Happy Anniversary Balanced Motion Pilates and Yoga!!


June 2017 marks a very special event for us at Balanced Motion Pilates and Yoga. Six years ago this month we opened our doors! Six isn’t usually credited as a milestone but it feels pretty significant to me. A local business owner once told me that it takes 3 years to really know if your business is here to stay. Here we are at double that already and going strong. Hooray for us!!

But really it’s hooray for you, the readers of this blog and our wonderful clients who give the studio viability! Without you, things just wouldn’t be .. well… anything at all. You lovelies make a pretty amazing tribe!! The ongoing support our studio has had from wonderful humans like you leaves me in awe.  

Does it sound weird to say I find I’m generally in awe with regards to our studio? Truly, feeling awe is part of the beauty of the thing because small moments of grace occur regularly here: micro-moments of connection with clients, with wonderful colleagues and landlord, within the movement practices we teach and live. Our practices have always thrived with creativity and the collaboration is so enriching.

Thinking back to 2010, Sherry and I were getting our Pilates certification and we had long drives to Toronto where we chatted about the vision for opening a Pilates and Yoga studio in New Liskeard. Then there was the day in early 2011 when Sherry, Lorrie and I met in the unrenovated space that became our main studio, made the big decision and Balanced Motion Pilates and Yoga was conceived. Seems so long ago now, but in the span of six years our community has seen a number of other movement businesses start up. Thank you to our community for embracing the options.

What I love about our studio is how hopeful it is. We have always prioritized positivity even when challenges arise (as they are bound to). We manage adversity drama-free. And there is always an openness to change and flow which has helped me grow in ways I needed to grow.

Sherry and I at the get-go: two happy business owners. When Lorrie joined us a year later things got even better!


Doesn’t that sound like a great place to hang out? If you are reading this and haven’t visited our studio we welcome you anytime. Do yourself a solid by becoming part of our tribe. Your ‘self’ will thank you.

Have a great week

Lisa❤️


Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner, HWL (Healthy Eating Weight Loss) Coach, Certified Yamuna Practioner (Body Rolling)

balancedmotionwithlisa@gmail.com

‪705-648-8807‬

Recipe of the Week: Asparagus With Eggs and Lemony Greek Yogurt


Source: MyFitnessPal Blog
Original recipe by A Couple Cooks

Serves 4

Asparagus is freshest in spring. This simple combination will make your taste buds sing with its tart and fresh flavours. You can easily whip up the sauce while the asparagus is cooking and enjoy a fancy brunch, or a simple dinner side dish in no time (assuming you have hard boiled eggs on hand)

1 bunch of asparagus

2 lemons

7 ounces of plain Greek yogurt

1 tablespoon fresh parsley, chopped

2 hard boiled eggs

Salt 

Pepper, fresh ground

1. Wash asparagus and chop off the tough ends (approx 1″). In a dry grill pan, cook for about 10 minutes until tender.

2. While asparagus is cooking, cut 1 lemon into wedges and reserve. Then juice the other lemon. 

3. In a bowl combine Greek yogurt with 2 tablespoons lemon juice and the chopped parsley.

4. Peel and chop the hard boiled eggs and set aside.

5. When the asparagus is cooked add the remaining fresh lemon juice and sprinkle with salt and fresh ground pepper. To serve, top the asparagus with yogurt sauce, chopped egg and fresh ground pepper and garnish with a lemon wedge.

Nutrition – Per serving 

Calories 79, Protein 8.8g, Carbs 6.7g, Fat 2.7g

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner, HWL (Healthy Eating Weight Loss) Coach, Certified Yamuna Practioner (Body Rolling)balancedmotionwithlisa@gmail.com

‪705-648-8807‬

Dragging my A–!!!!

Have you ever had one of those weeks where you are just dragging your a–!!! Well this week has been one of those weeks. I wake up tired, so annoying and the next day is no better, even more annoying! I like to think of myself as a really positive person but this week that was a challenge. It’s funny how we get into a funk and struggle with things that normally are easy to manage. In times like this I have to pull out all the Self Care aids. Lorrie and I were just discussing this the other day! I actually have a self care list as does she. On my list are the things that I need to do daily or weekly to help keep me balanced and feeling good. Such as take my probiotics daily, meditate morning and night, get outside for a walk in the bush 2-3x per week among other things. What I realized was that due to this very wet spring I haven’t been outside near as much as I would like or need to be  especially in the past week. I am a person who needs sunlight. Nothing like a nice sunny day to put a spring in your step and a smile on your face. I have never had to use my sad light in May but hey there is always a first for everything. I do hope it’s the last though, just saying!!

