One of the most important things about your workout is how you refuel. In Yoga Boot Camp, because we’re working out first thing, your post-camp shake is also breakfast.

You get huge benefits from starting off your day with a shake for a number of reasons:

1) By starting off your day with a nutrient-rich protein shake for breakfast, you are less likely to consume as many calories during the day because you balance your blood sugar first thing.  

In fact, you could consume half as many calories in the day just by making this one change. On the other hand, if you start off your day with cereal, toast, bagel, muffin and such, it actually can make you eat way more during the day because you’re on a blood sugar roller coaster ride. Having a nutritional breakfast with plenty of protein is also a very good way to help regulate insulin levels, and many people have said this has helped them reduce diabetes concerns.

2) Having a protein shake after working out helps you build muscle and burn fat.

If you don’t replenish after working out, your body can actually begin to process your muscle for food! Talk about sabotaging your exercise. After you’ve worked hard, your body wants protein and sugar. My favorite shakes combine fruit for sugar and high-quality protein that is specifically designed to burn fat and build lean muscle. More on that in a minute.

3) Protein shakes are an excellent way to get highly absorbable nutrients into your body in a hurry.

They are convenient, can be super tasty if you get the right protein, and provide a balanced meal that is lower in calories than most breakfasts. Depending on what you put in the shake, this could actually be the most delicious way to have a very healthy meal.

Here are my two favourite shake recipes, and variations:

#1 Green Smoothie:

I have a green smoothie every single day. It is an excellent way to get green leafy veggies into your body in a way that is easily assimilated by your system. They also taste amazing! If the green color freaks you out a bit, start small. Just add one leaf of lettuce, or a small handful of spinach to start. Then slowly add more…

Blend the following:

- 1 cup pure water
- ½ cup to 1 cup green leafy veggies (romaine lettuce is a good place to start because it’s sweet, however you can add anything from lettuce to spinach, kale, collards, chard, cilantro, nettles, and any other green leafy veggies you like)
- 1 cup fresh or frozen fruit (my go-to fruit is frozen berries and half a banana, but you can use nearly any fruit. Pear, peach, and mango are especially good.)
- 1 serving protein (I use the ViSalus shake mix because it tastes amazing and my body really likes it!)
- Superfoods (optional) I often add a teaspoon of alfalfa, olive leaf powder, super greens (e3 Live, blue-green algae, spirulina, etc.), and a small amount of kelp powder for trace minerals and thyroid support (kelp is rich in iodine).

Tip: If the green smoothie tastes too ‘green’ for you, add more banana. If your blender isn’t all that powerful, stick to lettuces and spinach rather than collards and kale – they’re easier to liquefy.

#2 Chocolate Banana YUM!

Blend the following:

- 1 cup pure water OR ½ cup water and ½ cup almond milk (add more liquid if you want it less thick)
- 1 frozen banana (I peel and freeze ripe bananas. It’s easiest if you break them into smaller sections before you freeze them. This way you can also do half a banana for less calories, or to make the shake as a snack.)
- 1 serving protein (I generally use Vi-Shape or Life’s Basics for this one.)
- 1 serving Amazing Grass Chocolate Greens Superfood (Available at Nature’s Fare or on iHerb.com for a discount.)

Tip: If I’m not having the chocolate shake after a workout I often put a scoop of hemp hearts in it. Though your body doesn’t really want fat after an intense workout, if you’re having this shake as a second meal or snack, the hemp hearts are rich in omega 3 essential fatty acids, which is very important for overall health. (Cost-co sometimes has hemp hearts at a discount.)

How to Pick a Great Protein:

I’ve got to say, I’ve tried a lot of different protein shakes. Some are amazing, and others taste (and feel) horrible.

So, I thought I’d share my own observations with you, and perhaps help you avoid some of the mistakes I’ve made in the past. There are also some things you want to watch out for in low-quality shakes and proteins.

Top 4 things to STAY AWAY from in protein shakes:

1. Any high-fructose corn syrup or similar sweetener
2. Aspartame (actually breaks down in your body as formaldehyde! Be sure to stay away from diet sodas and other beverages that include this sweetener.)
3. Genetically Modified foods, especially soy. Most soy, corn, wheat, and canola is genetically modified unless otherwise specified or organic. NON-GMO soy is okay, and depending on how it’s processed can be a high quality source of protein. However, stay away from any genetically modified soy as it has been linked to infertility and other issues. Look for non-GMO foods so you’re sure they’re safe: nature knows best!
4. Cheap proteins sold in Walmart, Cost-co, or other discount stores. Now, Cost-co sometimes has some great finds, but for the most part their supplement section consists of low-grade brands. This is food we’re talking about here, so be sure to get high quality protein, and apply that rule to any other food and supplements you put in your body.

Proteins I recommend, use, and love:

So, now that you know what not to get, and have some ideas for delicious shakes (truly, the recipes are endless – I just gave you my go-to shakes that I constantly have and love), now let’s look at some high-quality proteins that taste great!

