This video was inspired from two lovely ladies at Pre-Eval who have made incredibly progress in a just a few short weeks on the 90 Day Challenge

It’s important that you watch this video because you want to see what these people have to say about the challenge.

The two lovely ladies at pre-eval are both taking the Transformation Kit and is my personal favorite for someone that is looking to drop 20+ pounds with ease.

Body by Vi™ Transformation Kit
Total Body Transformation

The “Transformation” Kit is packed with the ultimate inshaping and nutritional ingredients to help you see and feel maximum results.

This Kit contains a 30-day supply of everything needed to help transform your body for a healthier, happier you.

Included in this weight loss shakes kit:

• 2 (30-serving) pouches of Vi-Shape™ Nutritional Shake Mix
• an assortment of our Health Flavors, to add flavor variety, and added health benefitsto your shake
• 1 bottle of Vi-Slim™ Metab-Awake Tablets
• 1 box of Vi-Trim™ Clear Control Drink Mix
• 1 box of each flavor of ViSalus NEURO™ Smart Energy (Lemon Lift and Raspberry Boost flavors)
• and 1 bottle of our Vi-pak Omega Vitals capsules.

The Transformation Kit will melt the fat off you and have you looking unbelievable in no time.

 Are you ready to get started?

Click the big green button and get started today!

Remember, the 90 Day Challenge is for EVERYONE.

Here is why I love the 90 Day Challenge.

There are 5 kits to choose from, so whether you have only a few pounds to lose or simply want to get fit, there is a kit that will fit your life style and your goals.

Join the challenge today and get started looking your best.

It’s been a couple months since I wrote about the Kamloops 90 Day Health Challenge and about 4 months since we started it.

We are having lot of excited and inspired challengers that have completed their first challenge and completely transforming their bodies.

I often get emails from women who have lost massive inches around their waist and laugh about how loose their clothes are.

With over 80,000 challenge takers last month (October) there are so many impressive testimonials.

Have a look at Tasha who lost 37 lbs and 37 inches.

WOW!!!

90 Days is long enough to completely transform your body, if you’re willing to work.

Since it takes 28 days to create a habit and 90 days to create a lifestyle, I think the 90 day Challenge is an excellent stepping stone for people to take control of their health.

Tasha is now down 45 lbs and 42 inches and it’s not from a magic pill, it’s because she now has a new lifestyle…

And from the looks of it, this new lifestyle is working great for her. She looks fantastic.

She changed her eating habits, found a support team, stuck to the body by vi shakes and did boot camp style training with lots of intervals.

Part of the 90 Day challenge is to make a consciences effort to improve your health.

Have a look at Angie. Angie was out of control.

In 90 days has completely changed her life. She lost 81 pounds.

Listen to what she has to say.

“My BEST reward is how my daughters look at me—how proud they are—how they brag, ‘I can hug my mom ALL THE WAY AROUND NOW!’ They’ve never EVER been able to hug me properly.”

And it does not stop there, have a look at Sharla.

She is a very pretty lady and after losing 31 pounds she looks amazing.

One of the great parts of doing the Body By Vi challenge is that you are not doing it alone.

We are here to support you.

The Body By Vi family is here to support you.

One of the best ways to reach your health and fitness goals is to do it with friends and family.

Have a look at Julie and Jasen who were semi-finalists in the Body By Vi Couple Challenge.

They lost 97.5 pounds combined and feel SO MUCH BETTER!

“After years of gaining weight, my doctor became concerned. I decided to get healthy—not only for myself—but especially for my family.” – Jasen

If you are looking for a super simple, absolutely delicious, and extremely affordable program…

click the big green button below and get started today.

If you’re wondering what the Delicious Shake Mix is made of, here goes…

The Shake mix is made from 3 different types of protein which the call Tri-Sorb (for 3) Protein

Whey Protein Isolate:

• Easily digested, ‘pure’ protein
• Quickly calms hunger

Whey Protein Hydrolysate:

• Clinically proven to burn fat
• Prevent loss of muscle
• Excellent source of Calcium
• Helps provide long lasting hunger control

Soy Protein Isolate:

• Removed phyto-estrogens (isoflavones)
• Helps reduce C –Reactive protein (helps the heart)
• Non-GMO (not a genetically modified organism)

Protein benefits:

• Helps prevent loss of lean muscle mass & boosts collagen
• Helps you feel full, longer
• Helps fight colds
• Helps maintain healthy blood sugar levels
• Helps blood cells, hormones, and enzymes in your body

Your white blood cells replace about every 10 days. The cells in your GI tract and blood platelets replace every 4 days and your skin cells replace every 24-40 days.

More than 98% of the molecules in the body are replaced each year.

Here is what the Visalus Doctors have to say about the incredible shake mix.

