the perfect opportunity before starting something may often equate to never starting.    So, away I went.  I filled out my forms and met with Wendy where she asked me a ton of questions about my reactions to food, my energy levels, emotions  and elimination habits.   She established my “constitution” (in Ayurveda there are 3 constitutions - vata, pita and kapha) and where I’m out of balance.

After compiling the information, we met again and she presented the program to me.  Had I known what I had to do and what it would take before I signed on, I most likely would not have done it.  “Not enough time”, I’d think.  But, I had committed and was going to do this !

So, admist working, family and home commitments I did my cleanse.  I did it 85% really well.  I messed up on some days.  Either I didn’t get enough fluids in me (you drink approximately 17 cups of fluids in a day!!!), or I didn’t make the ghee properly so I had to start that bit the next day, or I burned my Kitchari (a meal of rice and beans and veggies) one night and didn’t have time to make another batch, so I missed that meal, etc, etc. 

The cleanse made me feel tired (this meant it was working), so I was low on energy for the first 4 days and all this took lots of energy.  Preparing food, fitting in epsom salt baths, using the nettie kettle, and preparing special teas for the day.   Whenever I slipped, it would have been easy to drop the program.  But, keeping my goal in the forefront, I simply accepted my slip, and carried on.

With day 7 now complete, I can say I’m further ahead then when I started.  I know the cleanse worked because I’m sleeping better, feel more energized and grounded.  I wasn’t perfect, I went sideways on somedays, but by keeping going and not being too hard on myself, I can say “I did it”.

I took the weekend off the program and will restart today and see if I can do better now that I’ve establised a routine.  The cleanse is a great start to getting healthier, but the key is to maintain some of the healthy lifestyle patterns after the cleanse and not fall back into bad habits.

The  moral of this story is:

1. Don’t wait until the perfect moment to start something.  You do need to create space in your life for something new, but sometimes it’s good just to get going and tweek it along the way. 

2. You may go sideways once in a while, don’t be too hard on yourself.  Simply take a big breath, refocus and get back on track.  Each time, you will get better and better until it becomes a part of your daily routine.

3. Anything worthwhile takes effort and focus.   Having a coach to help keep you on track is important.  I knew I was accountable to myself, but when I received emails from Wendy, I wanted to be able to say I was doing it.  The ego can be a great asset at times!

Remember, all of us at the TWC are here for you.  And not just the team, but your fellow clients as well.  Use us as a support system to help you reach your goals.

In health,

Linda Mallard

 MAXIMIZE YOUR RIDING ENJOYMENT

“To really expect the best out of your horses, you have to expect the best out of yourself,” says Shannon Peters, Grand Prix rider and trainer, San Diego, California.

Dressage Today, March 2009, featured an article on Steffen and Shannon Peters about the importance of staying in shape to be the best you can be.  Steffen has represented the U.S. at many international competitions, including the 1996 and 2008 Olympic Games….. read full article equestriannewsnov09