After years of trying different proteins, here are the ones I recommend:

#1 ViSalus Vi-Shape Shake Mix

This is hands-down my favorite protein. Here’s why:

• It’s formulated by top doctors and scientists specifically to burn fat, build lean muscle, and support optimal health.
• It is highly absorbable and designed to enter your blood stream in about 20 seconds.
• It combines two types of lactose-free whey with non-GMO soy. They call it TriSorb protein, and it’s an excellent source because it’s so highly absorbable.
• The non-GMO soy is processed to remove the isoflavones, which carry phyto-estrogens. This is important to know because often people want to stay away from soy because it has been reputed to cause hormone issues (especially genetically modified soy). By removing the isoflavones, this makes the soy safe and highly beneficial to the body.
• It includes fiber, vitamins and minerals.
• It tastes amazing!

The Vi-Shape is part of the 90 Day Challenge, which is the most popular and effective nutrition plan we’ve found. Check out the article below, or ask me about the 90 Day Challenge and I’ll hook you up with a sample of this super delicious, high-quality protein.

Click here to read more about the 90 Day Challenge program.

#2 SunWarrior Sprouted Rice Protein

If you’re vegan or want a high quality vegetarian source of protein, SunWarrior is an excellent choice.

• It’s raw and sprouted, and therefore complete with enzymes
• It is the least chalky of all the rice proteins we’ve tried
• Note: you need to mix this with something else. If you just drink it on its own, you’re not going to be impressed with the taste.

We retail this protein because it is very hard to find in Canada. If you live in the states, you can order it online. For those of you who are local, your best bet is to ask me for some, as we keep our prices as low as we can. Chocolate and Vanilla flavours available.

#3 Life’s Basics Chocolate Plant Protein

I order this online, and it’s pretty darn good in a chocolate banana shake. It’s a good idea to rotate any food, so I use this to switch up my proteins.

• Plant based protein
• Contains rice, pea, hemp, chia

I haven’t seen this locally either, and order it online.

#4 NOW Pea protein

Okay, this one I actually use in soup! I often make a veggie soup without much protein, so adding a scoop of this thickens up the soup and makes it taste great. This is another one that I order online.

• Straight up Pea protein. Nothing else in it. Great for cooking. Don’t put this in your shake – it won’t taste good.

Whatever your choice of protein, be sure you find one that you like (as in your taste buds and body both like it). And then experiment with your favorite shakes to replenish after your workout!

What’s your favourite shake recipe? Leave a comment and let me know! I love hearing new ideas and trying great shakes!

Part of my inspiration for "Challenge YEAH" - dancing on the chair and having fun with 13,000 other people who have taken the challenge to change their lives for the better.

Do you like my new acronym? I just made it up. It sums up the things that I need to do on a daily basis for my own personal growth.

I’m writing this blog post because I just got back from Kansas City with 13,000 people and I was blown away by the stories of people changing their lives.

Plus, it was SO MUCH FUN! Really, Visalus events are part party, part personal development, part success training, and awe inspiring because of the stories each person shares – from the founders to the raw beginner!

Thirteen thousand people! And every single one of them have changed their lives by taking on a simple challenge.

(From left: Casey, Eric, Ilia) Eric has lost over 225 lbs on the challenge!!! He says "If I can do it, so can you."

At one point in the weekend there were over 30 people on the stage who have lost over 100 lbs with the Challenge. One man has lost 225 lbs on the Challenge!

Talk about getting your life back!

And because of all these stories, each of them touching and personal and inspiring, each person overcoming their own difficulties—because of these incredible stories something changed in me.

And I’m totally pumped to make a change in my own life. So I’ve come up with my own personal challenge, and I’m calling it Challenge YEAH!

You see, this is my challenge, or more specifically, this is the challenge I’m giving myself. I’m doing a 90 Day Challenge to get in shape and turn my life into the one I want to be living.

“What, aren’t you already there?” You might be asking… No. I’m not.

Just because I’m a yoga and boot camp teacher and usually happy whenever you see me or hear from me, that doesn’t mean I’m always doing the best things for myself. I sometimes fall of track too.

In fact, over the last few months I not only regressed into the crappy self-talk that I often had in my teenage days, but I also gained weight.

And those extra pounds aren’t muscle. I can see them in the mirror and I don’t like it!

So!

It’s time to get back on track! I’m on a YEAH challenge. Here’s my game plan:

For 90 days I am going to do yoga at least 6 days per week (even if it’s only a short practice), exercise at least 3 days per week, eat healthy (and also have one cheat meal per week), and BE HAPPY.

My man, Casey, is also doing a challenge. He’s getting in shape for summer, for the holidays we’ll be taking, and for the music festivals we’ll be visiting to play and dance. I’m with him, I’m just calling mine “Challenge YEAH!”

Casey and I at the party Saturday night. The culture of Visalus is so much fun because it's all about helping people, making the world a better place and empowering yourself! And dancing, of course.

‘Cause a little excitement is always good, especially when you can make it stand for your focus. (YEAH = Yoga + Eating healthy + being Active + Happy)

It also helps when you have company; someone to do a challenge with you, to hold you accountable as you help them stay on track too. So I’m glad to have Casey on board.