When Dr. Witherly and I created the shake, we wanted to create the perfect ‘meal’ to help people build and maintain lean muscle, burn fat, and feel healthier.

The Tri-Sorb protein blend is a unique blend of highly absorbable proteins.

First we use non-GMO soy that has been processed to remove isoflavones that can impact estrogen.

Why soy?

It is a complete protein, easily digested, and adequate consumption can help the body reduce cholesterol and c-reactive protein.

Studies show that soy can build lean muscle as good, and in some studies better than whey proteins. We then use a whey concentrate, and the newest technology in whey hydrolysate.

This is the most concentrated and ‘clean’ protein on the market today.

The key reason is it builds lean muscle.

The FDA allows it to be called a ‘fat loss accelerant’ as a result..the only protein that can use that claim.

Our proteins have been specially processed to remove fat, lactose, and carbs.

We add in the Aminogen, a patented and clinically tested amino acid to aide protein absorption. Many body builders buy this product in nutrition stores to aid their body. We include it.

The key is that not all proteins are created equal.

If you read the nutritional labels, some will use gelatin to ‘spike’ the grams of protein. Gelatin is great for skin and hair, but not so good at building muscle. Some use milk powder or milk protein. Great for bone health, but not so good at building lean muscle. Some use whey, which is ok, but only about 75-80% absorbed.

So with ours, it’s quality, not quantity…and we absorb more because of our blend.

Audrey Sommerfeld VP of Product Branding Visalus Sciences

If you are looking for more info I wrote a blog post a few month back which has all the details of the 90 Day Challenge that we are proud to be supporting.

Isn’t it amazing how many different ways there are to do things? In yoga, as well as in the fitness world, the form you use can vary depending on the teacher or trainer you’re working with.

But have you ever done a pose or exercise that just didn’t feel good, or made a part of you hurt?

The way you align (or misalign) can be the difference between blissful freedom and risk of injury.

Often in yoga class or in yoga boot camp someone will let me know that their wrist or knee hurts, and I can help them adjust in such a way that the pain completely leaves. To me, and to those who discover the power of good alignment, this is an incredible thing to learn because it makes your practice a lot more enjoyable AND effective!

There are ways to position your body that feel good and are incredibly therapeutic.

Also, when you do yoga or work out with a positive intention in mind, you’re going to have a much better experience and bring greater benefit. Alignment includes your attitude, so remember to make your practice meaningful and center in using your breath.

In Anusara® yoga, we use the Universal Principles of Alignment™ to create an optimal flow of circulation and range of motion that is delightfully healing. The Universal Principles of Alignment (UPA) weave intention and technique in an elegant system that can be applied to anything, on and off the mat.

In this article we’ll focus on applying this alignment to Push-Ups and Downward Dog, with a focus on the happiness of your hands and wrists. To be clear, this isn’t the “Only” or “Right” way to do these poses, rather, this alignment is one way that works very well to stay safe and feel satisfied.

Powerful Push-Ups

Let’s look at common misalignments and optimal alignment in Push-ups, as well as some variations to spice up this exercise.

Common misalignments include:

• Hands turned in or out, inner hands lifting
• Head hanging down, shoulders rounding forward
• Hips and lower back either rounded up or sagging down
• Trying to do the exercise with only the arms rather than the whole body
• Hating every moment of it

Why do these matter?

Well, if your head hangs down your shoulders are likely to roll forward and be compromised. If your hands are turned or lifting, your wrists are likely to hurt. If your hips hang down your lower back isn’t being supported. If you’ve got a punishing mindset then it can feel like self-abuse.

And all of these misalignments make the exercise SO much harder and less effective.

Key Optimal Alignment Tips for Push-Ups:

• Check your hands and wrists (see focus on hands and wrists on opposite page).
• Keep your head in line with your spine and the fronts of your shoulders lifted back.
• Integrate by drawing legs and arms towards the midline so that your whole body participates and feels strong.
• Keep the tops of your thighs lifted, and scoop your tailbone down to tone and power your core.
• Smile! (This can be an inward or outward smile, or at least let yourself laugh a little at how hard it is while you grunt.)

Many women shy away from push-ups, underestimating their own ability to build strength and stamina.

However, integrating aligned push-ups into your practice not only benefits your upper body strength, but also your core (abs, back and pelvis stabilizers) and legs. In addition they increase your cardiovascular endurance and give you more energy and ability to do the things you want to do!

Here Are Some Fun Push-Up Variations:

Putting your hands on a bench, fit ball, chair, or even a wall, makes this exercise easier. It’s a great place to start or to challenge your core in a different way.

Lift your feet up for more challenge!

Love the one legged push-ups!

Alignment for Hands and Wrists:

Anytime your hands are flat (like in push-ups, plank, cobra, down dog, etc.) you can use this alignment to keep your wrists safe. It’s a good idea to practice this in a non-weight bearing pose first, like putting your hands on a table and doing this as your read.