So as you come into this weekend try to give some thought to what you would put on your Self Care list. If you get a chance to go one step further create the list. It really is a great tool because when your in a funk it’s your feel good list, pretty sweet😊

Happy Friday! Bring on the sunshine ☀️

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Sherry Morton-Jibb RYT, PTS, FIS, HWL,

certified Pilates Mat & Reformer Instructor

Sher-Fit Personal Training, Yoga & Pilates

705-648-0591

 

Mediterranean Chickpea Salad Jars

img_1214.jpgI love mason jar salads. They are usually pretty easy prep and a great healthy choice for work lunches. I added chillies to this recipe for a little heat.

3 tbsp olive oil
1/4 cup lemon juice
1 can chickpeas, drained and rinsed
1/4 cup julienned sundried tomatoes, packed in oil and rinsed
1 small red onion, sliced
1/3 cup cherry tomatoes, sliced
1 can artichoke hearts, rinsed and chopped
1/3 cup parsley, finely chopped
1 tsp dried thyme
1 tsp salt
1/2 tsp pepper (optional)
INSTRUCTIONS
Mix all ingredients together in a large bowl. Divide evenly among 5 small mason jars. Keep refrigerated up to 5 days.
These Mediterranean Chickpea Salad Jars with artichokes and sundried tomatoes are the perfect packable lunch – they’re also high protein, vegetarian and gluten-free!

Nutrition: 153kcal, 14.5g carbs, 9g fat, 3.8g Thanks to girl on bloor for this great recipe

http://thegirlonbloor.com/mediterranean-chickpea-salad-jars/

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What my Recent Injury Taught me about my Sugar Cravings?

sugar blog

It was about week four, post ski mishap thumb injury that I noticed it…..my relationship with sugar had become dysfunctional.  Yes, I was in some pain, grabbing more of the convenience foods without two working thumbs and admittedly feeling a little sorry for myself……a perfect storm for a sugar surge in the diet.  By the time the Silent Auction for Exceptional Kids Camp came along I knew I had a problem.  Good  luck to anyone bidding against me for the turtles! Sherry and Lisa have also not said anything about the bite marks in the ziploc bag of mint chocolate balls on our file cabinet.  Ziploc bags are the enemy of thumbs but no match for my sugar cravings. Sorry girls!

So then I thought ok…a little bit of extra sugar, short term, what’s the big deal?  Well the big deal was my hands had swelled to the size of balloons, I wasn’t always sleeping the best and my energy from the extra effort from putting a pair of pants on to brushing my teeth was exhausting.  Although I was loving the short term euphoria the long term effects were more inflammation and less energy.  Add to this perfect storm the low light this spring and the carbohydrate cravings were ramped up even more.

So, Why is this? It is all related to a wonderful substance called serotonin which regulates our sleep, reduces pain and appetite and generally calms us down and improves our mood. (Food and Mood – The Complete Guide to Eating Well and Feeling your Best). When we eat a sweet or pasta or bread this raises our brain levels of serotonin similar to what sunlight and SAD lights do for levels of this feel good chemical.  We also enjoy a wonderful endorphin rush from simply the touch of sugar on our tongue. The problem is that this is temporary relief and in a short time we have a little sugar crash and crave more.    

You may be asking at this point….What can we do?  Here are some things that have started to work for me ( things I think were a little more automatic for me pre-injury pain state).

1)  Every now and again, a little check in with yourself ( change of seasons is a good time) and notice what has started to creep in to your diet, or what good stuff has been squeezed out and how are you feeling overall.  We can’t take action without this awareness.   Sometimes you will just have a “holy crap” moment ( like me) and other times it will be more subtle.

2) Yes, absolutely have a good stock of vegetables and whole grains but more importantly (for me anyways), don’t have the other stuff in the house, like lingering body parts of Easter bunnies.  Willpower is a muscle and you can fight the cravings and choose the healthy stuff for a period of time and then the willpower muscle will eventually fatigue….usually by Thursday or Friday!  