What about you? Want to join me?

Do you have a goal that you could take on for 90 days?

It can be anything; maybe you want to get in shape, lose weight, gain muscle, train for a race, or even learn a new skill (like rock climbing or yoga). Truly, anything you want to do to improve yourself or your life can be your goal.

Choosing to take on a 90 Day Challenge like we’re doing is super helpful because it’s a specific period of time. It’s long enough to make the change habitual and lasting, and short enough that it doesn’t seem overwhelming or impossible.

To be clear, this is about changing yourself by challenging yourself. It’s not about competing—although there are prizes to be won (25 million worth of prizes, actually) that’s not the point. The point is to make a commitment to yourself and take action to make it happen.

So what health or fitness goal do you have for yourself?

Why? What are the reasons why your goal is important to you?

Maybe you want to look sexy for summer.

Why do you want that? I could be because of the self-confidence you feel when you’re fit. It could be because you want to feel sexy for your significant other. It could be because you want to look and feel your best on a vacation.

Maybe you want to get fit to be healthy.

Well, why do you want that? Do you want to be able to keep up with your kids, to be there for your family for years down the road because you’re taking care of your body, or because you want to enjoy life more fully? Maybe you’re training for a run or specific event that you want to be able to do well in because you’re strong and healthy.

Maybe you want to lose weight.

Well, why do you want that? Some of the motivations that I heard this past weekend in Kansas were these:

This is an older photo, but I saw this woman on stage and you'd barely recognize her because she has continued her challenge and keeps reaching and setting new goals. She said she was always too big for the rides at Disneyland, and now she can ride them with her kids.

“I wanted my kids to be proud of me, and they are – my daughter shows me off now! Before she couldn’t even give me a proper hug. We just went to Disneyland and I was able to go on rides I was too big to ride before. This has totally changed my life!” (This from a woman who lost over 100 lbs on the challenge).

“I was depressed, lethargic, and a heart attack waiting to happen. I was embarrassed to walk down the beach with my wife because I was the fat guy people looked at and thought ‘what’s she doing with him?’ Now I have tons of energy, I’m healthy, and my wife thinks I’m sexy!”

“I did this to take my life back!”

What’s your why? It’s important, because when you’re really passionate about WHY you’re doing something, you follow through and make your goals happen!

In the end, it feels incredible (both the journey and the finish) because you’re becoming who you want to be.

So… Are you up for the challenge?

Do you want to make a change in your life for the better?

Do you have a health or fitness goal that you want to make happen?

Do you want more freedom in your life?

Do you want some company to inspire you and help you stay on track?

Yes? Well, we’d love to tell you about the 90 day Challenge and why it’s helped over a million people so far to literally change their lives.

Just click here to watch a video about the challenge and be sure to fill out the short form next to the video.

Why?

Because you deserve to make the changes you want in your life, and this is a proven path to success!

Because Casey and I have dedicated our lives to helping people, and this is one of the best ways we know how to help.

Because you might as well check it out and see what it’s all about.

Once you fill out the form we’ll give you a call and answer any questions you have.

Transparancy: Casey and I promote the Body By Vi Challenge because . . .

Anyone can make a transformation in their body and life. It's a matter of committing to it, having a system and following through. Having support and a community increases your chances of success!

- The program is simple, affordable, easy, it works, and more than 1,000,000 people have taken the challenge.

- To date people have lost over 7 million pounds on the Body Bi Vi Challenge.

- We have a huge community of people we have personally helped on the 90 Day Challenge, who are getting incredible results!

- This company has more integrity and higher ethical standards than any other company I have ever found. Their philosophy aligns with the philosophy I teach in yoga. They are in it to change the obesity epidemic and help people overcome the recession in a big way. Not only are people taking their lives back with the health and fitness challenge, but promoters have gone from worse-than-broke to straight-up-rich, all by helping one person at a time to make a change for the better in their lives.

- The products are backed by serious science. The whey protein is lactose free and Kosher. The soy is NON GMO and the phyto-estrogens are safely removed, which makes this a safe and beneficial source of soy protein. The nutrition is complete, and they keep the price low so the products are accessible to any budget because you’re literally getting a meal for less than you’d spend if you made it at home.

- The Visalus culture is fun, supportive, open to anyone, and all about making the world a better place. Their program which donates to food banks, for instance, has provided over 1,000,000 meals to children and adults in need. The directors of the food banks love the Visalus shakes and cookies because they are generally the most nutritious food on the shelves of the food banks!

- Lastly, we promote this Challenge because we’re on it, love it, and want the best for you, your family, and your life.

So, if you want to know more, simply click here to watch a video about the challenge and be sure to fill out the short form next to the video.

We’ll give you a call and answer any questions you have.

You can also call Casey at 778-257-1703.

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!

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 Thursday 5:45-6:45am.

• Mon/Tues/Thurs Boot Camp classes are epic workouts and a yoga cool down,
• Wednesdays are all yoga.

You can choose to come 3 or 4 days per week to the Morning Yoga Boot Camp. We also have optional group hikes and online community support.

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.
- 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!