Start by taking a deep breath, getting tall, and sliding your shoulders sweetly back.

1. Foundation: Place your hands with wrist creases parallel to top of mat, (or edge of table) 5 fingertips and 4 corners of hands (as shown here) pressing firmly down.
Keeping that:
2. Muscular Energy: Without moving your hands, hug your forearms toward each other and draw your hands toward your body to tone the undersides of your arms. You should feel like your arms are plugging into your heart.
Keeping that:
3. Organic Energy: Extend from your heart through the bones of your arms, all the way out through all 5 fingertips and all 4 corners of your hands. This balances the engaging, integrating aspect of Muscular Energy, allowing you to feel more freedom in the pose.

How To Do A Delightful Downward Dog

In many yoga practices this is the most frequently visited pose. I sometimes think of it as “Home Base.” It can be a joy or incredibly awkward, depending on how well you know how to align.

Common misalignments are very similar to push-ups, such as lack of awareness in the hands, slumped or collapsed shoulders, rounded lower back, not using the whole body to do the pose, and thinking “Oh no, not dog pose again!”

Optimal Alignment in Downward Dog

• Align your hands precisely, outer edge of the shoulders in line with the center of the wrists.
• Start with your knees bent, especially if you have tight hamstrings – this allows you to keep your lower back long and NOT rounded up.
• Create space with your breath by lengthening from your hips to armpits, and draw your shoulder blades onto your back.
• As you integrate your arms toward each other, also draw your shins toward each other keeping the feet hip width apart.
• Keeping the knees bent, send your inner thighs back without letting your knees roll in. Doing this creates space in your back.
• Keeping the lower back long and not allowing it to round up, scoop your tail bone toward your heels so you feel your lower belly tone and lengthens the lower back.
• From your heart, stretch down through your arms and hands, and from your heart, extend up and over your hips, down through your legs bringing them as straight as possible without letting the lower back round. (This means if your hamstrings are tight you might keep your knees slightly bent in down dog.)
• Breathe and think peaceful thoughts, even if the only encouraging thing you can manage is “Well, at least we’ll move to another pose soon.” Or, “Whew! This pose is a welcome rest!”

This is Downward Dog at the wall - a great way to start learning the alignment and strengthening your wrists if you have injuries.

Alignment as Therapy

If you’re fully in optimal alignment you shouldn’t have any pain, in fact, whatever you’re doing in good alignment should feel GOOD. You’ll more likely be able to notice the life energy that we cultivate in yoga, Prana, flowing through you and nourishing your whole being.

It’s this feeling of happiness and health that draws us to yoga.

If your body hurts it’s telling you something is off, so please listen to it.

Sometimes the tiniest adjustment or a certain stretch is all it takes, and sometimes a full yoga therapy session is in order to identify and shift held patterns of misalignment.

Either way, learning how to optimally align can make all the difference and give you incredible freedom so you can enjoy your practice and life that much more!

We all want nice, flat bellies, but is doing hundreds of crunches the solution?

There are so many exercises to strengthen the core, and it’s important to remember that the abdominal muscles are only part of what makes your core stable.

Here’s some wisdom from the Kamloops Yoga Boot Camp files, and some insight into why we do the things we do.

Slimming Down

First of all, if you have a bit extra hanging out around your belly, targeting your abs is not the most effective way to lose weight.

In fact, big compound movements (that involve many big muscles) are going to help you burn fat, while you could do crunches forever and not lose that many inches.

Ab exercises tone the muscles, but don’t burn a ton of calories. You want to make the big muscles in your body stronger as they’ll do a much better job at that.

So if you’re wanting to slim down, your best bet is to combine strength, interval, and cardio training with core work (plus a solid nutrition plan). Just like we do in camp.

Squat jumps and burpees are your friends!

Plank vs. Crunches: The Best Ab and Core Exercises

When it comes to toning your abs, plank is one of the BEST exercises you can do.

Sure, crunches can help because they put your abs through a range of motion that contracts the abdominal muscles… However, while crunches actually enforce the lousy slouching position we tend to fall into, rounding the back and shortening the front body, plank asks you to use your whole core (back muscles as well as front).

Plank also teaches your core muscles to hug IN to support you.

And really, isn’t that just what you want your abs to do? You want them to move inwards, creating the hourglass shape that we’re looking for as women.

We do forearm plank (forwards and to each side) in almost every yoga boot camp class. We do this because it’s one of the best exercises for your core stabilizing muscles, AND it tones your abs better than crunches.

Yes, we do some crunches too, but they aren’t our main focus, and we generally do a back strengthening exercise right after to create balance and enforce healthy postural alignment. By the way, as far as crunches go, bicycle crunches work more of the abs than most others. No wonder these are the main crunches we do, eh?

