Off to a Great Start!

The first Back to Basics class at Shas went really well. We learned about the 4 corners and 3 arches of our feet, activated our abs and worked up a sweat doing the Chair Wave – a move that is sure to be heating up the clubs any day now!

Come out next week and try it, yourself. Your body will thank you!

Too broke to afford it? Let me know – Energy exchange payment options are now available!

New Year’s Special!

SWEET DEAL!

Sign up with a friend for 5 classes and you each get $10 off

Regular Price: $12 per class or 5 for $50

Forget making resolutions – this year set an intention to be good to yourself and just do it! Start by kicking your fitness up a notch with BACK TO BASICS – a fun workout that will fine tune your body and mind.

Fridays at 6:15 p.m. ~ Shas Studio
Dupont & St George ~ Starting January 15th

Sundays at 12 p.m. ~ Studio 1112
Dundas East & Logan ~ Starting January 10th

Strengthen and lengthen your muscles, improve your posture and joint stability, recover from injuries and learn a thing or two about your amazing body. With a dancer’s twist on Yoga & Pilates basics, great tunes and good humour, Back to Basics will delight your body and open your mind.

Questions? Ready to register? Email bizzvarty@gmail.com.


Safe Stretching

Whether stretching itself prevents injuries has been hotly debated by scientist and athletes for several years. What has become clear is that balancing muscle strength and flexibility is key to maintaining healthy movement habits, and that good range of motion makes better biomechanics, reduces fatigue and therefore helps prevent overuse injuries. While most sports involve strengthening, very few incorporate flexibility work, and so it’s important to practice stretches that will balance out any tension in the muscles you use.

When is the best time to stretch?

The best time to stretch is when muscles are already warm, like after a workout. Stretching after an activity may seem like a chore, but it is a great way to cool down and also helps reduce lactic acid in the muscles which may help prevent soreness and stiffness following a workout.

• Light stretching of mild intensity and duration can reverse muscle tension, like arching your back to stretch it out after hunching over your desk for an extended period of time.
• Heavier stretching can increase muscle length, but must be done safely to avoid tearing the muscle.
• Light stretching can be a good way to release tension in muscles while warming up. When stretching before a workout, only stretch to the point of very mild tension and hold for no more than 10 seconds.
• Heavy stretching before a workout can tear muscles, and also induce a state of fatigue that prevents them from working effectively. Think of your favourite cotton shirt, and how after being stretched out it needs to be washed to regain its shape. Your muscles need to rest after intense stretching to regain their strength.

What’s the safest way to stretch?
• Warm up prior to stretching
• Stretch gently and slowly (avoid bouncing)
• Stretch ONLY to the point of tension, not pain
• Breathe slowly and easily while stretching

Your body has what’s called the “Stretch reflex” which causes muscles to contract once they’ve been stretched quickly. This is the body’s natural way of preventing muscle tears and keeping itself upright. When you stretch slowly while breathing deeply, you can get around this reflex to lengthen your muscles.

PNF stretching is very effective and can be done in two ways:
• One is to actively contract the muscle you want to lengthen before stretching it. This causes fatigue which decreases the muscle’s ability to hold tension
• The other way is to actively contract the muscle group that is opposite the one you want to stretch, which causes the stretching muscle to relax

Try to avoid ballistic (or bouncing) stretching, as has been shown to cause muscle tears, especially when muscles are not warmed up.

Proper alignment is the key to safe stretching. Twisting the body out of alignment to create the appearance of more flexibility is not beneficial if that twisted position is not used in the activity you are stretching for.

How long should I hold the stretch?
That depends on whether you’re trying to maintain your muscle length or increase it.

• To maintain your range of motion, hold a stretch for 10-20 second. You can repeat it a second time if you like.
• To increase muscle length, hold a stretch for 30-40 seconds and repeat 3 times. This can be done up to 5 times a day.

Yoga is a great way to balance muscle strength and flexibility. You can practice these poses after a walk, but you don’t need to do all of them every day. Start by stretching the muscles that felt the most tense when you began your walk. When you have extra time, try the whole series.

Yoga poses to stretch multiple muscles:

Pose Muscles Stretched
Child’s pose back, shoulders
Thunderbolt feet, shins, quads
Hero quads, hip flexors
Thread the needle shoulders, back
Cobra abs, hip flexors
Down dog calves, feet, hamstrings, pecs
Lunges with twists hip flexors, quads, back
Warrior 1 hip flexors, calves, hams
Squat glutes, calves, feet

If you’re not familiar with these poses, you can look them up at yogajournal.com

Needed: At least one more student for Friday’s class!

Friday 7-8pm
Shas Studio
329 St. George at Dupont

Limber up for whatever you’re doing this weekend with a fun workout that will calm your mind and satisfy your body!

$15 to drop in or take all 5 classes and save $10. If $ are scarce but you need a good workout, contact me and we’ll make a deal!

New Workshop Starting November 20th!

The days have almost magically gotten much shorter, and the winter blahs are sneaking up on the best of us. This season, boost your serotonin levels with a good but gentle workout! The first Breathe, Stretch & Strengthen workshop was a great success and now I’m ready to do it again, this time with a new name and a new day & time. This session will start on Friday, November 20th – that’s in one week!

Here’s the details:

Back to Basics Conditioning
Learn the universal principles of good alignment through basic Yoga, Pilates and Dance exercises. Improve your strength and flexibility to prevent injuries and support rehabilitation. When you move more smoothly and with less pain, you will rediscover the joy of movement!
Friday evenings at Shas Studio
329 St. George St, at Dupont
$65 for 5 weeks

The class will run either from 6-7pm or 7-8pm, depending on which time is better for more people. Please let me know if you’re interested, or if you have any questions.

If there’s somewhere you can put up a poster, I’d be eternally grateful, email me if you can and I’ll send it to you.

In health & happiness,

Bizz

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