3)  Save room for the really good stuff.  I have rationalized over the last couple of weeks that if I generally eat very little sugar most of the time, then it makes those turtles, yummy squares that your client make you ( thanks Judy), cheesecake on girls spa weekends ( thanks Heather) that much better.  In fact, I truly believe that the sugar content of homemade treats made with love affect the body and the mind in a very different and positive way then let’s say a kit kat.

So, I can say I am almost back to just my one square of dark chocolate a day.  I am in no condition yet (physically or emotionally) to do a 10 day sugar detox but I do know it will do me good some time in the future.  Although, it continues to be a topic of discussion during my thumb therapy sessions with Lise so it may happen sooner than later.  I will keep you posted.

I would love to hear your sugar thoughts and experiences…..:-)

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Lorrie Mickelson, M.A., B.A./BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, activeoptionsbylorrie@gmail.com, 705 647 2848.

“Recipe Of The Week: Avocado Salad”


Avocado Salad – serves 6

You really can play with this recipe. It is yummy with or without corn or beans. You can add different veggies such as cucumber. The avocado, tomatoes, onion and lime are definitely a must.

Ingredients:

1 avocado – peeled, pitted and diced

1 can black beans, drained

1 can corn, drained

1 sweet onion, chopped

1 red or orange pepper, chopped

1 large ripe tomato, chopped

10 g chopped fresh cilantro

1lime, juiced

2 tbsp olive oil

salt and pepper to taste

Directions:

In a medium bowl, combine all ingredients. Gently toss until evenly coated. Season with salt and pepper.

Nutritional Value (per serving): Calories: 154, Fat: 8.7g, Carbs: 17.5, Fibre: 7.9g, Protein: 4.9g.

Lorrie Mickelson, M.A., B.A./BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, activeoptionsbylorrie@gmail.com, 705 647 2848.

“Blog Of The Week:  Foam Rollers vs. Body Rolling Balls.  A Comparison”


A few weeks ago I wrote about some of the benefits of body rolling or self-myofascial release (SMR). Today I want to discuss some thoughts comparing body rolling props. To clarify, the props we’re talking about are foam rollers (the cylindrical tube made of dense, hard foam) compared with round balls, often inflatable of various sizes and densities. Both props are widely used for self-myofascial release (SMR): releasing muscles and surrounding connective tissue that have become misaligned, tightened or stuck down, leading to body pain. First let me say my personal opinion is that both practices have a place for self management of myofascial (muscle and fascia) pain. Both props have benefits and drawbacks.The obvious difference is that the foam roller is a linear tool. With a foam roller you can roll up and down on the body and side to side. While the body rolling ball, being round, has more options for for getting into specific spots on the body, especially rolling at bony points. The foam roller is a versatile prop in exercise as well as SMR. Body rolling balls are often more portable as some can be deflated and pack easily. Foam rollers are very firm and this appeals to many people who want a deep intense experience. However the body needs to be ready for the depth of that release. Often people attempt to roll on a too firm of a prop when the body is not ready to open up and this causes a rebound tension, or holding, that prevents the true release of that area. The body rolling ball can be selected according to its firmness and size so if a softer ball is necessary around a tender area you can work through the layers of your tension at a rate where the body is willing to sink and release into the tool.

One misconception is that foam rolling is perhaps quicker than body rolling. But I would argue that technique is crucial with both practises and to elicit release, moving slowly and with the breath is important. Quickly rolling up and down the thighs for instance will not have any lasting benefit to pain management. If time is limited we’re better to isolate an area and roll it with a mindful, breath conscious practice than trying to do a larger area quickly and superficially.

The following address is an article comparing the two practices. Although clearly biased for body rolling I hope you enjoy the information shared. It provides food for thought on technique that could apply even if you prefer using a foam roller. Ideally, as with many things, I see a place for both and moderate use of both with the right technique seems a great way to go. If you are interested in improving your knowledge and practice with SMR stay tuned to Balanced Motion in the summer and fall for some workshops.

http://restorationpt.net/foam-rolling-vs-yamuna-body-rolling-better/
Enjoy a great, pain-free week

Lisa


Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner, HWL Coach, Certified Yamuna Practioner (Body Rolling)

balancedmotionwithlisa@gmail.com

‪705-648-8807‬

Recipe of the Week: Thai Chili Tenderloin

This tasty, easy meat recipe is great as a main protein but also works great as a hot appetizer using the sauce as a dip.