What’s cool with plank is that you can feel yourself get stronger and holding plank for longer actually gets easier as you practice it.

As far as overall core exercises go, we do so many exercises that involve the core. In fact, just about every exercise can be a core strengthener, because you learn to use your stabilizing muscles in everything you do. From movement prep to plank rows, twisting lunges to push-ups, your core assists in it all, and you can use all of these to tone and develop your core.

When you engage your core in alignment, you not only create a healthy habit that helps you look good, you will also feel more confident, carry yourself more brightly, and decrease risk of injury.

So, how ‘bout it? Ready to do some forearm plank?

What is your favourite core strengthening exercise? Please leave a comment below and share!

Starting THIS WEEK, I’ll be teaching a Core Strength Yoga class from 5:00-6:00pm at Let’s Move Studio in Kamloops.

What you’ll get out of it:

• A reminder to center in and set intention
• A playful and mindful yoga practice
• Core, upper and lower body strengthening and toning
• Alignment focused instruction woven with an uplifting philosophy
• A rewarding workout balanced with the wisdom and physical benefits of yoga

(This class is open to all levels of fitness and yoga, and both men and women are welcome. You can also drop-in, no registration necessary.)

Because it is taught from the heart of yoga, this class is creates a safe and supportive space where you can have fun and center in while you connect with your body, cultivate strength and develop greater core stability.

Why do you bring in fitness exercises – why not just strong yoga poses?

Good question!

For the most part, it IS a strong yoga class. We’re just pulling some elements of fitness in, such as different lunges, different ways to do plank, and <gulp> push-ups!

If you find this intimidating, take a deep breath.

Remember, modifications are ALWAYS welcome and offered in yoga, and the same thing goes here. Do push-ups or plank on your knees for as long as you need until you can try a few off your knees. I have lots of experience helping people modify, so don’t let your mind psyche you out – this class is perfect if you need to build strength in a self-honouring way!

And, don’t worry. There won’t be that many push-ups.

There are many benefits of fitness exercises that can be invited to contribute to your yoga practice. Also, the attitude of self-honouring and kindness that yoga inspires is such an excellent way to approach working out.

Though you can do a strong yoga practice to create strength and toning, often there are fitness exercises that strengthen and tone your body faster than you might get with yoga.

One of the reasons for this is that, unless you’re an experienced yoga practitioner, sometimes fitness exercises are more accessible than difficult arm balances and very subtle core work in yoga poses.

We’ll still work on some fun yoga moves – no doubt about that – we’ll just weave them in with things you might not be as familiar with in a yoga setting. But in a yogic way.

Depending on who you are and what the pose is, sometimes it’s simply easier to get your body into fitness positions, so you can get a lot out of this aspect in that way.

To me, as long as you’re doing any beneficial exercise in alignment and with a mindful attitude, it can be a positive contribution to your yoga practice.

The fitness exercises we bring into class also allow you to develop strength in your muscles differently precisely because the approach varies from the yoga poses your body is used to.

And, of course, much of this class WILL be a strong yoga practice, it’s just that you’ll find a few typical fitness elements integrated as well.

When you combine fitness, with intention and alignment, into your yoga practice, it can be a wonderfully effective way to strengthen, tone, and get a great workout in a balanced way. Plus, as you increase your capacity of physical power and stability, it helps you to channel those elements into your yoga practice so you can play more fully there.

Find out more about What Strength Training Can Do For You Yoga Practice.

Going Beyond The Physical with Yoga and Fitness

Beyond the physical level, feeling strong, toned, and confident in your body allows you to focus even more mentally and clear out anything that isn’t serving emotionally. When you feel strong, you are more likely to gracefully move through the challenges of life.

Also, when you infuse your breath with loving kindness and an uplifting attitude as you get a great workout, you will receive the benefits much more fully.

Often people work out with a grudge, with an attitude of frustration and punishment, or get down on themselves as they look in the mirror. These feelings aren’t helpful and can cause harm on many levels.

Instead, by bringing fitness into the realm of yoga, you can choose to smile inwardly, even if you don’t feel like you’re doing as well as you’d like. You can practice self-acceptance and be in a supportive environment. This is like getting out of your own way, and then you can open up to receive the goodness of the practice, and more easily create any transformation you are choosing for yourself.

Join me this week for Core Strength Yoga from 5-6pm at Let’s Move Studio. No registration is necessary – just come on in!

ALL levels of fitness and yoga are welcome, and this class is open to both women and men in a totally supportive and safe environment. Come out and PLAY!

Are You Intimidated?

If you said “Yes”, you’re not alone. But you don’t need to be.

Why? Because this is different…

Here’s why the Yoga Boot Camp is so different and what makes it safe and accessible for women of all ages and fitness levels.

Many women feel intimidated by exercise and, yes, yoga. You might think you’re not flexible enough, strong enough, fit enough, young enough, or even brave enough to cut it.

But, if you can simply decide to show up and do whatever you are able to do each day, you absolutely CAN get a lot out of this program and enjoy it, realizing you’re capable of much more than you thought!

One of the best things about this program is how varied our group is!

We have women everywhere from ages 16 to 62. We have ladies who need to lose a lot of weight, those who just want to get stronger, and even athletes looking to take their game to the next level. Many women who start the program have never done yoga before, and maybe have taken months or even years off from working out.

How do all of these widely different women work out together? Well, when you come to Yoga Boot Camp, you learn how to move at your own pace and do the exercises and yoga poses that are right for YOU.

We focus on safe, optimal alignment; on moving deliberately so that you become more in control and at peace with your body. We offer modifications for every pose and exercise.

Take push-ups for example: some women can do them off their knees in full push-up form, but most of the women who come to camp start by doing push-ups on their knees, or even on a bench or wall. Some women do more reps, some do less. Some run, some walk.

And everyone is supportive of the rest of the group, because if you’re being honest with yourself and doing your best, then you’re adding to the integrity of the group. You’re also, very likely, and inspiration to someone right next to you at camp, even though you might not realize it!

The important thing, and the element that really stands out with the influence of yoga, is that this is a self-honouring practice. When you show up and give 100%, whatever that is each day, you absolutely will see improvements in your strength, confidence, and enjoyment of life.

So, now that you know all of this, are you still intimidated?

If you still say “yes”, that’s okay. Perfectly normal. But here’s the real question: are you more willing to give it a shot and commit to the personal transformation you want for yourself?

Because, now that you know you CAN do this, you’ll find that the intimidation goes away during the first week, and you end up having a lot of fun!

Click here to find out more about our MORNING and EVENING Yoga Boot Camp Programs and registration!

You can also watch this video and learn more about camp from some of the women who participate!

Here are 3 tips, including specific alignment, that can help your hamstrings stay in great shape; safe and happy!

Tip 1. Keep ‘em Stretched:

Be sure to warm up your hamstrings with movement prep before working out, and stretch IN ALIGNMENT afterwards.

How? Well, whatever stretches you do, use the following alignment for optimal circulation and safe, effective stretching. If you’re unsure of this alignment, come to a yoga class or Yoga Boot Camp to learn – it makes a big difference!

First, with awareness hug your muscles to the bones so they feel strong and integrated.

Keeping that, widen your inner thighs and femurs back and apart – this will widen your pelvic floor while aligning your hamstring fibers for a safer stretch and creating the natural curve in your lower back.

Keeping the sense of integration and width, scoop your tail bone down and forward which draws the buttocks down and somewhat shortens the hamstrings so they are safer as you stretch. When you do this you’ll also feel your lower belly tone and your lower back lengthen.

Keep all of these actions and EXTEND from your pelvis out through your feet as you breathe into your stretches.

Tip 2. Keep em’ Strong:

Many exercises and yoga poses help to strengthen the hamstrings. Specifically, lunges are awesome exercises for hamstrings. Do all of the alignment mentioned above while you exercise to keep your hamstrings happy.

Tip 3. Hug ‘em In:

The “Hamstring Hug” as I like to call it, is actually a version of the yoga pose Supta Padangustasana.

Don’t worry about the Sanskrit, all you have to do is lie on your back, use the alignment in the first section on stretching, and then lift one leg up towards the sky. Interlace your fingers behind your thigh and push your leg AWAY from your chest while you also push your other leg more strongly into the floor.

If you have any ‘hot spots’ or strains in your hamstrings, put your hands on that spot and hug your hamstrings into the bone as you push your femur away from you. This is incredibly healing, so do it every day or more often, each time your hamstring talks to you asking for attention. If your hamstrings are injured, using optimal alignment is key, with emphasis on the tail bone scoop and extention.

If you apply these three tips with the alignment, your hamstrings will smile!

Why is it called “Boot Camp?”

Well, we combine a consistent practice (ideally 3 to 5 days a week) with empowering workouts.

The fitness element can be as intense as you want it to be, but ALL levels of fitness are welcome as everything can be modified so you work safely at your own level. We call it Boot Camp because you commit to a set period of time where you dedicate your efforts toward making whatever personal transformation you want in your body and life.

Click here for Easy Online Registration

What’s the schedule again?

Morning Yoga Boot Camp (at Let’s Move Studio in Sahali):

Time: Monday thru Friday 5:45-6:45am.

You can choose to come 3, 4, or 5 days per week to the Morning Yoga Boot Camp.

Our Evening Program is on holiday until the Spring, however we have the following public classes you can drop in to if the Morning time doesn’t fit your schedule.