Prep: 5 minutes

Cooking: 20 minutes

4 servings
2 pork tenderloins (1/2 lb each)

1/2 teaspoon fresh ground pepper 

1 tablespoon olive oil 

3/4 cup coconut milk 

2 tablespoons soy sauce 

2 tablespoons fresh lemon juice 

1 tablespoon Asian chilli paste (Sambal Oelek) 

1 teaspoon honey

2 tablespoons chopped fresh coriander
Trim fat and membranes. Rub meat with pepper. Heat oil in a large fry pan to medium heat. Brown meat all sides (about 10 minutes). Stir together other ingredients except coriander. Add to pan. Scrape up any browned bits in the pan. Cover and cook at medium low temperature, turning often, until the pork is firm, approximately 10 minutes. Remove the meat. Stare in coriander.
Sliced meat diagonally across the grain. Overlap slices on warm plates and drizzle with sauce.
Nutrition: Calories 181, Protein 24.3 g, Fat 7.5 g, Carbs 4.4 g

Inspired, Informed, Joyful

I am still vibrating from our Self Care Day last Saturday. Not only did I get the chance to teach and share my passion for Yin Yoga with everyone, I also got to experience all the other teachings of the day. Our morning started with MJ Forget teaching us about our pelvic health through peri menopause and menopause. MJ made us all feel very comfortable as she taught us about our own bodies and vaginal health. Since coming into Menopause myself I have found the resources to be limited (other than the internet of course and that just gets confusing sometimes) so it was really great to learn all the facts around my pelvic health. Such as sex should not be painful and if it is that’s not okay, your vagina is a self cleaning oven so don’t scrub it with soap, you will dry it out! If you are in Menopause that is good to know because you are already dealing with dryness due to estrogen levels decreasing. Thanks MJ for a great workshop.

Lorrie taught us about Ayurveda and coming into spring. I learned tips to help work out the winter sludge, like oil pulling and tongue scraping. I had no idea about these things. Thanks Lorrie! Great info!

Lisa shared body rolling techniques to release the muscles of  the chest and back to create more freedom in the rib cage, allowing  life giving breath to flow more freely. Thanks Lisa! Great info!

We finished our day with Suzanne Mongrain-Smith and chanting. Suzanne started chanting when she was going through a difficult time in her life, being a music teacher and singer it was a nice fit for her. I had forgotten how much I loved chant, how freeing and calming  it was for my mind body and spirit. She taught us how to sing each letter in the word Aum, (Om) and become aware of its vibration in the body. She taught us 2  other chants, one for deep healing of yourself or someone else, and one for peace. She played the guitar as we chanted, total bliss! The power of chant in a group for me was total joy! I was so inspired by this that on Sunday morning I hiked up behind my house and found my favorite rock that I use for meditation and chanted my heart out. I felt joyful in my soul all day! I have to say that I have chanted every day since Saturday and plan to continue that practice as I can really feel the calmness that this brings me. If you wish to see the video of Suzanne teaching the OM chant please go to our Facebook page.  Thanks Suzanne for such a great workshop.

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Sherry Morton-Jibb,
PTS. RYT. FIS. HWL (Healthy Eating Weight Loss Coach)
Certified Pilates Mat & Reformer Instructor, Certified Personal Trainer, Registered Yoga Teacher

Sher-Fit Personal Training ,Yoga & Pilates
Cell 705-648-0591

Yogi Tea

This recipe was given to us on Saturday by Teri Ann Phippen- Gilbert, owner of Essentials in New Liskeard where she offers a multitude of services to help you feel and look great. Teri Ann is also a Kundalini Yoga teacher.

She often adds 7 thin slices of fresh turmeric (it’s not part of the original ingredients) but so good for us. Yogi Tea is delicious and health promoting.

☕️Bring 9 cups of water to a boil.
Add: 7 slices of ginger – healing for colds/flus & increases energy
17 black peppercorns – blood purifier
17 cloves – beneficial to nervous system
21 cardamom pods (slightly crushed) – a digestive aid
3 cinnamon sticks – strengthens the bones
Boil gently covered for 30+ minutes.
Optional- add 1/2 tsp of black tea

Strain and add milk or almond milk & honey to taste. Enjoy! 💖