NOTE: The completeness and progressive intensity, as well as the supportive nature of the Morning Yoga Boot Camp is the best way to go if you want to get the full benefits of transformation and the healthy lifestyle this program brings. And remember, it’s open to all fitness levels, so we highly encourage coming to the full camp!

Is it Inside or Outside?

During the winter and colder months we are inside with our rockin’ workouts and oh-so-good yoga practices.

In the Summer and warmer months we are outside whenever weather permits.

How much does it cost?

That depends on the program you choose. Click this link to see the current options for registration: Yoga Boot Camp Pricing

How do I sign up?

Registration is easy, and you can pay online or in person. Just click here to register: Yoga Boot Camp Registration

Is there a nutrition program?

Yes! We provide recommended nutritional plans that help you get the most out of your efforts and are happy to work with you individually to help you find an approach that is right for your body and lifestyle.

Is there a student discount?

Sure is! Here’s the options we offer for students:

- There are a limited amount of Scholarships that include a full 50% off our already discounted Early Bird price in exchange for some volunteer work. This is for ladies who are willing to dedicate themselves to their own personal transformation and to contributing to the positive experience of the program. You have full access to all of the classes with this scholarship.
- We’re also doing a 4 for 3 promotion right now (for the Fall and Winter sessions) where if you get a group of 4 girls together you can come to camp for the price of 3, with the savings split up and distributed amongst the group. For our 3 day per week program that means each of you pays only $135, rather than the regular $180 (plus HST).
- A 10% discount can be also applied for any single student towards any of our programs.

To get a student discount applied to your camp, please choose the program you want and then email Katrina to arrange for student discount and payment: gaiayoga@gmail.com

Still have more questions?

Check out our FAQ page, email Katrina at gaiayoga@gmail.com, or call Katrina or Casey at 250-374-6493.

If you’re feeling a little (or a lot) intimidated, read this: Are You Intimidated By Boot Camp?

What do other people say about Yoga Boot Camp?

“Since starting yoga boot camp in the evenings I’ve been receiving comments about how “sparkly and glowing I look”. I feel more alive, full of energy and productive after only 3 weeks of YBC.

I am also stronger and more flexible, I have been re-introduced to muscles I forgot I even had. I go at my own pace and my own pace is perfect! Thanks for offering YBC at a time and place that works for me. 3 days a week is a good fit, pushes the time boundary but is not undo-able.

I feel more in control of my life, more clear headed, super woman! In gratitude.”

- Sandi

“I have participated in 3 sessions of Katrina’s yoga bootcamp. With the passing of every day, waking early each morning became easier and more invigorating.

Because of Katrina’s encouragement, loving nature and skillful knowledge, even the most challenging of exercises were achievable, and yes…even fun! The group of women in class were truly amazing and very encouraging!

I highly recommend yoga bootcamp to anyone who wants to challenge themselves to be the best that they can be – physically, mentally and spiritually.”

- Darlene

“I really love going to the Yoga Boot Camp. I have been attending regularly for one year and have been able to see physical and emotional changes in myself.

When I started, I couldn’t do a push up off my knees or do certain stretches with out blocks or many other exercises. I now can! Katrina is encouraging and honours everyone at whatever level they are at by giving modifications up and down. I feel like I get a well rounded exercise regime that works. The time may seem early but then your workout is done for the day all before work.

I enjoy boot camp so much, that I regard it as my time and I don’t want to miss it!”

- Jody

“Yoga Boot Camp has been such an amazing experience for me, it has not only helped with a physical transformation but also a mental one. There is so much support and love during your classes you can’t help but to excel.

Working out used to be something I’d procrastinate and dread, now boot camp days are my favourite! The positive encouragement in person and through emails keeps you inspired to be healthy at all times. The combination of an intense workout with yoga couldn’t be more perfect. Yoga is the reward for pushing yourself to do your best, and doing the hard work out makes it easier to relax for yoga.

I feel better both inside and out, can’t wait for the next round of boot camp!”

- Leah

“With katrina’s energy, enthusiasm and complete passion for teaching, you become instantly hooked on her classes.

It’s not only a physical transformation, but mental and spiritual. I have been so inspired by the women around me. We have a great time…the tunes are amazing!!!!! Lots of laughing, and grunting, and sweating!!! Best workout I have ever had!!!!!! Thank-you Katrina. You inspire me……….Namaste…… Blessings…”

- Lisah

“I have found the “perfect match” in your classes. I love the challenge to be more than I thought I could be, I love the mix up of your delivery which keeps my interest peeked with the focus of the routine which keeps my motivation high, I love the integration of the key components of aerobic, strength, and stretch, I love greeting the sun each morning and meeting with my comrades each day and you and the bootcamp stimulate my positive day. Namaste.”

- Iris

“Thank you so much for always keeping us engaged with ideas for our fitness while we are away or between camps and our nutritional well being. Thank you to Casey as well for sharing the products from the new 90 day challenge program.”

- Sherree Bryan (Morning and Evening Boot Camp)

“Yoga Boot Camp has given me the kick start I needed to change my body. My family say I am much more relaxed and calm. I hope I can continue on this path.”

- C. Bowman

“I appreciate the value of learning how to do Yoga poses correctly and gaining a proper stretch…”

- Wendi

“I have been impressed with how you are able to correct (body position, form etc) without demeaning or discouraging the person who is making the effort.

I feel as though you are looking after us and reminding us someone cares about how we as mom’s, working women, women, aunts, sisters, grandmothers etc are looking after ourselves. My impression has been that you allow us to indulge those few cool down minutes, to relax and be pampered without feeling guilty for taking a little time.

By the way, from a-rank-beginner-never-ever-done-yoga-before-in-my-life, your descriptions of the yoga postitions are spot on, while still using an economy of words. I can almost do exactly as you describe without frantically looking around to see what the heck you’re talking about! At times, I have even taken my glasses off and simply followed your instructions. That is a real talent.”

- Michelle

“This journey has been such an amazing process thus far and I’m so happy to think that sharing my story may help someone else who thinks they can’t do it, because if I can do it anyone can!

Thank you for bringing Yoga Boot Camp into my life by taking a chance on the evening classes! Danica is great and I’m loving the changes I’m already seeing!”

- Nonie

Register today for this unique, inspiring, and empowering WOMEN’S ONLY program. You’ll be glad you did!

Kamloops Photography by Nat Anfield

Are you feeling like you need a change after all the festivities of summer?

Or, let me ask you this, have you had a moment of overload and said this classic line to yourself at any point in the last month? “Oh, I’ll never have ______ again!”

Yeah, we all think that from time to time, though it seldom happens that we “never” have it again, at least we know there’s a need to make a change.

For me, though the beauty of the Caribbean was amazing, the food was so heavily cooked with poor quality oil that by the end of a week I was sick of Mexican food, thinking to myself “I’m not eating anything else cooked in that nasty oil!”

I just felt so toxic from fatty food and not enough veggies as they were hard to come by. And I don’t even drink, so I can’t imagine what most of the people who go to Cancun area to party feel like when they leave!

TOXIC OVERLOAD AND CLEANSING

When you cleanse, you allow your body to process and release the harmful toxins and excess in your system. Our environment and daily habits can create a huge build up of toxins in our bodies.

Pollution, bad eating habits, alcohol, non-organic food sprayed with chemicals, and plain old stress all contribute to creating toxins inside your body.

Cleansing is also a good way to help your body lose fat, as extra weight tends to come from not so great food and habits.

Fasting and cleansing help you to detox and clean out your system.

But there are as many approaches to fasting and cleansing as there are approaches to nutrition, so it’s super important for you to decide what is best for you.

As a general rule, you want to enter into a cleanse and come out of it very carefully – don’t go from eating fast food to cleansing, because it won’t be very much fun at all.

You also want to figure out how much of a cleanse you’re ready for. When you cleanse deeply such as when fasting with juice and broth or using very cleansing herbs, it’s a good idea to have a pretty open schedule. You can sometimes feel tired and sick at the beginning of a cleanse and it’s important to give your body time to process as it needs to.

For me, because my schedule is about to pick right up with the start of the next session of yoga boot camp, I’m not in a position to do a deep cleanse or fast.

My approach right now is to simply eat very clean, and to not eat as much as I usually would. This will give my body a chance to get rid of the nasty oil and excess from my trip… Sort of like an internal holiday for my organs.

IMPORTANT FOODS FOR CLEANSING

If you just want to do a mild cleanse, consider eating very clean for a few days to a week. This alone can make a huge difference!

SUPER IMPORTANT: Drink LOTS of pure water when cleansing. Your body can’t detox if it isn’t hydrated.

When choosing to eat clean, these are some recommended foods:

-Green Leafy Vegetables (esp. kale)
-Non starchy vegetables (broccoli, celery, asparagus, zucchini, sprouts, seaweed, etc.)
-Fresh fruits
-High fibre foods (veggies, whole grains such as brown rice, flax seeds)
-Lean Proteins
-Fresh herbs
-Green Smoothies

Note: Buy organic and local as much as possible, both to lessen the amount of toxins you consume and also to know that your food contains as much nutrients as possible.

A WEEKLY FAST

One great way to give your body a break and consistently allow yourself time to detox and stay clean internally is to do a weekly fast.

What this means is that one day a week you choose to eat a lot less, and eat very clean that day. Focus on organic fruits, vegetables, juices and broths.

Having a day where you eat a lot less, drink lots of water, and give your digestive system a break is super helpful for anyone, and can be a great way to help you lose weight. If you have a cheat day or over do it at any time, you might consider following that up with a fast day.

HAVE A PLAN FOR AFTER YOUR CLEANSE

Having a plan for after your cleanse is a really good idea. Know what kind of nutrition plan you’re going to follow when you ease out of a cleanse.

If you want to lose weight or lean up at all, check out the 90 Day Challenge, as it is an incredibly effective, tasty and affordable way to go for your goals.

After I take this weekend to eat simply and clean out my system with fruits, veggies, and high fibre foods, I’ll be re-starting my 90 Day Challenge. I seem to have fallen off the boat entirely with it over my vacation, even though I was very grateful to have the shakes when I couldn’t find food I wanted to eat.

YOGA AND EXERCISE

If you’re doing a deep cleanse, you may need to back off your physical activity somewhat. However, during any cleanse you want to be sure you’re doing some exercise. Listen to your body, as always, to decide what level is right for you.

With a more gentle cleanse, intense exercise should be fine – in fact it can help a lot to sweat out toxins, increase your circulation, clear toxins through your breath and get your blood and lymph flowing.

Yoga is particularly helpful as many of the benefits include natural detoxification and immune support. Twists and poses that gently massage the internal organs are especially cleansing.

I hope you got some good info out of this and perhaps are considering cleaning up your diet a bit.

I’ll be stocking up on fruits and veggies at the Farmer’s Market. Maybe I’ll see you there!

Have a fantastic weekend!

Katrina

P.S. September’s Yoga Boot Camp session starts on Tuesday! I’m getting excited for the fresh start of Fall and all the exciting new elements we’ve added into our program. These classes are an EXCELLENT way to stay inspired and focused in order to live a healthy lifestyle and enjoy life to its fullest!

Click here to find out about yoga boot camp!

When you use ingredients that come from local farmers and naturally lend themselves to the present cycle of nature, you will almost always be consuming food that has more nutritional value and is pranaful (containing the vital energy of life!)

General Examples of Seasonal Foods:

Spring/Summer: Lighter more cleansing foods, lots of fresh fruit and veggies
Fall/Winter: More hearty, warming, comforting foods, root vegetables and soups.

Instinctual Eating

But what about your own personal cycles?

What your body needs and asks for can change gradually or suddenly. Listen to your cravings and learn how to read them. For instance, if you’re wanting something sweet, your body is likely asking for the mineral and sugar content of a certain fruit

Though sometimes a craving for sweets can be mistaken for a dire need to eat ice cream, it’s generally not what your body really wants. Think about what a natural source of what you want is and match your craving to whole foods as often as possible.

When listening to your body, learn to align with your healthy intentions. If you’re craving salt, rather than getting a bunch of empty calories like French fries or chips, add some Celtic Sea Salt to your meal instead. The minerals in the Celtic Sea Salt will actually feed your body while the poor quality salt and oil in the chips or fries would deplete it.

TIP: A great way to get in tune with your body is to record what you eat and how it makes you feel. Also, take note of your environment and attitude when you eat and how that influences your physical feeling. Taking your time with your food will feel different than a rushed meal or one eaten when you’re angry vs. feeling content and peaceful.

My Personal Story of Cycles and Change:

I’m fascinated by my body’s ability to let me know what it needs and what it doesn’t want. And sometimes these can be the same foods that are in one month and out the next.

For example, I used to thrive on avocados and tortillas. It was so simple to take a wrap, add half an avocado, maybe some tomatoes and lettuce, Celtic sea salt and fresh ground pepper, and call it a meal.

This worked for me for years, then a few months ago I went through a phase where my body didn’t want fats like avocado and almond butter at all. I just felt terrible when the same foods used to make me thrive! And now I’m slowly reintroducing avocado, happily, but with caution and really being mindful as to how my body responds.

More surprisingly, I’ve actually just started eating meat again for the first time in about 7 years. After craving it for over a month I decided that was a strong enough signal and brought home some grass fed, hormone and nitrate free beef from the Farmer’s Market.

It is taking some adjusting for my digestive system to figure out what to do with the meat again so I’m starting off really slow with small amounts of meat. I have noticed better overall energy, so that’s exciting. At the same time, I know at some point my body may ask to go vegetarian again.

What is currently working really well for me is two protein shakes a day with fresh fruit or superfoods, and two meals a day. I wonder when I’ll have my first hamburger… Will I be smart enough to have a salad with it, or will I do the empty calorie thing and get fries. I guess it depends on how well I’m listening and interpreting my body’s signals.

Eating with your Intuition

This “Instinctual Eating” is really going with the flow of what is right for you in each cycle of your life.

I’ve tried everything from fast food in my teenagedom to raw food and vegan. Things change as we evolve, and one of those things is your body’s nutritional wants and needs. When you listen to your body and learn how to choose healthy foods that go with what your body craves, you might be surprised how well it works!

What is working for you right now? Please leave a comment below and share with us!